Mediterranean Salad Meal Prep is a flavorful and nutritious option for those seeking a convenient yet wholesome meal. Combining fresh vegetables, protein-rich tempeh, and a tangy balsamic dressing, this dish offers a burst of Mediterranean flavors in every bite. Whether you’re meal prepping for the week ahead or looking for a quick and healthy lunch option, this recipe ticks all the boxes.
You can view my full collection of vegan meal prep ideas here.
Ingredients & Substitutions
- Crispy Tempeh
- Tempeh
- extra virgin olive oil
- Salt and pepper to taste
- dried oregano
- Salad Dressing
- extra virgin olive oil
- lemon juiced (2 tbsp)
- red wine vinegar
- maple syrup (or agave)
- Dijon mustard
- Italian seasoning
- Salt & pepper to taste
- Salad
- dry quinoa
- arugula (mixed greens work also)
- 1 handful fresh basil, chopped
- cherry tomatoes, cut in half (1 small container)
- Drizzle of balsamic reduction
- pitted green olives, cut in half
Helpful Tools
To make this Mediterranean Salad Meal Prep easier, ensure you have the following tools on hand:
- Medium saucepan for cooking quinoa
- Air fryer for crispy tempeh
- Whisk for mixing salad dressing
- Mixing bowls for tossing salad ingredients
- Meal prep containers for storing individual servings
How To Make This Mediterranean Salad Meal Prep Recipe
- Cook Quinoa: Start by cooking the quinoa according to package instructions, then allow it to cool.
- Prepare Tempeh: Cut the tempeh into bite-sized pieces and toss in olive oil, salt, pepper, and oregano. Air fry at 375°F for 10 mins, flipping halfway.
- Make Dressing: In a bowl, whisk together olive oil, lemon juice, red wine vinegar, Dijon, Italian seasoning, maple syrup, salt, and pepper.
- Assemble Salad: In a medium bowl, toss cherry tomatoes and basil with a drizzle of balsamic reduction.
- Assemble Meal Prep: Divide cooked quinoa, arugula, cooked tempeh, olives, and balsamic cherry tomatoes into 4 separate containers. Leave the dressing on the side and drizzle it on when ready to eat.
Tips & Tricks
- Customize your salad by adding your favorite Mediterranean ingredients like cucumbers, feta cheese, or roasted red peppers.
- Double the recipe and store extra servings in the freezer for future meals.
- To make it vegan, swap honey for maple syrup in the dressing.
FAQs
Yes, tofu can be substituted for tempeh, but the texture and flavor will differ slightly.
When stored properly in airtight containers, the salad can last up to 4 days in the refrigerator.
Of course, feel free to customize the salad to your liking by omitting ingredients you don’t enjoy.
Mediterranean Salad Meal Prep Balsamic Cherry Tomatoes Basil With Tempeh
Ingredients
Crispy Tempeh
- 400g tempeh
- 1 tbsp extra virgin olive oil
- salt and pepper to taste
- ½ tsp dried oregano
Salad Dressing
- 3 tbsp extra virgin olive oil
- ½ lemon juiced (2 tbsp)
- 2 tbsp red wine vinegar
- 1 tbsp maple syrup (or agave)
- 1 tsp dijon mustard
- 1 tbsp Italian seasoning
- salt & pepper to taste
Salad
- ¾ cups dry quinoa
- 4 large handfuls, arugula (mixed greens work also)
- 1 handful fresh basil, chopped
- 300g cherry tomatoes, cut in half (1 small container)
- drizzle of balsamic reduction
- ¼ cup pitted green olives, cut in half
Instructions
- Start by cooking the quinoa according to package instructions, then allow to cool.
- Cut the tempeh into bite-sized pieces and toss in olive oil, salt, pepper and oregano.
- Air fry at 375 for 10 mins, flipping halfway.
- Make the dressing by whisking together olive oil, lemon juice, red wine vinegar, dijon, Italian seasoning, maple syrup, salt and pepper.
- In a medium bowl, toss cherry tomatoes and basil with a drizzle of balsamic reduction.
- Finally, assemble your meals by dividing cooked quinoa, arugula, cooked tempeh, olives, and balsamic cherry tomatoes into 4 separate containers.
- Leave the dressing to the side, and drizzle it on when you are ready to eat. Enjoy!
Notes
Nutrition
Conclusion: Mediterranean Salad Meal Prep
Mediterranean Salad Meal Prep offers a delicious and convenient way to enjoy the flavors of the Mediterranean while maintaining a healthy lifestyle. With simple ingredients and easy preparation, this recipe is perfect for busy individuals looking for nutritious meal options throughout the week.
Loved this meal prep, been using all your recipes and it has been fantastic and looking forward to your next release!
Thank you SO much Jordyn! I’m so happy you’ve been trying all the vegan meal prep recipes 🙂