Greek Couscous Salad (Meal Prep Option)

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A delicious and healthy Greek couscous salad that everyone will go crazy for! (Meal prep options and tips included) via chelseasmessyapron.com | #healthy #salad #couscous #vegetables #vegetarian #Greek #delicious #easy #kidfriendly #quick

A delicious and healthy Greek couscous salad that everyone will go crazy for! (Meal prep options and tips included)

A delicious and healthy Greek couscous salad that everyone will go crazy for! (Meal prep options and tips included) via chelseasmessyapron.com | #healthy #salad #couscous #vegetables #vegetarian #Greek #delicious #easy #kidfriendly #quick Pin this GREEK COUSCOUS SALAD to your Pinterest boards!

Couscous Salad

While I was in college and studying nutrition/wellness, the number one question I was asked was “How can I lose weight?” Or a similar question: “How do I keep the weight I’ve lost off?” And while it took me probably all four years in college to formulate my “perfect” response to these questions, it ultimately boiled down to one simple thing: moderation. Meaning, eat in moderation and exercise in moderation.

That is obviously a simple answer, but I am convinced that is the way best and healthiest way to lose and/or maintain weight. Yes I’ve heard the many success stories of people losing tons of weight through the latest fad diet, or other extreme method of weight loss. But in my opinion those methods aren’t sustainable and studies show that most people who lose weight in those ways gain it back eventually.

Moderation is a tricky thing because it can be different for everyone. For me it’s eating healthy about 80% of the time and indulging about 20% of the time. Exercising for me is the same — I don’t exercise daily and the intensity of my exercise definitely varies; but I do stay active at a higher percentage (let’s say 80% of the time) as opposed to being inactive during the daytime.

And yes, often that exercise is wrangling two crazy boys….

A delicious and healthy Greek couscous salad that everyone will go crazy for! (Meal prep options and tips included) via chelseasmessyapron.com | #healthy #salad #couscous #vegetables #vegetarian #Greek #delicious #easy #kidfriendly #quick

Eating healthy in moderation can be difficult – no, I’m definitely not perfect at my 80/20 rule – but I’ve found meal prepping to be the best way to keep me on track. If I have a meal prepared in advance, it is much easier to avoid snacking, treats, or other unhealthy food. If I’m prepared, it’s much easier to stick to my goals and eat healthier.

While I was going to college I meal prepped religiously. Every Sunday I’d make salads, breakfasts (usually overnight oats), and prep out veggies/grains for meals I’d be making that week. Doing this made it much easier to eat healthy meals all week long despite a full course load and two part-time jobs.

And, in case you’re wondering, my limited college budget did not include matching meal prep containers. Ha!

A delicious and healthy Greek couscous salad that everyone will go crazy for! (Meal prep options and tips included) via chelseasmessyapron.com | #healthy #salad #couscous #vegetables #vegetarian #Greek #delicious #easy #kidfriendly #quick In the spirit of trying to eat healthier for the new year, I’m going to be sharing some of my favorite healthy meal prep recipes with you during the month of January! I hope you love these recipes, and more importantly, they help you eat a bit healthier!

Even if you aren’t into meal prepping, you can still use these recipes for day-to-day healthy recipes. I’ve made this particular couscous salad a few times – once as a dinner with some grilled chicken, and another batch has been keeping me and the boys full for lunches 🙂 This recipe makes 4 generous (adult) dinner servings, and perfectly fills up 6 meal prepping containers for 6 meals throughout the week.

I don’t mind eating the same thing for lunches all week (especially when it’s as good as this Greek Couscous Salad), but if you’re worried about getting sick of the same thing you can easily halve the recipe, use a different dressing for different days, or change-up the veggies for each meal.

A delicious and healthy Greek couscous salad that everyone will go crazy for! (Meal prep options and tips included) via chelseasmessyapron.com | #healthy #salad #couscous #vegetables #vegetarian #Greek #delicious #easy #kidfriendly #quick #lunch #mealprep

How to make Greek Couscous Salad as a meal prep option:

  • Get 6 equal-sized meal prep containers, and 6 small containers for the dressing. You’ll want to store the dressing separately to avoid the salad getting “soggy.” You can buy bulk dressing containers, use tiny (dressing-sized) Tupperware containers, or even use small snack-sized plastic bags.
  • Prep the couscous first. While the couscous is cooking, prep the veggies. The veggie prep doesn’t take too long because the veggies are chopped coarsely. I recommend 3 bell peppers, an English cucumber, a red onion, parsley, and cherry tomatoes. These all get chopped up and divided equally among the 6 containers. It is very easy to change-out these veggies to others of your own choosing, based on personal preference.
  • I use chickpeas as the main protein in this salad. You can roast the chickpeas if you want to make them crispy (add in some good seasonings or just freshly cracked salt + pepper!). Alternatively different kind of beans or a good grilled chicken would be delicious!
  • Finish it off with some freshly cracked salt + pepper, a wedge of lemon (that you’ll squeeze on right before enjoying), some extra chopped parsley, and some feta cheese!

A delicious and healthy Greek couscous salad that everyone will go crazy for! (Meal prep options and tips included) via chelseasmessyapron.com | #healthy #salad #couscous #vegetables #vegetarian #Greek #delicious #easy #kidfriendly #quick #lunch #mealprep #prep #healthy

More Delicious Meal Prep Options:

 

Helpful Visual Guide: check out how to cut a bell pepper

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Greek Couscous Salad

5 from 14 votes
A delicious and healthy Greek couscous salad that everyone will go crazy for! Meal prep options and tips included.
Print Recipe

Greek Couscous Salad

5 from 14 votes
A delicious and healthy Greek couscous salad that everyone will go crazy for! Meal prep options and tips included.
Course Salad
Cuisine American
Prep Time 25 minutes
Total Time 25 minutes
Servings 6 meal prep servings; 4-6 dinner servings
Calories 378kcal
Author Chelsea

Ingredients

Salad

  • 2 packages (4.7 ounces each) Pearled Couscous Mix (I use one made by Near East) Roasted Garlic & Olive Oil flavored
  • 1 english (or hothouse) cucumber, coarsely chopped
  • 3 bell peppers (1 red, 1 green, 1 yellow), coarsely chopped
  • 1/2 of 1 large red onion, chopped
  • 1 cup cherry tomatoes, halved
  • 1/2 cup flat leaf Italian parsley, finely chopped
  • 2 cans (15 ounces EACH) chickpeas
  • Feta cheese, to taste
  • 1 lemon, cut into wedges

Salad Dressing

  • 1/4 cup red wine vinegar
  • 1/2 cup olive oil
  • 1 tablespoon freshly squeezed lemon juice
  • 1 teaspoon minced garlic
  • 1 teaspoon dried oregano
  • 1/2 teaspoon Dijon mustard
  • Sea salt and freshly cracked pepper

Instructions

  • Prepare the couscous mix according to package instructions making sure to add in the seasoning mix. If you don't use couscous from a package, you'll want to add some of your favorite seasonings because a lot of the flavor in this salad comes from that seasoning.
  • While the couscous is cooking, prep the veggies: coarsely chop the cucumber, the peppers, the red onion, and cherry tomatoes. Finely chop the parsley. To take the "bite" out of the raw red onion you can soak it in cold water (or freshly squeezed lemon juice) for about 10 minutes.
  • Drain and rinse the chickpeas. If desired, roast them in the oven (see the last paragraph in this post). 
  • Prepare the dressing by adding all of the dressing ingredients to a mason jar. (I add about 1 teaspoon salt and 1/2 teaspoon pepper, but add to your personal preference). Seal the jar and shake until combined. 
  • TO SERVE AS A SALAD: Add the prepared couscous to a large bowl and allow to cool. Add in all of the veggies and chickpeas. Add in some feta cheese, freshly squeezed lemon, salt and pepper to taste, and the dressing. Only dress what you will enjoy as this salad doesn't sit well for a long time with the dressing on it.
  • TO MEAL PREP: Divide the dressing evenly into 6 small containers. Divide the couscous evenly among 6 meal prep containers. Next add in equal parts of all of the chopped veggies and chickpeas. Add a lemon wedge, some feta cheese, and cover everything with some salt and pepper. To enjoy, add the dressing, squeeze the lemon over everything, stir together, and eat!

Nutrition Facts

Calories: 378kcal

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A delicious and healthy Greek couscous salad that everyone will go crazy for! (Meal prep options and tips included) via chelseasmessyapron.com | #healthy #salad #couscous #vegetables #vegetarian #Greek #delicious #easy #kidfriendly #quick #lunch #mealprep #dressing #salad

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Recipe Rating




56 Comments

  1. Hi Chelsea!! About to try this recipe & I’m sure it will be as yummy as all of your other recipes I have made! Question- I could only find plain couscous (no seasoning) at my grocery store. What seasonings would you recommend adding to it to give it more flavor?

      1. Hi Kate and Mollie! Sorry for the delayed response. I’d add in some garlic and onion powder (to taste; 1/2 teaspoon or so) and some dried parsley, oregano, and basil (again to taste; 1/2 teaspoon or so!) Enjoy 🙂

  2. Hi Chelsea, I have a question. I tried to find the Near East Pearled Couscous that you mentioned in your recipe, but can’t locate it…I’ll keep looking! In the meantime, I have some Pearl Couscous but not sure how much to make? How much loose couscous would you use, and what seasonings does the Near East use that I could add to the loose couscous? Thank you! 🙂

    1. From what I can tell, when I looked up the product, each container has a cup of dry couscouse. So, I think the recipe calls for 2 cups, dry. Certainly would be helpful if that could be confirmed and included on the ingredient list

    1. Thank you! [3-Pack] Glass Meal Prep Containers Glass – Glass Food Storage Containers – Glass Storage Containers with Lids – Glass Lunch Containers Food Container

  3. 5 stars
    This was soooo good. I totally forgot to add the bell peppers and I didnt add the lemon wedges either but it was still very good! Hy-vee has the Near East Cous Cous.

  4. 5 stars
    HI! I’m about to try these for my daughter’s school lunches- I was wondering if these are made on the Sunday and left in the fridge are they still fresh by Friday, or would it be better to do half batches and recook on Wednesday?

  5. Hi Chelsea,
    I would love to make this for my husband’s work lunches. How long can you store them in the fridge?

  6. I made it yesterday as meal prep for lunch this week and it is INSANEEEEEEEEEEE. Thank Goodness i’m alone at the office today as I am inhaling it, lol! Thanks for such a yummy recipe!

  7. 5 stars
    I did it with bulgur for dinner today, replacing the parsley with fresh basil as I didn’t have any other option, and it was fantastic! I have another portion of bulgur left so we’ll have it again next week. A simple and great recipe, thank you!

  8. Hi. I made this and it was great but I am just wondering why it was listed as a serving with 25 grams of Fat? Doesn’t make sense since then only thing really with any fat is the dressing ??

  9. 5 stars
    Hey there! I made this recipe for the week and i loved it! However, the dressing became clumpy after the first night in the refrigerator. Do you know how i could prevent that in the future?

    1. Hey Emmalee! I’m so glad you enjoyed this! Olive oil solidifies at cold temps, so if you pull it out of the fridge about 30 minutes or so before you want to use it, it’ll come right back to it’s temp. Give it a good shake and it will be ready to go! Thanks so much for your comment! 🙂

  10. 5 stars
    This was really good! Followed the recipe exactly and absolutely loved it. My boyfriend, who has to have meat with every meal, even loved it! Thank you 🙂

  11. 5 stars
    I just finished making this AMAZING SALAD! I want to tell everyone about how good this is! I had this once at a church dinner n loved it..I just now got around to making it..Only thing I think I did wrong was I tried roasting the chickpeas. N I think I roasted them too long. So next time not so long..although they r bc amazing as a snack. I had never heard of roasting them.what a great nighttime snack..I cant eat popcorn..So lookout! Thank you so much for sharing..I’m trying to diet n cant do much lettuce due to crohns disease. This salad I can do! Thank you n Thank you again..Have a Blessed day!

  12. Just a couple of questions:

    1.) can this be frozen once you’ve made it up to last longer?

    2.) could you substitute rice instead of couscous?

    1. Hi Charley,

      I’ve never tried freezing this salad before, and honestly, I’ve never had much success freezing veggies and couscous, so I don’t know how well it would defrost and taste etc. And yes you can use rice instead of couscous! Thanks for your comment! I hope you enjoy!

  13. I’m ready to try this, but i was wondering if there were any salad dressings that you can purchase that would work well with this without completely altering the flavor or make it extremely unhealthy (considering it probably will stay good for longer). I’m alone and don’t want too much waste since it’ll likely just be lunches.

    1. Hi Evanna, I wish I had a great recommendation for you but I don’t know a store bought dressing similar enough to this homemade one. Wish I could be of more help!

    2. Kraft’s Greek Vinaigrette is a good substitute if you are desperate for one, it was my go-to in college because you can find it in just about any grocery store. I can’t speak to the health level of this salad dressing but it’s a worthy shortcut.

      I am all for throwing hummus, lemon juice and olive oil with oregano instead of that dressing though.

  14. 5 stars
    I am absolutely in love with this recipe! Since I am a college student, I love how cheap, fast, and easy this is to make–not to mention delicious! What is the size of each serving? I just want to be able to portion it out correctly.

  15. I made this and used it as a meal prep side for a week and didn’t change a thing other than only using a smaller amount of couscous. It was fantastic!

  16. 5 stars
    Just made this for my family and they loved it! Also, it definitely makes a lot of food so it will last us the whole week. Thanks!

    1. 4-7 days depending on how fresh ingredients are and how they are stored (airtight container, good temps, etc) Enjoy!

    1. Absolutely! It’ll sub in nicely! You might want to make up a bit more as it is smaller than the couscous! Hope you enjoy! 🙂

  17. 5 stars
    Absolutely delicious!! Simple and veggie packed. Made this as my easy grab and go lunches for the week during the summer to beat the heat. I plan on using this as a meal plan in the fall when I go back to teaching. Thanks!

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