Quinoa White Bean Salad Meal Prep

If you’re looking for a simple, filling, and protein-packed lunch idea, this quinoa white bean salad meal prep is about to become your new go-to. It’s creamy, tangy, and loaded with plant-based protein from quinoa and white beans, all balanced by peppery arugula and fresh dill.

This recipe is perfect for meal prep—you can make a batch, pack it into jars, and have ready-to-go lunches for the entire week. The creamy Greek yogurt dressing is light yet satisfying, and the white beans add extra fiber and protein to keep you full and energized.

You can also find a collection of all my delicious vegan meal prep recipes here.

Ingredients & Substitutions

Here’s everything you’ll need for this make-ahead quinoa salad:

• Quinoa (1 cup dry): A protein-rich base. You can substitute farro, couscous, or brown rice if preferred.
• White beans (2 x 19 oz cans): Cannellini or navy beans work best, but chickpeas are a good swap if that’s what you have.
• Greek yogurt (5 tbsp): Provides creaminess without heavy calories. Use dairy-free yogurt to make this vegan.
• Low-fat mayo (2 tbsp): Adds richness. Vegan mayo works for a plant-based version.
• White vinegar (¼ cup): Brightens the dressing. Substitute apple cider vinegar or lemon juice for a twist.
• Dijon mustard (1 tsp): For depth and tang. Yellow mustard can work in a pinch.
• Green onions (3 sliced): Adds mild bite and freshness.
• Fresh dill (¼ bunch): Brings a burst of herby flavor. Parsley can be used if dill isn’t your favorite.
• Arugula (5 small handfuls): For peppery greens. Any mixed greens or baby spinach will also work.
• Salt & pepper: To taste.

Helpful Tools

These tools will make prep a breeze:

• Medium saucepan (for cooking quinoa)
• Mixing bowl (for dressing)
• Mason jars or airtight containers (for meal prep)
• Sharp knife & cutting board (for onions and herbs)
• Whisk or small fork (to mix the dressing)

How to Make This Quinoa White Bean Salad Recipe

Follow these simple steps:

1. Cook the quinoa:
   Rinse quinoa under cold water, then cook according to package directions (usually 2 parts water to 1 part quinoa). Fluff and let it cool slightly.
2. Make the creamy dressing:
   In a bowl, whisk together Greek yogurt, low-fat mayo, Dijon mustard, vinegar, salt, and pepper until smooth.
3. Assemble in jars or containers:
   Layer in this order for freshness:
   • Dressing (bottom)
   • White beans
   • Green onions and dill
   • Cooked quinoa
   • Arugula (on top)
4. Seal & store:
   Cover with lids and refrigerate for up to 4 days. Shake before eating or pour into a bowl and toss to coat.

Tips & Tricks

• Keep greens crisp: By layering arugula on top, it stays fresh and doesn’t wilt.
• Make it vegan: Swap Greek yogurt for a plant-based alternative and use vegan mayo.
• Add crunch: Top with toasted pumpkin seeds, sunflower seeds, or crushed nuts before serving.
• Boost flavor: Squeeze fresh lemon over the salad before eating for extra brightness.
• Save time: Use pre-cooked quinoa (from the fridge section) to cut prep time in half.

Frequently Asked Questions

How long will this salad last in the fridge? +

This quinoa white bean salad will last up to 4 days in sealed containers in the fridge, making it perfect for meal prep.

Can I make this salad vegan? +

Yes! Swap the Greek yogurt for dairy-free yogurt and use vegan mayo. The rest of the ingredients are naturally plant-based.

Can I add extra protein to this salad? +

Absolutely! Add grilled tofu, roasted chickpeas, or even a sprinkle of hemp seeds for an extra boost of protein.

Do I have to use mason jars for this recipe? +

Nope! Any airtight container will work. Mason jars just make it easy to layer and shake before serving.

Can I use different greens instead of arugula? +

Yes! Baby spinach, mixed greens, or even shredded kale all work well in this quinoa white bean salad.

Conclusion

This quinoa white bean salad meal prep is a quick, healthy, and satisfying lunch option that’s perfect for busy weeks. It’s creamy, tangy, and packed with plant-based protein and fiber—everything you need to power through your day. Make it once, enjoy it all week, and know you’re fueling your body with something fresh and nourishing.