15 Fresh and Healthy Grain Salads to Make Ahead This Week

Get your meal planning on and prep these healthy grain salads to give you an upper hand on the week ahead.

By
Rachel Knecht
Rachel Knecht
Rachel Knecht
Rachel Knecht turned her home baking into a career in 2016 when she began working as the head baker at The Greenbean Coffeehouse in Seattle, WA. Afterwards, she started Baking with Rachel (her blog), began teaching kids' cooking classes, and recipe tested for the cookbook "Let's Stay In" by Ashley Rodriguez.
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Published August 27, 2023
Rachel Knecht
Easy Instant Pot Barley Lunch Jars - barley and vegetables with jars in background
Nick Evans

Late summer is the time to lean into grain salads for lunch and dinner. They’re a great way to use the summer produce overflowing at the farmer’s markets and can be made ahead of time, making busy weeks just a little easier. Prepare the salads on the weekend and eat for lunch or dinner all week long.

This is a great time to brush up on your quinoa and rice cooking skills. To save room on the stove, I usually use the Instant Pot. It's important to cool the grains before combining in the salad. Try spreading them on a baking sheet to speed up the cooling process.

The recipes below use a variety of grains. You’ll want to stock up on long grain rice, either red or white quinoa, and pearl barley.

  • Curry Rice Salad

    Curry Rice Salad

    Simply Recipes / Annika Panikker

    Turn brown rice into an inspiring, colorful salad with the addition of curry powder, apples, and raisins. Make it into a main course with the addition of poached chicken or canned chickpeas.

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  • Quinoa, Arugula, and Feta Salad

    Quinoa Arugula Feta Salad
    Sheryl Julian

    Red quinoa and green arugula are an eye-pleasing, flavorful combination. If you can’t find block feta, then look for crumbles.

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  • Tabbouleh

    Tan bowl with tabbouleh and a spoon.
    Lori Rice

    This Middle Eastern favorite might be the best-known of all salads. If you want to make it more authentic, double the herbs.

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  • Basmati Rice Salad with Peas, Mint, and Lemon

    Basmati rice salad with peas and mint.
    Elise Bauer

    Use your bumper crop of mint to make a refreshing rice salad and eat it as a light lunch or side salad for dinner. You could substitute basmati rice for jasmine or another long grain rice if needed.

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    Continue to 5 of 15 below.

  • Barley Lunch Jars

    Three jars of barley lunch salad ready to mix with dressing
    Nick Evans

    Assemble these jar salads 4 to 5 days ahead for grab-and-go lunches. You can even eat them straight form the jar! Customize with feta, nuts, or tomatoes. Dress on the spot for the freshest experience.

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  • Strawberry Arugula Quinoa Salad

    Strawberry Quinoa Arugula Salad
    Elise Bauer

    Bring juicy strawberries, peppery arugula, and nutty quinoa together with an orange vinaigrette. This salad would make a great addition to a brunch menu or as a side for grilled chicken.

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  • Wild Rice Salad

    Wild rice salad with peas and dried cranberries.
    Elise Bauer

    This recipe uses both wild rice and basmati rice and makes 10 servings for salads all week long. The crunchy celery and sweetness from the dried cranberries keeps each bite interesting. You can substitute water for the chicken broth when cooking the rice for a vegan option.

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  • Quinoa With Sweet Potatoes, Black Beans, and Spinach

    Sweet Potato Quinoa Bowl - Bowl with sweet potatoes, black beans, quinoa, and spinach
    Alison Bickle

    A grain bowl is basically a deconstructed salad that lets everyone add what they want and leave out what they don’t. If you’re in a hurry, you can serve the black beans unadorned, right from the can. Don’t skip the sauce though. The spicy sour cream sauce will bring it all together.

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    Continue to 9 of 15 below.

  • Chickpea and Barley Salad

    Moroccan Chickpea Barley Salad
    Elise Bauer

    Break out of your rut and combine barley with chickpeas, parsley, and the Moroccan spice ras el hanout. The salad needs to rest for an hour before serving to allow the flavors to meld.

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  • Southwestern Quinoa Salad

    Southwest Quinoa Salad in a blue bowl.
    Elise Bauer

    This salad is crowd-pleaser and incredibly versatile. Serve it at room temperature or chilled, making it convenient for lunch or dinner. Canned black beans add heft without extra work.

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  • Quinoa Succotash

    quinoa succotash
    Elise Bauer

    Succotash is made by cooking corn and beans, so why not add some quinoa while you’re at it?

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  • Cucumber Mint Quinoa Salad

    Cucumber Quinoa Salad
    Elise Bauer

    Both cucumbers and mint are abundant this time of year. Use your stash or head to a farmer’s market and pick up these summery ingredients. Persian cucumbers are ideal because of their thin skin and few seeds.

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    Continue to 13 of 15 below.

  • Farro Salad With Green Beans, Corn, and Tomatoes

    Farro Salad with Corn, Green Beans, and Tomatoes
    Sheryl Julian

    This one is a festival of summer produce. Farro adds a chewy heft and nutty flavor.

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  • Quinoa with Tomatoes and Cheese

    Quinoa with Tomatoes and Cheese
    Elise Bauer

    A creamy tomato and queso fresco sauce tops a bowl of quinoa for a comforting late summer salad. You can substitute the fresh green chiles with a can of diced green chiles if you prefer.

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  • Quinoa Greek Salad

    Quinoa Greek Salad
    Elise Bauer

    Greek salad is one of my favorite summer salads. The combination of tomatoes and cucumbers mixed with briny Kalamata olives and salty feta cheese, is refreshing on a hot day. Adding quinoa makes the salad a satisfying lunch or substantial side dish. 

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