Ready for a reason to love salads even more? Research shows consuming a small salad before their meal not only increased their vegetable intakes by 23%, but also reduced their total calorie intakes by 11% for the day (1).
Plus, salads are packed with filling fiber and good-for-you antioxidants and can easily help you meet your macros.
So, those are some of the best things about salads. But one of the worst? Watching your beautiful crisp veggies turn wilted and soggy before you get around to eating them.
We’ve all been there—but it doesn’t have to be that way.
Salads that stay crisp start with smart meal planning. My clients who have successfully met their goals make meal prep a regular part of their routine. That includes a few simple salads each week.
Having salads planned out and prepped ahead of time makes it way easier to eat more veggies without spending hours in their kitchen every day!
Read on for my dietitian-approved tips that will help stop salads from getting soggy all week.
About the Experts
Brookell White, MS, RD is a Food Data Curator at MyFitnessPal. She earned her bachelors and masters at San Diego State University and completed her dietetic internship at Sodexo. Her areas of focus include metabolism, gut health, obesity and weight management.
Elizabeth Shaw, MS, RDN, CPT is a nutrition expert, four-time cookbook author and early nutrition pioneer in the field of fertility nutrition. She is the president and owner of the USA-based nutrition communications and consulting firm Shaw Simple Swaps.
Why Do Salads Get Soggy?
Ever opened your lunch and found a sad, soggy salad staring back at you? Here’s why that happens—and how to stop it:
- Too much moisture. Certain salad ingredients—like tender lettuces, cucumbers, and tomatoes—are packed with water. That’s great for hydration and low-calorie crunch, but not so great for staying crisp once prepped.
- Poor storage habits. Washing your greens is a must, but storing them while still damp is a fast track to wilted leaves. Take the time to rinse, dry thoroughly, and store your ingredients properly to keep them fresh all week long.
9 Tips to Keep Salads Fresh
Tired of soggy lettuce? Try my prep tips to help your salads stay crisp, delicious, and ready to eat all week long.
- Use a salad spinner. Water is the enemy of crunch. A quick spin keeps greens dry and fresh longer. Rinse, spin, and pat dry. Even a little leftover water can lead to limp veggies.
- Store ingredients in separate glass containers (3). Clear containers help you see—and remember—your prepped ingredients. Airtight lids help prevent spoilage.
- Line with paper towels. Pop one into your container to absorb moisture and extend the life of your greens.
- Inspect before you prep. Start with fresh, crisp produce. Toss anything wilted to avoid ruining the whole batch.
- Layer your ingredients. Add foods like tomatoes or cucumbers with a high moisture content to the bottom of your container and drier ingredients, like beans or lettuce, on top.
- Keep dressing on the side. Dress your salad just before eating. (Unless it’s kale or grain-based. These heartier ingredients benefit from soaking up the flavor.)
- Tear delicate greens. Chop hearty veggies like carrots to your heart’s content, but tender leaves like butter lettuce should be ripped by hand.
- Don’t overpack containers. Give your ingredients a little breathing room to help them stay crisp.
- Add crunchy toppings last. Store croutons, seeds, and nuts separately to keep their texture just right.
Salad Ingredients That Stay Fresh All Week
Choosing the right ingredients is half the battle when it comes to salads that stay crisp from Monday to Friday.
Dietitians, including MyFitnessPal’s Brookell White, MS RDN, recommend stocking up on the following for salads that go the distance:
- Cabbage
- Kale
- Roasted root vegetables (like carrots and sweet potatoes)
- Broccoli
- Bell Peppers
- Cherry Tomatoes (stored whole)
- Snap Peas
- Cooked grains (like bulgur, couscous, or quinoa)
- Chickpeas or lentils
Frequently Asked Questions (FAQs)
How long can I keep a meal-prepped salad in the fridge?
Meal-prepped salads will last between 3 to 5 days in the fridge depending on the ingredients (4, 5). For store bought, premade salads, refer to the best-by date on the salad.
Can I pre-mix a grain salad?
Yes, you can, but avoid putting foods that lose their texture quickly when tossed with a dressing, like arugula, until you’re ready to eat it. And, be sure to save a little extra dressing on reserve since dense grains tend to absorb the dressing during storage.
What’s the best way to store salad dressing?
Homemade salad dressings should be stored in an airtight container that is tightly sealed. A mason jar works well, allowing you to easily reshake the dressing before you drizzle on top of your salads.
How do I keep lettuce fresh and crisp after washing?
Run your lettuce through a salad spinner, then pat it dry with clean paper towels. (No salad spinner? Just shake off the water and pat it dry.) Place the lettuce between two dry paper towels before sealing shut and storing in a reusable bag or airtight container in the produce drawer of your fridge (4).
The Bottom Line
Salads make an excellent vehicle to add more produce to your daily diet. Plus, they can easily be meal prepped ahead of time to save your sanity.
The key here is to select your ingredients wisely and store your salads properly. Choose sturdy greens (like kale) and hearty whole grains (like bulgur), to prep a hearty salad that will still be crisp and fresh when you’re ready to eat. A win-win choice of fuel for all!
The post How To Keep Salads From Getting Soggy All Week appeared first on MyFitnessPal Blog.
