Mediterranean Salad Meal Prep With Tempeh Recipe (High Protein)

Looking for an easy, high-protein plant-based option? This Mediterranean Salad Meal Prep With Tempeh Recipe (High Protein) features wholesome ingredients, incredible flavor, and simple step-by-step instructions!

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

1. Cook Quinoa: Start by cooking the quinoa according to package instructions, then allow it to cool.
2. 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.

1. Make Dressing: In a bowl, whisk together olive oil, lemon juice, red wine vinegar, Dijon, Italian seasoning, maple syrup, salt, and pepper.
2. Assemble Salad: In a medium bowl, toss cherry tomatoes and basil with a drizzle of balsamic reduction.

1. 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.

Mediterranean Salad Meal Prep Balsamic Cherry Tomatoes Basil With Tempeh

Enjoy a wholesome Mediterranean Salad Meal Prep with crispy tempeh, fresh greens, cherry tomatoes, and a tangy balsamic dressing. Perfect for busy days!

5 from 1 vote

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Prep Time 20 minutes mins

Cook Time 10 minutes mins

Total Time 30 minutes mins

Course Lunch, Main, Main Course, Salad

Cuisine Fusion, Mediterranean

Servings 4 meals

Ingredients

  

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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

Note: Nutritional information is approximate values and can vary significantly depending on the specific brands of ingredients used. Disclaimer: This information is for general guidance only and should not be considered professional nutritional advice.

Nutrition

Serving: 350g | Calories: 450kcal | Carbohydrates: 50g | Protein: 25g | Fat: 17.5g | Saturated Fat: 3g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 7g | Sodium: 400mg | Potassium: 600mg | Fiber: 7g | Sugar: 2g | Vitamin A: 75IU | Vitamin C: 75mg | Calcium: 30mg | Iron: 3mg

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