10 Grain Salads That Hold Up for Days (and Still Taste Great)

We’re often being told to eat more nutrient-dense whole grains, and one of the easiest—and tastiest—ways to do that is through grain salads packed with a kaleidoscope of textures, flavors, and colors that make them anything but boring. The following grain salad recipes feature a range of whole grains, including spelt, wheatberry, rye berry, wild rice, bulgur, barley, and farro, and they’re incredibly flexible, giving you the freedom to improvise with seasonal produce and whatever pantry ingredients you have on hand. With countless possibilities, you can enjoy grain salads year-round—and the best part is that they hold up well in the refrigerator for days. How’s that for healthy meal prep?

Love these recipes? With MyRecipes, your personal home for recipes, easily save and organize your favorites, plus thousands more, in one convenient place.

Whole-Grain Spelt Salad With Leeks and Marinated Mushrooms Recipe

Daniel Gritzer

Cooked mushrooms and leeks, quickly marinated in cider vinegar, provide pops of tartness that contrast nicely with the earthy, nutty chew of spelt and the cool crunch of cucumber. A dusting of mild, fragrant, fruity espelette pepper adds a burst of color and flavor.

Whole-Grain Spelt Salad With Leeks and Marinated Mushrooms Recipe
Wild Rice Salad With Mushrooms, Celery Root, and Pine Nuts Recipe

Vicky Wasik

The combination of wild rice, sautéed mushrooms, celery root, and pine nuts gives this grain salad a richly complex earthiness, while cooking the wild rice in stock imbues it with a deeper savory flavor.

Wild Rice Salad With Mushrooms, Celery Root, and Pine Nuts Recipe
Rye Berry and Carrot Salad

J. Kenji Lopez-Alt

This grain salad is all about balancing textures to get the most flavorful eating experience: carrots are cooked whole first, then sliced once tender; celery and onion are sliced thin rather than chopped; and toasted almonds add crunch to contrast with the chewiness of the cooked rye berry. A fragrant cilantro vinaigrette ties everything together with brightness and tang.

Rye Berry and Carrot Salad
Eetch (Armenian Bulgur, Tomato, and Herb Salad)

Andrew Janjigian

Think of eetch as the richer, heartier, more tomatoey cousin of tabbouleh—something far more substantial than a salad. Onion slow-cooked with Aleppo pepper, cumin, and garlic in olive oil combines with tomato paste–enriched bulgur wheat to form the foundation for the fresh chopped, drained tomatoes and mixture of green herbs. Serve the eetch with lettuce leaves or lavash for wrapping.

Eetch (Armenian Bulgur, Tomato, and Herb Salad)

Continue to 5 of 10 below
Miso-Charred Mushrooms and Black Rice Salad Recipe

Kerry Saretsky

Rich in color and antioxidants, black rice has a firm, chewy texture that’s made for grain salads. Here, it’s paired with edamame, cabbage, a sesame-soy dressing, and miso-charred Portobello mushrooms, an umami-packed counterpoint to the natural sweetness of the rice and vegetables.

Miso-Charred Mushrooms and Black Rice Salad Recipe
North African Tuna and Rice Salad

Jillian Atkinson

North African pantry staples such as harissa, preserved lemons, and olives turn leftover plain basmati rice into a salad loaded with contrasting textures and flavors, including meaty oil-packed tuna, crunchy vegetables, and a punchy vinaigrette.

North African Tuna and Rice Salad
French in a Flash: Olivey French Lentil and Barley Salad Recipe

Kerry Saretsky

While French food is often associated with rich, indulgent dishes, this salad of French puy lentils and barley—dressed with fresh thyme, lemon, and tapenade, and tossed with parsley and scallions—offers a lighter, brighter side of the cuisine. Served on its own or paired with roasted fish, it’s the epitome of healthy dining.

French in a Flash: Olivey French Lentil and Barley Salad Recipe
Wheatberry and Watercress Salad With Bacon Vinaigrette Recipe

Vicky Wasik

The robust earthiness and nuttiness of wheatberries are perfectly matched by the peppery kick of watercress, the pungency of red onion and scallions, and the subtle smokiness and acidity of the warm bacon dressing, which gently wilts the greens and enhances the aroma of the alliums. Bacon bits and shaved Parmesan add texture and savory depth.

Wheatberry and Watercress Salad With Bacon Vinaigrette Recipe

Continue to 9 of 10 below
Wild Rice Salad With Cranberries and Apples

Vicky Wasik

The best grain salads are studies in contrasting textures and flavors. Here, the earthy, nutty chewiness of wild rice and the crunch of butter-toasted pecans are balanced by the sweet-tartness of dried cranberries and pickled apples, which provide pops of color, fruitiness, and bright acidity.

Wild Rice Salad With Cranberries and Apples
Smitten Kitchen's Honey and Harissa Farro Salad

Deb Perelman

Honey, harissa, and farro are only half the story—or rather, the salad—here. The other half is made up of vibrant roasted carrots and parsnips, loaded with sweet, earthy, and savory flavors that complement the nuttiness of the farro. Honey tempers some of the harissa’s heat, while the creaminess of salty, tangy crumbled feta balances the sweetness of the honey.

Smitten Kitchen's Honey and Harissa Farro Salad

Explore more:

10 Grain Salads That Hold Up for Days (and Still Taste Great)

More Serious Eats Recipes