If you're looking for a fresh, hearty, and meal prep-friendly salad, this Lentil Tabouli Salad is the perfect recipe to add to your weekly rotation. Inspired by traditional Middle Eastern tabbouleh recipes, this lentil tabouli salad is packed with fresh herbs, crisp vegetables, protein-rich lentils, and a bright homemade olive oil dressing.
Unlike traditional tabbouleh made with bulgur wheat, this gluten-free twist uses hearty lentils as the star of the show for extra fiber and plant-based protein. It's perfect for meal prep, easy lunches, light dinners, or as a refreshing side dish alongside Mediterranean dishes and grilled proteins.
If looking for more recipes like this check out my Easy Honey Lime Chicken Bowls with Rice and Mango Salsa, Mediterranean Chicken Bowl With Tzatziki, or my Slow Cooker Balsamic Chicken
Why You'll Love This Recipe
Perfect for meal prep and quick lunches
Packed with fiber and plant-based protein
Fresh, bright Mediterranean flavors
Naturally gluten-free
Loaded with fresh herbs and veggies
Easy to customize with different proteins
Great as a main meal or side dish
Tastes even better the next day
Refreshing and satisfying
Simple ingredients with delicious flavor
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Ingredients
- Steamed lentils - The hearty base of the salad packed with fiber and protein.
- Bell peppers - Adds crunch, sweetness, and vibrant color.
- Roma tomatoes - Adds freshness and juicy flavor.
- Red onion - Adds sharp flavor and crunch.
- Fresh parsley - The star of this dish that gives classic tabouli flavor.
- Scallions - Adds mild onion flavor and freshness.
- Olive oil - Creates a simple, flavorful dressing.
- Fresh lemon juice - Adds brightness and refreshing flavor.
- Salt & black pepper - Enhances all the flavors.
- Arugula - Optional for extra greens and peppery flavor.
- Rotisserie chicken - Adds lean protein and makes the salad more filling.
- Hard boiled eggs - Another easy protein option for meal prep bowls.
See recipe card for quantities.
Instructions
- Prepare the Lentils- If using dried lentils instead of pre-steamed lentils, cook according to package directions until tender but not mushy. Allow them to cool before assembling the salad.
- Assemble the Salad- In a large bowl, add steamed lentils, chopped bell peppers, roma tomatoes, red onion, parsley, scallions, olive oil, lemon juice, salt, and black pepper. Toss until everything is well combined.
- Portion for Meal Prep- Divide the lentil tabouli salad evenly into four airtight containers. Top each container with rotisserie chicken or hard boiled eggs for extra protein.
- Serve- Optional: Add fresh arugula right before serving for extra greens and fresh flavor. Enjoy on its own, with pita bread, or alongside Mediterranean dishes.
Substitutions
- Steamed Lentils: Use brown lentils, green lentils, black lentils, French green lentils, or puy lentils.
- Bell Peppers: Swap for Persian cucumbers, English cucumber, or chopped celery.
- Roma Tomatoes: Use cherry tomatoes or grape tomatoes.
- Fresh Parsley: Curly parsley or flat-leaf parsley both work well.
- Scallions: Substitute green onions or finely diced shallots.
- Olive Oil: Avocado oil works as well.
- Rotisserie Chicken: Use grilled chicken, canned tuna, salmon, chickpeas, or tofu.
- Hard Boiled Eggs: Replace with feta cheese or extra lentils.
- Lemon Juice: Use red wine vinegar for a tangier flavor.
- Gluten-Free: This recipe is naturally gluten-free since it skips traditional bulgur wheat.
- Dairy-Free: This recipe is naturally dairy-free.
- Vegetarian: Use hard boiled eggs, chickpeas, or feta cheese instead of chicken.
Variations
- Traditional-Inspired Tabouli - Add fresh mint and diced cucumbers for a more classic tabbouleh flavor.
- Mediterranean Lentil Salad - Add feta cheese, olives, and artichoke hearts.
- High Protein Meal Prep Bowls - Add extra rotisserie chicken or boiled eggs.
- Spicy Version - Add red pepper flakes or diced jalapeños.
- Grain Salad Option - Add quinoa or bulgur wheat if not gluten-free.
- Fresh Herb Upgrade - Add dill, basil, or extra parsley for even more fresh flavor.
Equipment
- Large mixing bowl
- Knife
- Cutting board
- Meal prep containers or airtight containers
- Vegetable chopper (optional)
- Pot for cooking lentils (if needed)
- Measuring spoons
Storage
- Store leftovers in airtight containers in the refrigerator for up to 4 days.
- This salad tastes even better the next day as the flavors continue to develop.
- Add arugula right before serving for the freshest texture.
- Do not freeze.
Christina's Dietitian Tip
Lentils are a great source of fiber, plant-based protein, iron, and slow-digesting carbohydrates, making this salad especially filling and balanced. Pairing lentils with vitamin C-rich bell peppers and tomatoes can help improve iron absorption. For even more staying power, add healthy fats like avocado or feta cheese.
FAQ
Yes! This recipe is perfect for meal prep and tastes even better after chilling.
Brown lentils, green lentils, French lentils, and black lentils all work well because they hold their shape.
Yes! Unlike traditional tabbouleh recipes made with bulgur wheat, this version uses lentils instead.
Absolutely. Adding chicken, eggs, or feta cheese makes it a balanced and satisfying meal.
Salads
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Meal Prep
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Jump to: Recipe
Lentil Tabouli Salad (Meal Prep Friendly)
Equipment
- Large Mixing Bowl
- Knife
- Cutting Board
- Meal prep containers or airtight containers
- Vegetable chopper (optional)
- Pot for cooking lentils (if needed)
- Measuring spoons
Ingredients
- 12 oz Steamed Lentils
- 3 Large Bell Peppers Chopped Orange or Red
- 3 cups roma tomatoes chopped
- ½ Red Onion finely diced and rinsed
- 1 bunch Parsley Chopped
- 1 bunch Scallions Chopped
- 2 tablespoon Olive Oil
- 1 Juice Lemon
- Salt and Pepper To taste
- Arugula optional
Protein
- 12 oz Rotisserie Chicken, divided (3 oz per bowl)
Instructions
- Prepare the Lentils- If using dried lentils instead of pre-steamed lentils, cook according to package directions until tender but not mushy. Allow them to cool before assembling the salad.
- Assemble the Salad- In a large bowl, add steamed lentils, chopped bell peppers, roma tomatoes, red onion, parsley, scallions, olive oil, lemon juice, salt, and black pepper. Toss until everything is well combined.
- Portion for Meal Prep- Divide the lentil tabouli salad evenly into four airtight containers. Top each container with rotisserie chicken or hard boiled eggs for extra protein.
- Serve- Optional: Add fresh arugula right before serving for extra greens and fresh flavor. Enjoy on its own, with pita bread, or alongside Mediterranean dishes.
Notes
Nutrition
Food Safety
- Don't leave food sitting out at room temperature for extended periods
- Never leave cooking food unattended
- Use oils with high smoking point to avoid harmful compounds
- Always have good ventilation when using a gas stove
- See more guidelines at USDA.gov.
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