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“Made almost as written, didn’t have rocket but used head lettuce- delicious!!”
I’ve been seeing dill pickle everything lately, and I had to jump on the trend (in a nourishing way)! This Dill Pickle Meal Prep Salad is packed with protein (32 g per serving), fiber, and iron, making it an ideal meal prep option. The dressing is ultra-creamy and tangy, made with pickles, yogurt, and fresh dill, while roasted beetroot, pumpkin, and lentils bring a hearty, slightly sweet nourishing base. And don’t skip the candied crunchy cashews, they are so easy to make and really elevate the salad! It’s gluten-free, and packed with whole-food ingredients that will keep you full and energized. If you love a creamy, crunchy, and flavor-packed salad, this one’s for you!
Why I Love This Recipe (As a Nutritionist)
- High-Protein: This salad packs 32 g of protein per serving, making it an excellent option for staying full and energized.
- Iron-Rich: With 10 mg of iron per serving, it supports red blood cell production and overall energy levels.
- High-Fiber: Each serving contains 17 g of fiber, great for digestion and gut health.
- Delicious and full of texture: A meal prep you will actually look forward to eat!
- Perfect for Meal Prep: This salad stays fresh in the fridge, making it a great grab-and-go meal for busy days.
Ingredient Notes
- Beetroot: Naturally sweet and packed with antioxidants, beetroot adds vibrant color and helps support heart health.
- Pumpkin: A great source of beta-carotene and fiber, pumpkin adds a delicious sweetness and creamy texture when roasted.
- Cashews: These nuts add a crunchy, caramelized texture when candied and are a good source of healthy fats and magnesium.
- Dill Pickles: The star ingredient of the dressing, pickles add a tangy, salty punch that enhances the overall flavor.
- Hemp Seeds: A great plant-based protein source, rich in omega-3 fatty acids to support brain health.
How to make this recipe (summary)
Preheat your oven to 200C (400F). Roast the beetroot and pumpkin with olive oil on a baking tray for 30 minutes. Let them cool before adding them to meal prep containers.
Prepare the candied cashews by tossing them with maple syrup and chili powder, then baking for 10 minutes.
Blend the dressing ingredients—yogurt, pickles, pickle juice, dill, garlic, sea salt, hemp seeds, and mustard—until smooth.
Assemble the salad by layering the dressing, lentils, quinoa, roasted vegetables, arugula, and candied cashews. View recipe card below for detailed instructions.
Variations and Tips
- Swap the beans: Use chickpeas or butter beans instead of lentils.
- Spice it up: Increase the chili powder in the cashews for a stronger kick.
- Meal prep friendly: Make sure to use a fitted container and follow up the order of ingredients so the salad keeps at its best!
- Swap the greens: Use spinach, kale, or mixed greens instead of arugula.
Why You’ll Love This Dill Pickle Salad Dressing
- High-protein
- Iron-rich
- Creamy
- Tangy
- Meal prep friendly
- & So delicious!
Dill Pickle Salad Dressing (Meal Prep)
Equipment
- Ramekin
Ingredients
Salad Base
- 17 ½ oz (500 g) beets - peeled and chopped into small cubes
- 10 ½ oz (300 g) pumpkin - peeled and chopped into small cubes
- 1 tbsp (5 ml) olive oil
- 2 ¼ cups (445 g) cooked lentils
- 1 cup (185 g) cooked quinoa
- 3 cups (60 g) arugula
Candied Cashews
- 3 tbsp (25 g) raw cashews
- 1 tbsp (15 ml) maple syrup
- ¼ tsp (0.7 g) chili powder
Dill Pickle Dressing
- 1 cup (260 g) dairy-free yogurt - soy yogurt used
- ⅓ cup (70 g) pickles
- 1 tbsp (15 ml) pickle juice
- ½ cup (5 g) fresh dill
- 1 clove garlic - peeled
- ¼ tsp (1.5 g) sea salt flakes
- 3 tbsp (30 g) hemp seeds
- 1 tbsp (10 g) whole-grain mustard
Instructions
- Preheat the oven to 200C (400F).
- Prepare the vegetables: On a large baking tray lined with baking paper, add the beetroot, pumpkin, and olive oil. Toss to coat the vegetables evenly, then bake on the middle rack of the oven for 30 minutes. Allow the vegetables to cool before adding them to meal prep containers to prevent the greens from wilting.
- Prepare the candied cashews: In a small oven-safe ramekin lined with baking paper, add the cashews, maple syrup, and chili powder. Bake on the lower rack of the oven for 10 minutes. Allow to cool, then roughly chop the cashews.
- Prepare the dressing: In a blender, combine the yogurt, pickles, pickle juice, dill, garlic, sea salt flakes, hemp seeds, and mustard. Blend until perfectly smooth.
- Divide the dressing between three bowls, followed by the lentils, quinoa, baked vegetables, arugula, and candied cashews. Enjoy!
Notes
Video
Per Serving/Portion
FAQ
How long does this salad last in the fridge?
Can I make this nut-free?
What’s the best way to cook lentils?
Is this salad gluten-free?
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This recipe was delicious- such a great combination. Will definitely make again!,
I’m so happy to hear that! Thank you for sharing Helen 💚
Made almost as written, didn’t have rocket but used head lettuce- delicious!!
So happy to hear that Nicole 💚 lettuce would be delicious in this too!
Can I substitute something non-dairy for the yogurt? Silken tofu maybe?
Hi lovely, all my recipes are dairy-free, I use dairy-free yogurt, I think silken tofu could work, maybe with an extra squeeze of lemon!
Where do you get your meal prep bowls?
They are from Ikea, 600ml size 🙂
What is rocket?
It’s also called arugula in some places 🙂
What would you recommend as a replacement for the beets? Not a fan of that flavor but love the idea of dill! Would love to try it, thanks!
Any roasted vegetables that you like will be good here (carrots, sweet potatoes, asparagus, zucchini, bell pepper…), or you could just double the pumpkin! Hope you love it 💚
This was absolutely delicious, thank you!
So happy you enjoyed it lovely! Thank you 💚
You’re going to love this Dill Pickle Salad Dressing (Meal Prep) recipe! Make sure to rate it 5 stars and leave a comment if you enjoyed it!
Hi Sarah, thanks for all your delicious recipes 🙏🏻 I’m not sure if and where I can find Hemp seeds. Is there a substitute you recommend on?
You’re most welcome lovely, the hemp seeds are only added for nutrition (protein and omega 3’s) and skipping them won’t affect the taste of the recipe 🙂 alternatively a tbsp of sunflower seeds can be a good alternative for the sauce, hope you love it!