Grain-based salads are a great way to pack balance, diversity, and convenience into your meals without overthinking it. These recipes keep things simple while giving you tons of room to mix and match textures, flavors, and fresh ingredients. They’re perfect for meal prep, quick lunches, or easy sides that don’t feel boring. Whether you're planning for the week or grabbing something on the go, these salads are proof that healthy eating can actually be easy and satisfying.
Kale Quinoa Salad
Kale quinoa salad combines fresh greens and protein-packed grains for a nutrient-rich option. This grain-based salad is great for any season, whether as a side or a light main.
Get the Recipe: Kale Quinoa Salad
Cranberry Quinoa Salad
Vegan quinoa salad pairs dried cranberries, pecans, and fresh herbs for a colorful, nutrient-packed dish. This grain-based salad is perfect for seasonal gatherings or holiday tables.
Get the Recipe: Cranberry Quinoa Salad
Middle Eastern Quinoa Salad
Middle Eastern quinoa salad channels traditional tabbouleh flavors with a modern twist. This grain-based salad is herbaceous and bright, making it versatile for meals or gatherings.
Get the Recipe: Middle Eastern Quinoa Salad
Gluten Free Millet Tabbouleh
Millet tabbouleh swaps millet for bulgur, delivering the classic herbaceous flavors of this dish. This grain-based salad is a refreshing option for meal prep or casual gatherings.
Get the Recipe: Gluten Free Millet Tabbouleh
Mediterranean Couscous Salad with Smoked Tomatoes
Mediterranean couscous salad with smoked tomatoes features bold flavors and hearty textures. This grain-based salad is a versatile option for lunches or side dishes.
Get the Recipe: Mediterranean Couscous Salad with Smoked Tomatoes
Quinoa Salad
With cucumbers, fresh herbs, and chickpeas, this quinoa salad is topped with a lemony dressing and crunchy pistachios for added texture. Refreshing yet filling, it’s a great grain-based salad for meal prep, quick lunches, or as a light side dish.
Get the Recipe: Quinoa Salad
Couscous Salad With Tofu
Vegan couscous salad with tofu brings fresh vegetables and a light lemon dressing together. This grain-based salad is an excellent choice for lunches, dinners, or plant-based options.
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Wheat Berry Salad
Wheatberry salad is filled with peppers, cucumbers, tomatoes, carrots, and chickpeas for a nutrient-rich dish. This chewy grain-based salad is great for summer cookouts or as a side.
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Bulgur Salad with Orange Dijon Dressing
Bulgur salad with orange Dijon dressing brings together nutty grains and a tangy-sweet profile that works well for meal prep. It’s a nourishing grain-based salad that adds variety to your lunches or gatherings.
Get the Recipe: Bulgur Salad with Orange Dijon Dressing
Wheatberry Currant Salad
Wheatberry currant salad is a chewy, cinnamon-spiced dish with tart currants and honey-orange dressing. This grain-based salad is great for potlucks or as a sweet side.
Get the Recipe: Wheatberry Currant Salad
Barley Butternut Squash Salad
This barley butternut squash salad mixes tart pomegranate and cranberries with earthy rosemary, tossed in cranberry vinaigrette. It’s a vibrant grain-based salad perfect for fall or holiday tables.
Get the Recipe: Barley Butternut Squash Salad
Quinoa Mango Spinach Salad
Quinoa mango spinach salad blends sweet mango, spinach, and quinoa for a bright and easy dish. This grain-based salad is perfect for quick meals or a vegetarian main course.
Get the Recipe: Quinoa Mango Spinach Salad
Lemon Quinoa with Roasted Grapes and Walnuts
Lemon quinoa with roasted grapes and walnuts balances fruity and earthy flavors for a unique dish. This grain-based salad works well for light lunches or adding variety to meals.
Get the Recipe: Lemon Quinoa with Roasted Grapes and Walnuts
Summer Barley Salad
Barley salad with zucchini, tomatoes, and feta highlights fresh seasonal produce in a wholesome dish. It’s a simple yet flavorful grain-based salad that’s great for late summer meals.
Get the Recipe: Summer Barley Salad
Mediterranean Quinoa Salad
Mediterranean quinoa salad mixes fresh vegetables, beans, and herbs in every bite. This grain-based salad is a versatile choice for light lunches, family dinners, or flavorful sides.
Get the Recipe: Mediterranean Quinoa Salad
Mediterranean Orzo & Shrimp Salad
Mediterranean orzo salad features shrimp, crisp vegetables, and a lemony herb dressing. This quick grain-based salad works equally well as a light meal or refreshing side.
Get the Recipe: Mediterranean Orzo & Shrimp Salad
Quinoa Taco Salad
Quinoa taco salad combines black beans, fresh vegetables, and vibrant herbs in a salsa dressing. This grain-based salad is a quick and nutrient-rich option for meal prep or casual dining.
Get the Recipe: Quinoa Taco Salad
Bulgur Salad With Feta, Blood Orange, Pomegranate and Herbs
Mediterranean bulgur salad blends fresh parsley, mint, and blood oranges with feta and pomegranate seeds. This grain-based salad is a quick, colorful addition to meals or gatherings.
Get the Recipe: Bulgur Salad With Feta, Blood Orange, Pomegranate and Herbs
Couscous Salad
This couscous salad brings together fresh vegetables, tender grains, and a bright lemon dressing for a well-rounded dish. Perfect as a main or a side, it’s a versatile grain-based salad that fits seamlessly into meal prep or everyday lunches.
Get the Recipe: Couscous Salad
Mediterranean Bulgur Salad
Mediterranean grain salad pairs cucumbers, tomatoes, feta, and red onions with a lemon mint vinaigrette. This grain-based salad is a refreshing choice for busy lunches or light dinners.
Get the Recipe: Mediterranean Bulgur Salad
Italian Rice Salad
Italian rice salad combines rice, vegetables, and herbs into a flavorful dish that’s easy to make. This grain-based salad is perfect for potlucks, picnics, or casual lunches.
Get the Recipe: Italian Rice Salad
Citrus Asparagus Couscous
Citrus asparagus couscous features tender asparagus, bright citrus, and fluffy couscous for a vibrant meal. This grain-based salad is quick to prepare and great for busy weeknights or BBQs.
Get the Recipe: Citrus Asparagus Couscous
Bulgur Salad With Roasted Butternut Squash and Leeks
This bulgur salad blends roasted butternut squash, leeks, and rosemary in a savory, garlic-forward dish. It’s a hearty grain-based salad that’s perfect for weeknight meals or dinner tables.
Get the Recipe: Bulgur Salad With Roasted Butternut Squash and Leeks
Vegetable Moroccan Couscous
Vegetable Moroccan couscous brings roasted veggies and warm spices together in a flavorful dish. This grain-based salad works as a hearty vegetarian main or a colorful side.
Get the Recipe: Vegetable Moroccan Couscous
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