Meal prepping is a game-changer for those who want to eat healthy without the hassle. Greek Couscous Salad Meal Prep is an excellent choice, combining the earthiness of couscous, the tang of feta, and the freshness of Greek salad ingredients. Plus, it’s easy to make and even easier to enjoy!
You can also view my full collection of plant based meal prep recipes here.
Ingredients & Substitutions
Couscous
- ¾ cup dry whole wheat instant couscous (Use cooked quinoa for gluten-free)
- ½ tsp turmeric
- Fresh ground black pepper
Salad
- ½ cucumber, diced
- ½ cup cherry tomatoes, cut in quarters
- ¼ cup kalamata olives, sliced
- Large handfuls arugula to top up the salad jars
Tofu Feta
- 1 block extra firm tofu, drained and pressed (Firm works too)
- 2 tbsp extra virgin olive oil
- 1 tbsp red wine vinegar (Substitute with apple cider vinegar)
- 2 tbsp nutritional yeast
- 3 tbsp lemon juice
- 1 tbsp Italian seasoning
- ½ tsp onion powder
- 1 tsp garlic powder
- ½ tsp white miso paste
- Salt and pepper to taste
Yogurt Dressing
- ⅓ cup vegan Greek yogurt
- 1 tsp extra virgin olive oil
- 1 tbsp fresh lemon juice
- 1 tsp dried dill (Substitute with 2 tbsp fresh chopped dill)
- ½ tsp garlic powder (Substitute with ½ clove fresh minced garlic)
- Salt and pepper to taste
Helpful Tools
- Airtight containers for storing the salad jars
- Small pot for cooking couscous
- Mixing bowls for the dressing and tofu marinade
- Knife and cutting board for chopping vegetables
- Fork for fluffing the couscous
- Measuring spoons for accurate ingredient portions
How to Make This Greek Couscous Salad Meal Prep Recipe
Vegan Tofu Feta
Prepare the Marinade: In a medium-sized airtight container, combine olive oil, vinegar, nutritional yeast, Italian seasoning, onion powder, garlic powder, salt, and white miso paste. Mix well to combine.
Marinate the Tofu: Cut the tofu into bite-sized cubes and add them to the marinade. Close the lid and shake gently to coat all tofu pieces. Let it marinate for at least 30 minutes or overnight for more flavor.
Couscous
- Cook the Couscous: Add the instant couscous to a small pot with turmeric and black pepper. Stir to combine.
- Boil and Simmer: Follow the package instructions, typically adding equal parts boiling water, stirring, covering, and letting it sit for 5 minutes. Fluff with a fork before use.
Vegan Yogurt Dressing
- Mix Ingredients: In a medium mixing bowl, combine vegan Greek yogurt, olive oil, dill, garlic powder, and lemon juice. Add salt and pepper to taste and mix well.
Assembling the Salad Jars
- Layering: Use 3 large jars. Start with a layer of yogurt dressing at the bottom, followed by tofu, cucumber, cherry tomatoes, olives, cooked couscous, and top with arugula.
- Storage: Seal the jars and store them in the fridge. When ready to eat, pour the contents into a bowl and toss to combine.
Tips & Tricks
- Meal Prep Tip: Make the tofu feta ahead of time and let it marinate overnight for the best flavor.
- Gluten-Free Option: Substitute couscous with quinoa for a gluten-free version.
- Vegan Cheese Tip: For a creamier texture, add a bit more vegan Greek yogurt to the dressing.
FAQ
Absolutely! If you’re not vegan, feel free to use regular feta cheese.
These jars can be stored in the fridge for up to 4 days. Shake well before eating.
You can use regular Greek yogurt or a dairy-free alternative like coconut yogurt.
Greek Couscous Salad Meal Prep
Ingredients
Couscous
- ¾ cup dry whole wheat instant couscous (used cooked quinoa for GF)
- ½ tsp turmeric
- fresh ground black pepper
Salad
- ½ cucumber, diced
- ½ cup cherry tomatoes, cut in quarters
- ¼ cup kalamata olives, sliced
- large handfuls arugula to top up the salad jars
Tofu Feta
- 1 block extra firm tofu, drained and pressed (firm works too)
- 2 tbsp extra virgin olive oil
- 1 tbsp red wine vinegar (sub apple cider vinegar)
- 2 tbsp nutritional yeast
- 3 tbsp lemon juice
- 1 tbsp Italian seasoning
- ½ tsp onion powder
- 1 tsp garlic powder
- ½ tsp white miso paste
- salt and pepper to taste
Yogurt Dressing (or use ½ cup store bought tzatziki)
- ⅓ cup vegan Greek yogurt
- 1 tsp extra virgin olive oil
- 1 tbsp fresh lemon juice
- 1 tsp dried dill (sub 2 tbsp fresh chopped dill)
- ½ tsp garlic powder (sub ½ clove fresh minced garlic)
- salt and pepper to taste
Instructions
Vegan Tofu Feta
- In a medium sized airtight container add in olive oil, vinegar, nutritional yeast, Italian spice, onion powder, garlic powder, salt and white miso paste. Mix well to combine.
- Cut the tofu into bite sized cubes, and add into the marinade. Close the lid and shake gently to coat all tofu pieces in the marinade.
- Allow to marinate if you have time, if not simply poor the leftover marinade onto the tofu in the salad jars.
Couscous
- Add the instant couscous into a small pot with turmeric and black pepper and stir to combine.
- Cook according to the package instructions. (For mine you add equal parts boiling water, stir, cover and let sit for 5 mins. Then fluff with a fork.)
Vegan Yogurt Dressing
- In a medium mixing bowl, combine Greek yogurt, olive oil, dill, garlic and lemon juice. Add salt and pepper to taste and stir to combine.
Assembling the Salad Jars
- This makes between 3-4 meals depending on your appetite.
- Using 3 large jars, layer them by adding the yogurt dressing, tofu, cucumbers, cherry tomatoes, olives, cooked orzo, and topping with a big handful of arugula. Pour the salad jar into a bowl when you're ready to eat, and toss to combine. Enjoy!
Notes
Nutrition
Conclusion: Greek Couscous Salad Meal Prep
Greek Couscous Salad Meal Prep is not only easy to make but also a fantastic way to ensure you have a healthy, delicious meal ready to go. With its vibrant colors and fresh flavors, it’s sure to become a staple in your meal prep routine. Enjoy the blend of textures and tastes, and make your weekdays a little brighter with this Mediterranean delight.
What a freshing salad! I was looking forward to my lunch all week, I think I tripled the olives 🫒 in the recipe lol 😂 but I will having this again next week as well
YESSSS to more olives haha I love them too! So happy you loved the meal prep 🙂