The Beet, Farro, & Goat Cheese Salad I Meal Prep on Sunday

When spring hits its stride and my fridge starts filling with radishes, herbs, and every shade of green, I crave meals that feel as fresh and vibrant as the season. Enter: this Beet, Farro & Goat Cheese Salad. It’s delicious and exactly what I want to eat on a warm May afternoon—whether I’m pulling it straight from the fridge for a healthy lunch or dressing it up as a side for dinner with friends.

This is what I like to call a “meal prep salad”—meaning it’s hearty enough to hold up for days in the fridge, with ingredients that actually taste better after marinating in the vinaigrette. Plus, it’s filled with nourishing ingredients and is one of those feel-good meal that leaves you satisfied and energized—not weighed down. And when your fridge is already stocked with a big bowl of it? Healthy and quick meals feel effortless. Let’s get into it.

Ingredients You’ll Need

• Roasted Beets – earthy and packed with antioxidants (beets also support liver detoxification)
• Roasted Red Onion – caramelized and naturally sweet
• Farro – nutty, chewy, and full of fiber and plant-based protein
• Fresh Radishes – for a crisp, peppery crunch
• Goat Cheese – a creamy contrast to the veggies, it’s lower in lactose and often easier to digest than cow’s milk cheese
• Arugula – peppery greens that add freshness and support digestion
• Basil or Mint – herbs make it feel bright and seasonal
• Toasted Walnuts – add crunch, heart-healthy omega-3s, and support brain health
• Balsamic Vinaigrette – ties everything together with just enough sweetness & acid

A Few Tips to Make This Delish

• Roast the veggies in advance. Roasting the beets and red onion is the only cooking required, and both can be done a few days ahead. Let them cool completely before adding to the salad so they don’t wilt the greens.
• Cook the farro like pasta. Boil it in salted water until tender, then drain and let cool. It holds up beautifully in the fridge for days without getting mushy.
• Let it marinate. If you’re prepping for later, toss everything (except the arugula and goat cheese) with the vinaigrette and let it sit in the fridge. The flavors deepen and become even more delicious.
• Add goat cheese just before serving. This keeps it from getting too soft or disappearing into the salad over time.

Ideas for Meal Prep

One of the best parts about this salad is how well it holds up throughout the week. On Sunday, I’ll roast the beets and onions, cook the farro, mix up the vinaigrette, and toast the walnuts. When I’m ready to eat, I toss it all together with arugula, herbs, radishes, and goat cheese. Drizzle with dressing and you’re done.

Suggested Swaps to Try

• Make it dairy-free. Swap goat cheese for a dairy-free alternative like almond-based feta or leave it out entirely—the salad’s still full of flavor.
• Change up the grain. Quinoa, brown rice, or barley would all work well if you don’t have farro.
• Use what you have. Swap arugula for baby spinach or kale, or toss in roasted sweet potatoes or carrots in place of beets.
• Add a protein. A jammy egg, grilled chicken, or crispy chickpeas turn it into a full meal.

So consider this your sign to roast some veggies, cook a grain, and mix up a big bowl of delicious all-week nourishment. Your weekday lunches just got a major upgrade! Let me know in the comments if you make this beet and farro salad—and tag me on Instagram so I can see yours.

Scroll on for the recipe, and head over here for lots more spring dinner ideas.

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