Spring Roll Salad Jars (Meal Prep)

5

Author: Sarah Cobacho

Hand holding a glass jar filled with layered peanut vermicelli salad, with more jars in the background

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.

Bowl of peanut vermicelli salad mixed with tofu, edamame, cabbage, carrots, cucumbers, mint, and peanuts, with two gold forks

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

Frozen shelled edamame, fresh mint, purple cabbage, cucumbers, scallions, roasted peanuts, and carrots on a white surface
MAIN SALAD INGREDIENTS
Peanut dressing ingredients including ginger, lime juice, peanut butter, hot sauce, tamari, rice vinegar, sesame oil, and light coconut milk on a white surface
PEANUT SAUCE INGREDIENTS
Block of extra-firm tofu with small bowls of tamari and maple syrup on a white surface
TOFU AND MARINADE INGREDIENTS
  • 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.

Creamy blended peanut ginger lime dressing in a small blender cup

Soak rice vermicelli in boiling water until just tender, then rinse under cold water and toss with a little sesame oil to prevent sticking.

Dry rice vermicelli noodles in a glass bowl with a small dish of sesame oil beside it
Cooked and cooled rice vermicelli noodles in a clear glass bowl

Bake tofu at 400 °F (200 °C) for about 20 minutes after tossing with tamari and maple; cool completely before layering.

Marinated tofu cubes spread on a parchment-lined tray before baking
Golden baked tofu cubes on a parchment-lined tray fresh from the oven

Prep your veg: massage a little lime into shredded cabbage to soften.

Shredded purple cabbage in a glass bowl with a halved lime on the side
Shredded purple cabbage for peanut vermicelli salad jars in a clear glass bowl on a white surface

Julienne carrots; dice cucumber (scoop out the watery core); slice scallions; chop mint.

Julienned carrots on a plate with a julienne peeler for peanut vermicelli salad jars
Diced cucumber with scooped cores set aside for peanut vermicelli salad jars
Finely sliced scallions on a white plate for peanut vermicelli salad jars
Chopped fresh mint on a plate for peanut vermicelli salad jars

Layer into jars: dressing → noodles → edamame → tofu → cabbage → carrots → cucumber & scallions → mint → peanuts. Chill promptly.

Prepared salad components including chopped mint, edamame, cucumbers, shredded carrots, cabbage, scallions, peanuts, baked tofu, noodles, and peanut dressing arranged on plates and bowls
ALL SPRING ROLL SALAD JAR INGREDIENTS PREPARED

When ready to eat, tip into a bowl, toss well, and enjoy. View recipe card below for detailed instructions.

Close-up of a layered peanut vermicelli salad jar with noodles, tofu, edamame, cabbage, carrots, mint, scallions, and peanuts

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.
Overhead view of peanut vermicelli salad in a pink bowl with tofu, cabbage, carrots, cucumbers, edamame, and mint

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.
Hand holding a glass jar filled with layered peanut vermicelli salad, with more jars in the background

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.

PRINT RECIPE PIN

SHARE RECIPE
Prep Time : 20 minutes
Cook Time : 20 minutes
Cooling (for meal prep) : 30 minutes
Total Time : 1 hour 10 minutes

Equipment

  • Parchment paper
  • large heat-safe bowl
  • Small Blender
  • quart jars (1 L)
Servings 4

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: 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.

Video

Per Serving/Portion

Calories 571 kcalCarbohydrates 60 gProtein 35 gFat 25 gSodium 606 mgFiber 11 gVitamin A 339 IUVitamin C 37 mgCalcium 573 mgIron 8 mg
5 from 1 vote

Leave a Comment

Your email address will not be published. Required fields are marked *

Recipe Rating




One Comment

  1. You’re going to love these Spring Roll Salad Jars! Make sure to rate it 5 stars and leave a comment if you enjoyed it!5 stars