I’m so excited to share these spring roll salad jars with creamy peanut dressing with you! They pack bright crunch, cozy noodles, and a tangy peanut-ginger kick, basically a fresh spring roll layered into a grab-and-go lunch. Each serving lands around 35 g of protein from tofu, edamame, and peanuts, with vibrant veggies for color and antioxidants. They’re easy to meal prep, gluten-free, packed with antioxidants, stay fresh up to 4 days, and make busy weeks feel lighter and more delicious.
Why I love this recipe (as a nutritionist)
- High-protein & satisfying: around 35 g protein per serving from tofu, edamame, and peanuts.
- Iron-rich: about 8 mg iron per serve to support daily needs.
- Colorful fiber: a mix of veggies and noodles for ~11 g fiber, lots of antioxidants and great texture.
- Allergy-friendly: naturally gluten-free and dairy-free (use certified gluten-free tamari).
- Built for meal prep: smart layering keeps jars fresh up to 4 days, making it so much easier to stick to your health goals, and saving you so much time.
Ingredient notes
- Tofu: extra-firm bakes into golden, savory cubes; tamari + maple adds a gently sweet glaze.
- Edamame: quick protein and fiber; most frozen edamame are pre-cooked, just thaw or briefly blanch. Edamame contain 18 g pf protein per cup, they are my favorite quick protein source!
- Rice vermicelli: choose soak-only noodles for speed. You can use either white or brown rice 5-minute vermicelli noodles. I compared a few brands, and most of the brown rice noodles I found were only about 30% brown rice, which doesn’t make much difference nutrition-wise. White noodles are usually cheaper and definitely easier to find, so just go with whichever you prefer and have available.
- Crunchy veg: carrots, red cabbage, cucumber, and scallions add color, antioxidants, and snap; mint keeps it bright.
- Peanut-ginger dressing: peanut butter, ginger, tamari, rice vinegar, lime, and a touch of hot sauce for gentle heat.
- Coconut milk note: Regular and light coconut milk are often the same price, but light coconut milk is just regular coconut milk diluted with water (usually 30% to 50% depending on the brand). To save money, buy regular coconut milk and dilute it yourself with water. Store any leftover coconut milk in a jar in the fridge for up to 5 days, or freeze it in an ice cube tray for up to 3 months. The cubes are perfect for adding to soups or curries.
How to make spring roll salad jars (summary)
Blend the dressing until silky and set aside.
Soak rice vermicelli in boiling water until just tender, then rinse under cold water and toss with a little sesame oil to prevent sticking.
Bake tofu at 400 °F (200 °C) for about 20 minutes after tossing with tamari and maple; cool completely before layering.
Prep your veg: massage a little lime into shredded cabbage to soften.
Julienne carrots; dice cucumber (scoop out the watery core); slice scallions; chop mint.
Layer into jars: dressing → noodles → edamame → tofu → cabbage → carrots → cucumber & scallions → mint → peanuts. Chill promptly.
When ready to eat, tip into a bowl, toss well, and enjoy. View recipe card below for detailed instructions.
Variations and tips
- Veggie swaps: add baby spinach or cilantro.
- Fruity twists: fold in mango or avocado just before serving.
- Spice level: adjust hot sauce; thin dressing with 1–2 tsp water for a lighter pour.
- How to keep your meal prep fresh for 4 days:
- Make sure your veggies and herbs are completely dry before chopping. If they go in damp, they’ll spoil much quicker.
- Always let cooked foods cool completely before adding them in. For example, if you pop the tofu in while it’s still hot, it will make the fresh veggies go off faster. (Just don’t leave it sitting out too long, we don’t want bacteria growing.)
- Use a snug container. If it’s too big, the extra air inside will make your food spoil quicker.
- Pop your jars in the fridge straight away.
- Follow the layering order: sauce at the bottom, then grains or beans, followed by veggies, and finish with the delicate herbs on top.
- If you like this recipe, you’ll also love our Healthy Instant Noodles (meal prep), or Turmeric Quinoa Edamame Meal Prep.
Why you’ll love these spring roll salad jars TLDR
- High-protein
- Gluten-free
- Meal-prep friendly
- Crunchy-creamy
- Fresh flavors
FAQ
- Is this gluten-free? Yes—use rice vermicelli and tamari (gluten-free certified if needed).
- How long do the jars keep? Up to 4 days when layered with dressing on the bottom and herbs/peanuts on top.
- Can I make it nut-free? Swap peanut butter for tahini or sunflower seed butter and use toasted seeds instead of peanuts.
Spring Roll Salad Jars (Meal Prep)
Crunchy peanut vermicelli salad jars with tofu, edamame, fresh veggies, and a creamy ginger–lime peanut dressing. Perfect for meal prep; stays fresh up to 4 days when layered properly. High protein, high fiber, and super fresh.
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Equipment
- Parchment paper
- large heat-safe bowl
- Small Blender
- quart jars (1 L)
Ingredients
Tofu
- 16 oz (450 g) extra-firm tofu - chopped into small cubes
- ½ tbsp (7 ml) reduced-sodium tamari
- 1 tbsp (15 ml) maple syrup
Salad
- 4 oz (115 g) rice vermicelli noodles - dry
- 1 tsp (5 ml) sesame oil
- 1.5 cups (280 g) frozen shelled edamame - thawed
- 2 medium carrots - julienned or shredded
- ¼ small red cabbage head - shredded
- ½ tbsp (7 ml) lime juice
- 2 small cucumbers - finely diced; see notes
- 4 scallions - finely sliced
- 1 cup (30 g) fresh mint - roughly chopped
- 3 tbsp (30 g) roasted peanuts - roughly chopped
Sauce
- ¼ cup (65 g) peanut butter
- 1 oz (30 g) raw ginger root - chopped
- 1 tbsp (15 ml) hot sauce - I use sriracha
- ½ cup (120 ml) light coconut milk - see notes
- 2 tbsp (30 ml) reduced-sodium tamari
- 1 tbsp (15 ml) rice vinegar
- 1 tbsp (15 ml) maple syrup
- 1 tbsp (15 ml) lime juice
Instructions
- Prepare the tofu: Preheat the oven to 400°F (200°C). Line a baking tray with baking paper. Combine the tofu with tamari and maple syrup. Bake on the middle rack for 20 minutes. If meal prepping, let it cool completely before adding to the jars.
- Prepare the vegetables: Wash and dry your vegetables and herbs thoroughly before chopping. If they are still wet when added to the containers, they won’t stay fresh as long. Add the cabbage to a large bowl with 1/2 tbsp lime juice and massage with your hands for a couple of minutes to soften.
- Prepare the noodles: Add the noodles to a large heat-safe bowl, cover with boiling water, and cook for 1 minute less than the packet suggests. Drain and rinse under cold water until fully cooled. Drain thoroughly and squeeze out as much water as possible. Return to the bowl, stir in sesame oil, and set aside.
- Prepare the dressing: In a small blender, combine peanut butter, ginger, hot sauce, coconut milk, tamari, rice vinegar, maple syrup, and lime juice. Blend until smooth.
- Assemble: Prepare 4 × 1 L jars. Layer in this order to keep the ingredients fresh: dressing, noodles, edamame, tofu, cabbage, carrots, cucumber, scallions, mint, and peanuts. Stored properly, they will last up to 4 days in the fridge. When ready to eat, tip into a bowl or plate, mix well, and enjoy.
Notes
Oil-free option:Â skip the sesame oil.
Edamame: Most frozen edamame are pre-cooked and ready to thaw and eat. If you haven’t thawed them earlier in the day, cover them in boiling water for a few minutes and drain.
Cucumber: If you’ll eat the salad within 2 days, just dice the cucumbers. For storage up to 4 days, scoop out the seeded core with a spoon before dicing. This helps prevent sogginess. Save the core for a smoothie or mix with lemon juice and mint to make spa water at home!
Coconut milk (regular vs light): Regular and light coconut milk are often the same price, but light coconut milk is just regular coconut milk diluted with water (usually 30–50% depending on the brand). To save money, buy regular coconut milk and dilute it yourself with water. Store leftover coconut milk in a jar in the fridge for up to 5 days, or freeze it in an ice cube tray for up to 3 months. The cubes are perfect for adding to soups or curries.
