Soba Noodle Salad with Edamame Meal Prep

Soba Noodle Salad meal prep

This Soba Noodle Salad with Edamame Meal Prep recipe is the ultimate solution for busy weekdays when you want something fresh, nourishing, and ready to grab from the fridge. Packed with plant protein from edamame, refreshing veggies like cucumber and green onion, and slurp-worthy soba noodles, this salad is layered with flavor—especially when tossed in a creamy sesame soy dressing. Whether you use a store-bought dressing or whip up your own, this meal prep lunch is all about ease, nutrition, and serious yum.

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

Ingredients & Substitutions

Here’s everything you’ll need to build this tasty meal prep salad:

  • 3 cups shelled edamame – Rich in protein and fiber. You can use frozen; just cook and drain.
  • 4 servings soba noodles – Traditionally made with buckwheat. Check labels if you need them gluten-free.
  • 1 large cucumber, sliced – Adds crunch and freshness. Persian or English cucumbers work best.
  • 3 sliced green onions – For a sharp, peppery finish.
  • 2–3 tbsp sesame salad dressing per jar – Use store-bought for ease, or make it from scratch (recipe below).
  • 4 tbsp sesame seeds – A toasty crunch in every bite.
  • Chili crisp oil (optional) – Adds a spicy umami pop.
Soba Noodle Salad meal prep recipe

Optional Veggies:

  • Shredded red cabbage
  • Grated carrots
  • Thinly sliced bell peppers

Homemade Sesame Dressing:

If you have time, mix up this easy dressing:

  • 4 tbsp rice vinegar
  • 2 tsp sesame oil
  • 4 tbsp low sodium soy sauce
  • 1 tbsp maple syrup
  • Chili crisp oil, to taste

Helpful Tools

Meal prepping is all about convenience. These tools will make your life easier:

  • Large pot for cooking noodles and edamame
  • Sharp knife for slicing veggies
  • Cutting board
  • Mason jars or meal prep containers
  • Mixing bowl (if making homemade dressing)
  • Fine mesh strainer (for draining noodles)

How to Make This Soba Noodle Salad with Edamame Recipe

This is a simple, repeatable process that keeps well for 4–5 days in the fridge. Let’s break it down step-by-step.

Step 1: Cook the Base

  • Boil soba noodles and edamame according to package instructions.
cooking soba noodle in pot
cooking edamame in pot
  • Once the soba noodles are cooked, rinse with cold water to stop the cooking process and prevent sticking.
soba noodle in strainer

Step 2: Prep the Veggies

  • While noodles and edamame are cooking, slice your cucumber and green onions.
  • If using extra veggies like cabbage or carrots, prep those now too.

Step 3: Make or Prep Your Dressing

  • If you’re going the homemade route, whisk together all dressing ingredients.
  • Otherwise, get your favorite sesame dressing ready.

Step 4: Layer the Jars

Layer your ingredients in this order to keep everything fresh:

  1. Dressing (at the bottom so veggies don’t get soggy)
  2. Edamame
  3. Soba noodles
  4. Cucumber
  5. Green onions
  6. Optional veggies (cabbage, carrots)
  7. Sesame seeds
  8. Chili crisp oil (if using)
Soba Noodle Salad meal prep

Step 5: Seal & Store

  • Seal the jars or containers tightly.
  • Store in the fridge for up to 5 days.

When you’re ready to eat, shake or toss well to coat everything in that dressing goodness!

Tips & Tricks

  • Cool the noodles thoroughly – This helps prevent them from clumping together.
  • Layering is key – Always place the dressing at the bottom to keep veggies crisp.
  • Use wide-mouth mason jars – Easier for filling and shaking before eating.
  • Make it a dinner – Serve it in a large bowl, tossed with tofu or tempeh.
  • Want it gluten-free? – Make sure your soba noodles are 100% buckwheat and your soy sauce is gluten-free (or use tamari).

Benefits of Soba Noodle Salad with Edamame

This meal prep salad isn’t just tasty—it’s packed with health perks:

  • High in plant-based protein thanks to edamame
  • Rich in fiber from soba noodles and veggies
  • Good source of omega-3s from sesame oil
  • Naturally vegan and dairy-free
  • Totally customizable to your flavor and veggie preferences

Why You’ll Love This Soba Noodle Salad Recipe

Kid-approved – especially if you go light on the chili oil

Meal prep friendly – stays fresh for days

No microwave needed – perfect cold lunch

Savory, crunchy, spicy combo – every bite hits different

Portable and mess-free – just toss and go!

Frequently Asked Questions

Absolutely! Just boil or steam the frozen edamame as directed, drain, and cool before adding to your salad jars.

When stored properly in an airtight container, it stays fresh for up to 5 days in the fridge.

Yes! Rice noodles, whole wheat spaghetti, or even udon work well. Just be sure to rinse and cool them before layering.

It can be! Use 100% buckwheat soba noodles and tamari or coconut aminos instead of soy sauce.

Nope! Any meal prep container will work. Just keep the dressing at the bottom to prevent sogginess.

Soba Noodle Salad meal prep

Soba Noodle Salad with Edamame Meal Prep

Soba Noodle Salad with Edamame Meal Prep is a flavorful, vegan-friendly lunch packed with protein, veggies, and a sesame soy dressing—perfect for grab-and-go!
No ratings yet
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Course Lunch, Salad
Cuisine Asian
Servings 4 people

Ingredients
  

  • 3 cups shelled edamame
  • 4 servings soba noodles
  • 1 large cucumber, sliced
  • 3 sliced green onions for topping
  • 2-3 tbsp of your favorite Sesame salad dressing per jar see notes if you'd like to make your own dressing

Toppings

  • 4 tbsp sesame seeds for topping
  • chili crisp oil optional

Instructions
 

  • Start by cooking the soba noodles and shelled edamame according to package instructions. Rinse the soba noodles in cold water once they are done to stop the cooking process.
  • While those are cooking, chop up the veggies.
  • Now, layer your salad jars by adding dressing in the bottom of each jar, then edamame, noodles, cabbage, cucumber, green onions, sesame seeds and chili crisp oil.
  • Store in the fridge until ready to eat, toss everything in the dressing and enjoy!

Notes

I like to use a premade Japanese sesame salad dressing to make things faster and easier on those busy days. Having a few things premade just makes my job meal prepping a little easier. However, if I have time heres the dressing I make:
  • 4 tbsp rice vinegar
  • 2 tsp sesame oil
  • 4 tbsp low sodium soy sauce
  • 1 tbsp maple syrup
  • chili crisp oil to taste
Veggies: If you’d like to add more veggies feel free to add grated cabbage or carrot to each bowl. 
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: 420kcal | Carbohydrates: 45g | Protein: 20g | Fat: 18g | Saturated Fat: 2.5g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 6g | Sodium: 620mg | Potassium: 540mg | Fiber: 6g | Sugar: 4g | Vitamin A: 240IU | Vitamin C: 5mg | Calcium: 80mg | Iron: 3.1mg
Tried this recipe?Let us know how it was!

Conclusion

Whether you’re new to meal prepping or a seasoned pro, this Soba Noodle Salad with Edamame Meal Prep is a must-try. It’s quick to assemble, endlessly adaptable, and stays fresh all week long. Keep it simple with store-bought dressing or elevate it with your own homemade version—it’s going to be delicious either way.

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating