10 Grain Salads to Meal Prep for a Week of Healthy Meals

Grain salads are so easy and healthy to meal prep for the week! Here are 10 of my favorite recipes that the whole family will love.

Greek quinoa grain salads

One thing that I work on with most of my clients is meal prepping. Whether your nutrition goal is weight loss, eating healthier, or following a specific diet plan, meal prepping works for everyone!

Benefits of Meal Prepping

Meal prepping is the process of planning and preparing your meals ahead of time. It involves choosing recipes to make, shopping for the ingredients, and cooking the meals, usually over the weekend. While meal prepping takes good organization and a little bit of time, there are many benefits.

  • You save time. Meal prepping requires a few hours to shop and actually make the food, but it will save you hours of time during the upcoming week.
  • You save money. Bringing homemade lunches to work is much less expensive than that $15 dollar salad bowl you’re going out for every day. Taking the time to make a grocery list and shop once also eliminates the need to go to the store multiple times per week to buy more food.
  • It’s healthy. Meal prepped food is generally healthier than restaurant meals. Of course, it depends on the recipe you choose, but home cooked meals have less added sodium, sugar, and saturated fat than take out.
  • You know exactly what you are eating. It’s empowering to know exactly what you are putting in your body, especially if you have a nutrition goal you’re striving to meet. There’s no question about how many cups of rice are in this bowl, how much oil they used, or how much salt they added. You get to dictate what you eat!
  • Reduce food waste. You go to the store to buy ingredients for three recipes. Think about it…once the food is already cooked into a delicious recipe, you’re way more likely to eat it! We’re all guilty of those nights we had every intention of cooking, but were too tired and ordered takeout. So that bag of spinach, peppers, and broccoli go bad before we get another chance to use them. Meal prepping ensures you use your food before it spoils!

Why Grain Salads are Perfect for Meal Prepping

Grain salads are amazing for meal prep because they check all the boxes of meal prep benefits. My basic formula for grain salads is as follows: 1 cup of grains, 2-3 types of vegetables, and protein of choice. I also like to add something creamy, like crumbled cheese or avocado. I then mix it in a simple dressing, and it’s good to go for the week!

  • Grain salads are easy to make, and not too time consuming.
  • Whole grains like brown rice, bulgur, or quinoa are inexpensive and can be purchased in bulk. You can also keep costs down by choosing vegetarian protein sources like beans for your protein!
  • Grain salads are a balanced meal all in one. They include vegetables and whole grains for fiber/complex carbs, protein, and healthy fats, which might come from avocado, tahini, or olive oil in your dressing. Because of this, grain salads will keep you full and satisfied through the afternoon.
  • When you make your own grain salads, you control exactly what goes into them! You can recreate your favorite takeout grain bowl, but in a healthier way.
  • Since grain salads require no assembly once they are made, you are way more likely to eat them!

10 Healthy Grain Salad Recipes

Here are some of my favorite grain salad recipes. Don’t they look so colorful, healthy, and delicious?

Greek Quinoa Salad with Lentils

Greek quinoa salad grain salads

Farro Salad with Roasted Vegetables and Feta

farro salad with roasted veg and feta grain salads

Asian Quinoa Bowls with Peanut Baked Tofu from Simply Quinoa

Asian peanut tofu quinoa bowl grain salads - simply quinoa

Green Goddess Quinoa Summer Salad from Pinch of Yum

Green goddess quinoa salad - pinch of yum

Kale Butternut Squash Farro Salad by Freshly Zested

kale butternut squash farro salad - freshly zested

Summer Grain Salad by Spices in my DNA

summer grain salad - spices in my DNA

Roasted Sweet Potato Black Bean Quinoa Salad by Crunchy Creamy Sweet

sweet potato black bean quinoa salad - crunchy creamy sweet

Slow Roasted Tomato Farro Salad by How Sweet Eats

farro roasted tomato salad - how sweet eats

Strawberry Quinoa Tabbouleh with Feta by Walder Wellness

Strawberry quinoa tabbouleh - walder wellness

Chipotle Black Bean Burrito Bowls with Seared Corn by From My Bowl

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Farro Salad with Roasted Vegetables and Feta Cheese

This farro salad is the most delicious easy and healthy grain salad! It’s filled with roasted vegetables, creamy feta cheese, and crunchy walnuts, and is perfect for meal prep.

farro salad with roasted vegetables

I love experimenting with different whole grains in my kitchen. There are so many delicious options! Quinoa and brown rice are my usual staples, but lately I’ve been obsessed with farro. It has a nice chewy texture and slightly nutty flavor that I love!

Whenever I’m in a meal prep rut, I’ll make a big grain salad. I cook a big batch of grains, roast a few different veggies, and mix them all together. I love to add something creamy to the salad, such as avocado, tahini, or a soft cheese. So simple, healthy, and delicious!

farro salad with roasted vegetables

This farro salad features some of my favorite summertime veggies: asparagus, corn, and cherry tomatoes. There is also lots of garlic, fresh basil, and chickpeas for a boost of protein. My favorite part of this salad might just be the walnuts, though! They add such a great unexpected crunch.

How to Cook Farro

There are a lot of instructions out there about how to cook farro. My favorite method that has never failed me is the pasta method. Honestly, this is also the easiest method, and works every time for me!

  • Bring a large pot of water to a rolling boil (just as if you were cooking pasta).
  • Add your farro and reduce to a simmer.
  • Cook for 25-30 minutes until desired consistency is reached. I prefer a slightly chewier farro.
  • Drain the excess water from the pot.
  • Fluff farro with a fork, then use any way you’d like!
farro salad ingredients

Main Ingredients Of This Farro Salad + Some Nutrition Notes

  • Farro: Farro is a type of wheat grain. It’s an excellent source of fiber, and has more than most grains! It is also higher in protein than other grains like brown rice.
  • Asparagus: Asparagus is a good source of many vitamins, including A, C and K. It’s also an excellent source of folate, which is very important during pregnancy to prevent neural tube defects.
  • Tomatoes: Tomatoes have many antioxidants, including lycopene. This antioxidant, which gives tomatoes their red hue, is actually more abundant in cooked tomatoes, like the ones in this farro salad!
  • Corn
  • Basil
  • Feta Cheese
  • Walnuts
farro salad

If you love this farro salad recipe, you may also like

Let me know if you love this recipe by leaving a comment or rating below, and check out Instagram and Pinterest for more healthy lifestyle inspiration.

farro salad with roasted veg and feta grain salads

Farro Salad with Roasted Vegetables and Feta Cheese

  • Author: Alex
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Yield: 4 servings 1x
  • Category: main dish


This farro salad is the most delicious easy and healthy grain salad! It’s filled with roasted vegetables, creamy goat cheese, and crunchy walnuts, and is perfect for meal prep.



  • 1 cup farro
  • 1 pint cherry tomatoes
  • 4 cloves garlic, sliced
  • 1 bunch asparagus, woody ends removed, and chopped
  • 12 tbsp avocado oil
  • Salt
  • Pepper
  • 1 ear corn
  • 1 can low sodium chickpeas, drained and rinsed
  • 2 handfuls fresh basil, chopped
  • Zest of 1 lemon
  • Juice of 1 lemon
  • Extra virgin olive oil
  • 1/4 cup chopped walnuts
  • 1/3 cup feta cheese


  1. Preheat oven to 410 degrees F.
  2. Bring a large pot of water to a rolling boil. Add farro, reduce to simmer, and cook for 25-30 minutes until desired consistency is reached. Drain excess water.
  3. While farro cooks, roast the vegetables. Toss cherry tomatoes, garlic, and asparagus with avocado oil. Season with salt and pepper to taste. Roast for 20 minutes, until tomatoes are burst and wrinkly.
  4. Toss cooked farro, roasted vegetables, chickpeas, and basil together in a large bowl with lemon zest, lemon juice, and a generous drizzle of olive oil. 
  5. Sprinkle with feta cheese and walnuts.
  6. Serve warm or cold – it tastes delicious either way!


  • Farro does not expand as much as other grains like rice, so if you sub another grain, reduce the dry measurement to 1/2 or 2/3 cup.
  • Store in an airtight container in the fridge for up to 5 days. 

Keywords: farro salad, roasted vegetables, grain salad

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