Spice Up Your Meal Prep With This Southwestern Salad Recipe

Spice Up Your Meal Prep With This Southwestern Salad Recipe

Salads can get repetitive and boring, especially if you make the same ones in bulk for your meal prep. Add some variety to your salad repertoire with this Southwestern salad!

Packed with tomatoes, corn, beans, rice, onions, bell peppers, and a couple handfuls of greens, there’s no shortage of flavor in this salad. Better yet, it comes together in a matter of minutes! No longer will you have to choose between being full and having a healthy meal. This salad will keep your stomach satisfied in one big bowl.

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When you’re trying to eat clean, there’s something so enjoyable about a salad with fresh flavors that actually fills you up. That’s what you’ll find in this recipe, which is even vegan! The protein from the brown rice, beans, and all those vegetables will keep you alert for whatever the day holds post-lunch and pre-dinner.

Plus, this salad can become a total fridge dump on meal prep day. Substitute the traditional southwestern ingredients you might not have on hand with whatever veggies are in your produce drawer.

And let’s not forget to mention all the flavor going on. The dressing comes together with fresh lime juice and olive oil to add a citrusy flavor to the natural sweetness of all those vegetables. For an added kick add a few dashes of hot sauce to give it a spicy southwestern feel.

And yes, meal prepping is a great way to keep your mind focused on your nutrition goals, but it’s also a great way to ease up on buying lunch every day. Eating out adds an extra element of difficulty when trying to stick to a nutrition plan, as there’s little room to know what is actually on your plate. Take the guesswork out of your meals, while saving future time and money, by meal prepping a few of these salads in advance for an easy grab and go lunch option!

Scroll down for the full vegan Southwestern salad recipe. For more recipes to get you started meal prepping, or to revamp the menu you already have, check out Openfit’s different meal preps for recipes and inspo.


southwestern salad

southwestern salad
5 from 1 vote

Southwestern Salad

Course Salad
Cuisine American
Keyword southwestern salad
Prep Time 10 minutes
Total Time 10 minutes
Calories 282 kcal


  • ¼ cup frozen corn kernels
  • ¼ red onion
  • ½ cup cherry tomatoes
  • ½ bell pepper
  • 1 green onion
  • 1 Tbsp. fresh cilantro
  • cup black beans
  • cup cooked brown rice
  • 1 tsp. olive oil
  • ½ medium lime
  • 1 dash hot pepper sauce (like Tabasco)
  • 2 cups arugula


  1. Thaw corn; place in medium mixing bowl

  2. Chop red onion, bell pepper, and cilantro, halve cherry tomatoes, and slice green onion; add to bowl.

  3. Add beans, rice, olive oil, juice from lime, and hot pepper sauce to bowl; toss to combine.

  4. Serve corn mixture on top of arugula, or store refrigerated in a tightly sealed container for up to four days.

Recipe Notes

The Nutrition Facts box below provides estimated nutritional information for this recipe.

Nutrition Facts
Southwestern Salad
Amount Per Serving (1 serving)
Calories 282 Calories from Fat 54
% Daily Value*
Fat 6g9%
Saturated Fat 1g6%
Cholesterol 1mg0%
Sodium 29mg1%
Carbohydrates 50g17%
Fiber 11g46%
Sugar 6g7%
Protein 11g22%
* Percent Daily Values are based on a 2000 calorie diet.

Photography by Anguel Dimov, AB Creative


southwestern salad pin image