18 Cold Rice Salad Recipes for Meal Prep

Cold rice salad is one of those meal prep ideas that makes life feel a little easier. It is simple to put together, easy to store in the fridge, and flexible enough to work for lunch, dinner, or a quick side during the week. When you need something you can make ahead without much stress, rice salad is a really solid option. It holds up well, works with all kinds of vegetables and proteins, and can be changed based on what you already have at home.

I like cold rice salads because they do not feel boring when they are done well. You can make them fresh and herby, creamy and filling, bright with lemon, or bold with beans, crunchy vegetables, and a good dressing. They are also a smart way to use leftover rice and turn it into something that feels planned instead of random.

This list gives you 18 cold rice salad recipes for meal prep that are easy to make and easy to keep on hand. Some are light and fresh, while others are a little more hearty and filling. No matter what kind of flavors you like, there should be something here that makes weekday meals easier.

1. Mediterranean Rice Salad

This is a great meal prep salad because it stays fresh and flavorful in the fridge. The vegetables keep it crisp, and the olive oil and lemon dressing make the rice taste light and bright.

Recipe Metadata:

• Time to Make: 20 minutes
• Servings: 4

Ingredients:

1. 3 cups cooked rice, cooled
2. 1 cucumber, chopped
3. 1 cup cherry tomatoes, halved
4. 1/4 red onion, diced
5. 1/2 cup kalamata olives
6. 1/4 cup chopped parsley
7. 3 tablespoons olive oil
8. 2 tablespoons lemon juice
9. Salt
10. Black pepper

Recipe Steps:

1. Add the cooled rice, cucumber, tomatoes, red onion, olives, and parsley to a large bowl.
2. In a small bowl, whisk together olive oil, lemon juice, salt, and black pepper.
3. Pour the dressing over the rice mixture.
4. Toss until everything is evenly coated.
5. Divide into meal prep containers if desired.
6. Chill until ready to eat.

2. Southwest Black Bean Rice Salad

This salad is hearty enough for lunch and easy enough for busy weekdays. The beans and corn make it filling, while the lime keeps everything tasting fresh.

Recipe Metadata:

• Time to Make: 20 minutes
• Servings: 4

Ingredients:

1. 3 cups cooked rice, cooled
2. 1 can black beans, drained and rinsed
3. 1 cup corn
4. 1 red bell pepper, diced
5. 1 avocado, diced
6. 1/4 cup chopped cilantro
7. 3 tablespoons olive oil
8. 2 tablespoons lime juice
9. Salt
10. Black pepper

Recipe Steps:

1. Add rice, black beans, corn, bell pepper, avocado, and cilantro to a large bowl.
2. Whisk olive oil, lime juice, salt, and black pepper in a small bowl.
3. Pour over the salad and toss gently.
4. Divide into containers.
5. Chill until ready to serve.
6. Stir lightly before eating.

3. Greek Rice Salad

This is a simple rice salad that tastes even better after it sits for a bit. The feta and olives add plenty of flavor, so it feels more exciting than plain rice and vegetables.

Recipe Metadata:

• Time to Make: 20 minutes
• Servings: 4

Ingredients:

1. 3 cups cooked rice, cooled
2. 1 cucumber, chopped
3. 1 cup cherry tomatoes, halved
4. 1/4 red onion, diced
5. 1/2 cup olives
6. 1/2 cup crumbled feta
7. 3 tablespoons olive oil
8. 2 tablespoons lemon juice
9. 1/2 teaspoon dried oregano
10. Salt
11. Black pepper

Recipe Steps:

1. Add rice, cucumber, tomatoes, red onion, olives, and feta to a large bowl.
2. Whisk together olive oil, lemon juice, oregano, salt, and black pepper.
3. Pour the dressing over the rice mixture.
4. Toss gently until combined.
5. Portion into containers if meal prepping.
6. Chill until ready to serve.

4. Tuna Rice Salad

This one is really practical for meal prep because it is filling and easy to make with pantry ingredients. It has a soft, simple texture that works well for lunch all week.

Recipe Metadata:

• Time to Make: 15 minutes
• Servings: 4

Ingredients:

1. 3 cups cooked rice, cooled
2. 2 cans tuna, drained
3. 1 cup peas
4. 2 celery stalks, diced
5. 1/4 red onion, diced
6. 3 tablespoons mayonnaise
7. 1 tablespoon lemon juice
8. Salt
9. Black pepper

Recipe Steps:

1. Add rice, tuna, peas, celery, and red onion to a large bowl.
2. In a small bowl, mix mayonnaise, lemon juice, salt, and black pepper.
3. Stir the dressing into the rice mixture.
4. Toss until well combined.
5. Divide into containers.
6. Chill until ready to eat.

5. Lemon Herb Chicken Rice Salad

This salad feels fresh and filling without being too heavy. The lemon and herbs help the rice stay lively, which makes it great for meal prep lunches.

Recipe Metadata:

• Time to Make: 20 minutes
• Servings: 4

Ingredients:

1. 3 cups cooked rice, cooled
2. 2 cups cooked chicken, chopped
3. 1 cucumber, chopped
4. 2 celery stalks, diced
5. 1/4 cup chopped parsley
6. 3 tablespoons olive oil
7. 2 tablespoons lemon juice
8. Salt
9. Black pepper

Recipe Steps:

1. Add rice, chicken, cucumber, celery, and parsley to a large bowl.
2. Whisk together olive oil, lemon juice, salt, and black pepper.
3. Pour over the salad and toss until everything is coated.
4. Divide into meal prep containers.
5. Chill until ready to serve.
6. Stir before eating if needed.

6. Curried Rice Salad

This salad has a little more warmth in flavor without being spicy. The curry powder gives it a nice twist, and the raisins add a small bit of sweetness that works really well.

Recipe Metadata:

• Time to Make: 20 minutes
• Servings: 4

Ingredients:

1. 3 cups cooked rice, cooled
2. 2 celery stalks, diced
3. 2 green onions, sliced
4. 1 cup peas
5. 1/3 cup raisins
6. 3 tablespoons mayonnaise
7. 1 teaspoon curry powder
8. 1 tablespoon lemon juice
9. Salt
10. Black pepper

Recipe Steps:

1. Add rice, celery, green onions, peas, and raisins to a bowl.
2. In a small bowl, mix mayonnaise, curry powder, lemon juice, salt, and black pepper.
3. Stir the dressing into the rice mixture.
4. Toss until evenly coated.
5. Divide into containers.
6. Chill until ready to eat.

7. Rice and Chickpea Salad

This is a good choice when you want a meat-free rice salad that still fills you up. The chickpeas make it hearty, and the dressing keeps it simple and fresh.

Recipe Metadata:

• Time to Make: 15 minutes
• Servings: 4

Ingredients:

1. 3 cups cooked rice, cooled
2. 1 can chickpeas, drained and rinsed
3. 1 cucumber, chopped
4. 1 cup cherry tomatoes, halved
5. 1/4 cup chopped parsley
6. 3 tablespoons olive oil
7. 2 tablespoons lemon juice
8. Salt
9. Black pepper

Recipe Steps:

1. Place rice, chickpeas, cucumber, tomatoes, and parsley in a large bowl.
2. Whisk olive oil, lemon juice, salt, and black pepper in a small bowl.
3. Pour over the rice mixture.
4. Toss until combined.
5. Portion into containers.
6. Chill until ready to serve.

8. Italian Rice Salad

This one feels a little more like a deli-style lunch, which makes it nice for meal prep. It is simple, flavorful, and easy to grab from the fridge.

Recipe Metadata:

• Time to Make: 15 minutes
• Servings: 4

Ingredients:

1. 3 cups cooked rice, cooled
2. 1 cup salami, chopped
3. 1 cup mozzarella cubes
4. 1 cup cherry tomatoes, halved
5. 1/2 cup olives
6. 1/3 cup Italian dressing
7. Black pepper

Recipe Steps:

1. Add rice, salami, mozzarella, tomatoes, and olives to a bowl.
2. Pour the Italian dressing over the top.
3. Add black pepper.
4. Toss until evenly mixed.
5. Divide into containers.
6. Chill until ready to eat.

9. Mexican Rice Salad

This is a colorful salad that works well for lunch or as a side. The black beans and corn make it filling, while the lime keeps it tasting bright.

Recipe Metadata:

• Time to Make: 20 minutes
• Servings: 4

Ingredients:

1. 3 cups cooked rice, cooled
2. 1 can black beans, drained and rinsed
3. 1 cup corn
4. 1 cup diced tomatoes
5. 1 avocado, diced
6. 1/4 cup chopped cilantro
7. 3 tablespoons olive oil
8. 2 tablespoons lime juice
9. Salt
10. Black pepper

Recipe Steps:

1. Add rice, black beans, corn, tomatoes, avocado, and cilantro to a bowl.
2. Whisk olive oil, lime juice, salt, and black pepper in a small bowl.
3. Pour over the salad.
4. Toss gently so the avocado stays in shape.
5. Divide into containers.
6. Chill until ready to serve.

10. Brown Rice Veggie Salad

This salad is simple, wholesome, and easy to build into a routine lunch. Brown rice gives it a little more chew, which helps it feel extra satisfying.

Recipe Metadata:

• Time to Make: 15 minutes
• Servings: 4

Ingredients:

1. 3 cups cooked brown rice, cooled
2. 1 cup shredded carrots
3. 1 cucumber, chopped
4. 1 cup cherry tomatoes, halved
5. 3 tablespoons olive oil
6. 1 tablespoon red wine vinegar
7. Salt
8. Black pepper

Recipe Steps:

1. Add brown rice, carrots, cucumber, and tomatoes to a large bowl.
2. Whisk olive oil, vinegar, salt, and black pepper together.
3. Pour the dressing over the rice mixture.
4. Toss until well combined.
5. Divide into meal prep containers.
6. Chill until ready to eat.

11. Rice Salad with Turkey and Cranberries

This salad is a nice way to use leftover turkey in a lunch that feels a little different. The cranberries add a little sweetness that works well with the rice and celery.

Recipe Metadata:

• Time to Make: 15 minutes
• Servings: 4

Ingredients:

1. 3 cups cooked rice, cooled
2. 2 cups cooked turkey, chopped
3. 1/3 cup dried cranberries
4. 2 celery stalks, diced
5. 2 green onions, sliced
6. 3 tablespoons mayonnaise
7. 1 tablespoon lemon juice
8. Salt
9. Black pepper

Recipe Steps:

1. Add rice, turkey, cranberries, celery, and green onions to a bowl.
2. In a small bowl, mix mayonnaise, lemon juice, salt, and black pepper.
3. Stir the dressing into the rice mixture.
4. Toss until evenly coated.
5. Divide into containers.
6. Chill until ready to eat.

12. Rice Salad with Feta and Herbs

This is a fresh, simple salad that works especially well for warm-weather lunches. The feta adds a salty bite that helps the rice feel more flavorful.

Recipe Metadata:

• Time to Make: 15 minutes
• Servings: 4

Ingredients:

1. 3 cups cooked rice, cooled
2. 1/2 cup crumbled feta
3. 1 cucumber, chopped
4. 2 tablespoons chopped parsley
5. 1 tablespoon chopped dill
6. 3 tablespoons olive oil
7. 2 tablespoons lemon juice
8. Salt
9. Black pepper

Recipe Steps:

1. Place rice, feta, cucumber, parsley, and dill in a large bowl.
2. Whisk olive oil, lemon juice, salt, and black pepper together.
3. Pour over the rice mixture.
4. Toss gently until combined.
5. Divide into containers if meal prepping.
6. Chill until ready to serve.

13. Curried Chicken Rice Salad

This salad is a little more bold in flavor but still very easy to make. The curry and raisins give it a nice change from more basic rice salads.

Recipe Metadata:

• Time to Make: 20 minutes
• Servings: 4

Ingredients:

1. 3 cups cooked rice, cooled
2. 2 cups cooked chicken, chopped
3. 2 celery stalks, diced
4. 1/3 cup raisins
5. 2 green onions, sliced
6. 3 tablespoons mayonnaise
7. 1 teaspoon curry powder
8. 1 tablespoon lemon juice
9. Salt
10. Black pepper

Recipe Steps:

1. Add rice, chicken, celery, raisins, and green onions to a bowl.
2. In a small bowl, mix mayonnaise, curry powder, lemon juice, salt, and black pepper.
3. Stir the dressing into the rice mixture.
4. Toss until well coated.
5. Divide into containers.
6. Chill until ready to eat.

14. Ranch Rice Salad

This is a simple, creamy rice salad that feels very familiar and easy to like. It is a good option when you want something mild and practical for meal prep.

Recipe Metadata:

• Time to Make: 15 minutes
• Servings: 4

Ingredients:

1. 3 cups cooked rice, cooled
2. 1 cup peas
3. 1 cup shredded carrots
4. 1 cup cheddar cubes
5. 2 green onions, sliced
6. 1/3 cup ranch dressing
7. Black pepper

Recipe Steps:

1. Add rice, peas, carrots, cheddar, and green onions to a bowl.
2. Stir in ranch dressing.
3. Add black pepper to taste.
4. Toss until well combined.
5. Divide into meal prep containers.
6. Chill until ready to serve.

15. Rice Salad with Ham and Peas

This salad is easy to make and feels a little more hearty thanks to the ham. It is a good way to turn leftover rice into an easy lunch for the week.

Recipe Metadata:

• Time to Make: 15 minutes
• Servings: 4

Ingredients:

1. 3 cups cooked rice, cooled
2. 1 1/2 cups diced ham
3. 1 cup peas
4. 2 celery stalks, diced
5. 3 tablespoons mayonnaise
6. 1 tablespoon mustard
7. Salt
8. Black pepper

Recipe Steps:

1. Add rice, ham, peas, and celery to a bowl.
2. In a small bowl, mix mayonnaise, mustard, salt, and black pepper.
3. Stir the dressing into the rice mixture.
4. Toss until coated.
5. Divide into containers.
6. Chill until ready to eat.

16. Asian Rice Salad

This salad is light, colorful, and easy to keep in the fridge for lunches. The sesame soy dressing gives the rice a lot of flavor without needing many ingredients.

Recipe Metadata:

• Time to Make: 20 minutes
• Servings: 4

Ingredients:

1. 3 cups cooked rice, cooled
2. 1 cup shredded carrots
3. 1 cucumber, chopped
4. 2 green onions, sliced
5. 1 cup shelled edamame
6. 3 tablespoons soy sauce
7. 2 tablespoons sesame oil
8. 1 tablespoon rice vinegar
9. 1 teaspoon honey or maple syrup

Recipe Steps:

1. Add rice, carrots, cucumber, green onions, and edamame to a bowl.
2. Whisk soy sauce, sesame oil, rice vinegar, and honey or maple syrup in a small bowl.
3. Pour the dressing over the rice mixture.
4. Toss until everything is coated.
5. Divide into containers.
6. Chill until ready to serve.

17. Rice Salad with Roasted Vegetables

This salad is a good way to use leftover roasted vegetables in a practical meal prep lunch. The vegetables add a little more flavor and make the rice feel less plain.

Recipe Metadata:

• Time to Make: 30 minutes
• Servings: 4

Ingredients:

1. 3 cups cooked rice, cooled
2. 2 cups roasted vegetables
3. 3 tablespoons olive oil
4. 1 tablespoon lemon juice
5. 1 teaspoon dried herbs
6. Salt
7. Black pepper

Recipe Steps:

1. Add the cooled rice and roasted vegetables to a bowl.
2. In a small bowl, whisk olive oil, lemon juice, dried herbs, salt, and black pepper.
3. Pour over the rice mixture.
4. Toss until combined.
5. Divide into containers.
6. Chill until ready to eat.

18. Simple Picnic Rice Salad

This is a very simple rice salad that works well for meal prep or as a side dish. It keeps well in the fridge and is easy to pack for lunches too.

Recipe Metadata:

• Time to Make: 15 minutes
• Servings: 4

Ingredients:

1. 3 cups cooked rice, cooled
2. 1 cup peas
3. 1/2 red bell pepper, diced
4. 2 celery stalks, diced
5. 3 tablespoons olive oil
6. 1 tablespoon vinegar
7. Salt
8. Black pepper

Recipe Steps:

1. Add rice, peas, bell pepper, and celery to a bowl.
2. Whisk olive oil, vinegar, salt, and black pepper in a small bowl.
3. Pour over the salad.
4. Toss until well mixed.
5. Divide into containers if meal prepping.
6. Chill until ready to serve.