Meal Prep Lunch Salad with Sweet Potatoes and Tofu

This vegan, meal prep-friendly lunch salad features arugula, roasted sweet potatoes, seared tofu, and creamy balsamic dressing.

When people embark on the journey to eat healthier, they inevitably lean toward eating more salads. One common complaint I hear from home cooks, though, is that salads from fancy salad places (like Sweetgreen or Chop’t) always seem to taste better than those made at home.

While that’s not entirely accurate, there is some truth to it: these places certainly do put a lot of thought into their offerings to justify the $18 price tag for a meal that’s mostly raw vegetables.

Here’s why their salads are usually more satisfying. They have: a contrast of raw and cooked ingredients, delicious add-ins beyond vegetables, homemade sauces that marry everything together, and fun toppings that add crunch and umami.

So my message to you is this: with a little advance planning and prep, you can make salads that are just as good (if not more so!) as Sweetgreen’s, at a fraction of the cost. Case in point: this vegan arugula salad with roasted sweet potatoes, seared tofu, and creamy balsamic dressing is super satisfying, healthy, and completely meal prep-able.

What’s In This Meal Prep Salad

This colorful meal contains three pre-cooked elements: roasted sweet potatoes, seared tofu, and creamy balsamic dressing. Arugula, cherry tomatoes, banana peppers, and sunflower seeds round out the rest of the salad. 

You can assemble your salad in containers in advance, and pop one into your bag on your way to work/school. What I love about this especially is that the cooked elements (sweet potatoes + tofu) are even better cold in this salad, so you don’t need to warm anything up at the office.

Key Ingredients + Variations

• Arugula: These peppery greens work perfectly with the other ingredients, but you can certainly swap in romaine lettuce, kale, or mesclun greens.
• Tofu: Adds protein to this vegetarian salad, turning it into a complete meal. Use “super firm” or “extra firm” here.
• Sweet Potatoes: Add healthy carbs and pops of sweetness. You can swap in carrots, if you want.
• Cherry Tomatoes: If you’re not a fan of tomatoes, sub with another raw ingredient, like bell peppers, cucumbers, or radishes. Avocado would also be great here.
• Jarred Banana Peppers: Add tang, crunch, and a sour contrast to the other ingredients. If you’re not a fan, sub with kalamata olives or roasted red peppers.
• Sunflower Seeds: Also add crunch, as well as healthy fats. You can sub with roasted pumpkin seeds or walnuts.
• Balsamic Dressing: Made with balsamic vinegar, olive oil, and mustard, plus maple syrup/honey for sweetness and a bit of mayo for creaminess.

How to Make This Meal Prep Salad

Find complete instructions with ingredient amounts in the recipe card below.

Step 1: Roast the Sweet Potatoes

Cube up the sweet potatoes, and toss with oil, salt, and pepper on a small baking sheet. Roast in a preheated 425ºF oven until soft and golden, about 25 minutes.

Step 2: Sear the Tofu

(If using “extra firm”, press it first – full instructions in the recipe card below.) Cut the tofu into slabs, and season with salt and pepper. Cook in a large non-stick skillet with oil until golden brown, 6 to 8 minutes per side.

Step 3: Make the Dressing

Combine the balsamic vinegar, olive oil, mustard, mayo, maple syrup, salt, and pepper in a jar. Close tightly with a lid and shake vigorously to incorporate. (This is the easiest way to make creamy homemade dressing!)

Step 4: Assemble the Salad

To serve, combine arugula, cherry tomatoes, banana peppers, and sunflower seeds with the roasted sweet potatoes and cut-up tofu. Toss with some of the dressing and enjoy.

Tips for Storage + Assembly

The cooked elements (sweet potatoes + tofu) should be stored in airtight containers in the fridge and eaten within 4 days. The dressing can be stored in the fridge for up to 1 month.

If you’d like to portion out the salads for the week, divide the ingredients into reusable salad containers or wide-mouth mason jars, and keep in the fridge. Do not add dressing until you’re ready to eat (if you dress the salad in advance, it will get soggy). Small dressing containers are perfect for taking the dressing to go.

More Meal Prep Lunch Ideas…

• Tofu Rice Bowl with Peanut Sauce
• Roasted Cauliflower Quinoa Bowls
• Sheet Pan Tofu + Veggies
• Marinated Tofu Sandwiches

Let me know if you try this recipe! Give it a rating below and leave a comment, and don’t forget to tag your creation with @thenewbaguette on Instagram.