This Mediterranean meal prep salad is perfect for the work week and will never get soggy. Made with all fresh ingredients and the right combination of vegetables that won’t ruin your salad so you can pack and go.  Perfectly healthy combination of protein, fats, and carbohydrates. Although, the carbs are kept to a minimum.

meal prep saladmeal prep saladMediterranean meal prep

What you will need:

  • Garbanzo Beans: 2 16 oz cans of garbanzo beans or chickpeas. 
  • Fresh vegetables and herbs: cucumber, red bell pepper, cherry or grape tomatoes, red onion, green onions, and fresh italian leaf parsley
  • Cheese: the BeST feta cheese in my opinion is Vigo Feta cheese…you can use others but you must give this a go! Absolutely fantastic!
  • Containers – use disposable or reusable containers. I like these simple glass containers that have a locked lid and can go in the microwave, ovem=n, freezer, or table:
  • Salad Dressing container: I love this little container you can reuse over and over. Small and easy:
  • Make your dressing in a simple mason jar or cruet. Here are both: 

Recipe Notes:

  • Feta Cheese: Add your feta cheese to your salad the day you’re eating it. This will give you the best results with no sogginess
  • Cucumbers: I use English cucumbers in this recipe because they have less water in them. If you can’t find them, use regular cucumbers, just scrape out the seeds with a spoon so it doesn’t make your salad soggy. 
  • Cherry or Grape tomatoes: Don’t slice or cut your tomatoes in half. This way the juices will stay in the tomato and prevent your salad from getting soggy
  • Garlic: I almost always use fresh garlic, until now. For this dressing recipe I love the minced garlic from a squeeze bottle or jar. The oil it’s packed in gives the dressing a great flavor. Here’s my favorite:

Meal prep salad that won’t get soggy! #mealprep #vegetarian #recipes #salad #boom

♬ 9 To 5 (Made Famous by Dolly Parton) – Nashville Country Sweethearts

Melissa Jo Real Recipes

Never Soggy Meal Prep Mediterranean Salad 


  • 2  (16 oz) cans of chickpeas
  • 1 bell pepper ( any color)
  • 2 stalks of green onions
  • 8 oz  of grape or cherry tomatoes 
  • 1 English cucumber
  • handful of italian leaf parsley chopped
  • ¼ of a large red onion or half of a small red onion 
  • Feta Cheese (about 5 oz total) 

Salad Dressing Ingredients: 

  • ⅓ cup of olive oil
  • Juice of half a lemon 
  • ¼ cup of red wine vinegar
  • 1 tbsp of dijon mustard
  • 1 tbsp of minced garlic
  • 1/2 tbsp of honey 
  • Salt & pepper to taste


  • Mix all of the salad ingredients together and fold in gently 
  1. Do not add the feta cheese until the day you are going to eat the slaad. 
  2. Mix together the dressing into a mason jar or cruet. 
  3. Use a tablespoon or so of the dressing each day you pack your salad and pack separately from salad.