The Best Oriental Salad for Meal Prep and Light Lunches

If you’re looking for a healthy, crunchy, and flavor-packed salad that’s perfect for meal prep and light lunches, this Oriental Salad checks all the boxes. Packed with fresh shredded cabbage, crisp carrots, mandarin oranges, and crunchy ramen noodles, it’s tossed in a sweet and tangy sesame ginger dressing that brings all the ingredients to life.

This Asian-inspired salad is not only quick to make, but it also holds up beautifully in the fridge—making it an ideal option for busy weekdays, office lunches, or even potluck gatherings. Whether you enjoy it as a vegetarian dish or add grilled chicken or tofu for extra protein, this Oriental Salad delivers bold flavors and satisfying texture in every bite.

In this post, you’ll learn how to make the perfect Oriental Salad from scratch, store it for later, and customize it to suit your taste. Let’s dive into this easy and refreshing recipe that’s sure to become a weekly staple in your kitchen!

Why Oriental Salad Is a Great Choice for Meal Prep

Oriental salad isn’t just a vibrant and flavorful dish—it’s also one of the most practical choices for meal prep and light lunches. Here’s why this refreshing, Asian-inspired salad deserves a spot in your weekly rotation:

Healthy Oriental salad served in a meal prep container with separate sesame ginger dressing

1. It Stays Fresh and Crunchy for Days

One of the biggest challenges with meal-prepped salads is sogginess. Thankfully, oriental salad features sturdy vegetables like cabbage and carrots that retain their crunch even after a few days in the fridge. When stored properly, the salad stays fresh, crisp, and flavorful—perfect for prepping ahead for busy weekdays.

Pro tip: Keep the dressing and crunchy toppings (like ramen noodles and almonds) separate until ready to serve for maximum freshness.

2. Full of Flavor Without Being Heavy

Thanks to its bold yet balanced sesame-ginger dressing, this salad is packed with flavor but still light enough to enjoy any time of day. The sweet and tangy notes from honey, rice vinegar, and soy sauce give it a satisfying umami taste, while mandarin oranges or a splash of lime juice add brightness.

It’s the kind of meal that won’t leave you sluggish, making it ideal for office lunches or mid-afternoon bites.

3. Quick and Simple to Prepare in Batches

Meal prep should be easy—and this salad fits the bill. With just a bit of chopping and mixing, you can prepare large batches in under 30 minutes. You can portion it into meal prep containers or mason jars for grab-and-go convenience throughout the week.

Plus, most ingredients are inexpensive, and you can easily double the recipe without much extra effort.

4. A Versatile Base for Customization

This salad is also a blank canvas for endless variations. Want more protein? Add grilled chicken, tofu, edamame, or shrimp. Prefer a spicy kick? Drizzle in some sriracha or top with chili flakes. From low-carb to gluten-free options, it’s easy to tailor the salad to fit your dietary needs and flavor preferences.

Key Ingredients That Make This Oriental Salad Irresistible

What makes this oriental salad truly shine is its perfect balance of textures, flavors, and colors. Each ingredient serves a purpose—whether it’s bringing crunch, sweetness, or a satisfying savory note. Below is a breakdown of the key components that make this dish not only delicious but also wholesome and meal-prep friendly.

1. Crisp Shredded Cabbage (Napa or Red Cabbage)

Cabbage is the heart of any great oriental salad. It’s not only budget-friendly but also packed with fiber, vitamin C, and antioxidants. Both Napa cabbage (for a softer, milder texture) and red cabbage (for color and crunch) work well.

These sturdy greens don’t wilt quickly, which is why they’re perfect for meal prepping in advance. You can shred them by hand or use a food processor to save time.

2. Fresh Carrots and Green Onions

Carrots add a pop of natural sweetness and crunch, enhancing the overall texture of the salad. Use shredded or julienned carrots for the best consistency.

Green onions, on the other hand, bring a gentle bite and freshness that balances the richness of the sesame dressing. They also add visual appeal and a hint of brightness to every forkful.

3. Mandarin Oranges for a Sweet Citrus Burst

What sets oriental salad apart is the addition of juicy mandarin oranges. These little citrus segments bring sweetness, moisture, and a tangy contrast to the savory and nutty flavors in the salad.

You can use canned mandarins (drained well) for convenience, or fresh if they’re in season. Either way, they elevate the salad from simple to refreshing.

4. Crunchy Ramen Noodles and Toasted Almonds

Every good salad needs crunch, and this one gets it from crushed ramen noodles and toasted sliced almonds. The ramen noodles are pan-toasted or baked until golden, adding an addictive texture.

Almonds, rich in healthy fats and protein, provide a nutty depth that pairs beautifully with the soy-based dressing. You can also substitute with sunflower seeds, cashews, or peanuts for variation.

5. Homemade Sesame Ginger Dressing

No oriental salad is complete without the signature sesame ginger dressing. This dressing brings all the ingredients together with a bold yet balanced flavor profile. Made with simple pantry staples like:

Soy sauce – for umami depth
Rice vinegar – for a subtle tang
Toasted sesame oil – for nuttiness
Honey or maple syrup – to add a touch of sweetness
Fresh grated ginger and garlic – for a spicy, aromatic kick

It’s lighter than creamy dressings and incredibly versatile. Making it at home lets you control sweetness, saltiness, and spice to your taste.

How to Make the Best Oriental Salad at Home

Making a fresh and flavorful Oriental salad at home is surprisingly easy—and incredibly rewarding. With just a few wholesome ingredients and a quick homemade dressing, you can enjoy a restaurant-quality dish in under 30 minutes. Here’s everything you need to know to create a crunchy, satisfying, and customizable salad that works perfectly for meal prep or a light, energizing lunch.

1. Step-by-Step Instructions

Start by prepping all your fresh ingredients:

Chop the cabbage (Napa, green, or red) into thin shreds using a knife, mandoline, or food processor.
Julienne the carrots or use pre-shredded ones to save time.
Thinly slice green onions for brightness and mild onion flavor.
Drain the mandarin oranges (if canned) or peel and segment fresh mandarins.

For the crunchy topping:

Break up dry ramen noodles (do not cook them), then toast them in a dry skillet with a bit of oil until golden and crispy.
Add sliced almonds or other nuts and toast for 2–3 minutes until fragrant.

Make the dressing:

In a jar or small bowl, whisk together soy sauce, rice vinegar, sesame oil, honey, grated ginger, and minced garlic. Optional: add a splash of lime juice or a dash of sriracha for a spicy twist.

Finally, assemble the salad by tossing the cabbage, carrots, green onions, and mandarin oranges in a large bowl. Add the toasted toppings and drizzle with the sesame dressing just before serving.

2. Tips for Balancing Flavors

The beauty of this salad lies in its flavor harmony—sweet, salty, tangy, and nutty all in one bite. Here are some tips to get the balance just right:

Too salty? Use low-sodium soy sauce or dilute with a little water.
Too sweet? Cut back on honey or add a splash of rice vinegar.
Not bold enough? Boost the umami with a touch of fish sauce or extra sesame oil.
Like it spicy? Add red pepper flakes or a drizzle of chili oil.

Taste as you go—adjusting the dressing ensures your salad is always just right.

3. Optional Add-Ins for Variety

This oriental salad is endlessly customizable. Depending on your dietary needs or what you have on hand, you can easily change it up:

Add protein: grilled chicken, tofu, shrimp, or even crispy tempeh.
Add crunch: water chestnuts, crispy wonton strips, or sesame sticks.
Add freshness: fresh herbs like cilantro or mint, or thinly sliced cucumbers.
Make it a full meal: serve over quinoa, soba noodles, or brown rice.

These additions not only add flavor and texture, but also turn the salad into a more complete and satisfying meal.

Meal Prep and Storage Tips for Busy Days

One of the best things about Oriental salad—aside from its flavor and crunch—is how well it holds up for meal prep. With just a bit of planning, you can enjoy this refreshing salad throughout the week without sacrificing taste or texture. Here’s how to make the most of it on your busiest days.

1. Layering for Freshness in Containers

When prepping multiple portions ahead of time, layering is key to keeping your Oriental salad crisp. Here’s the ideal way to build your salad in containers or mason jars:

Bottom layer: place your dressing at the bottom of the jar or container (this prevents the cabbage from becoming soggy).
Middle layer: add mandarin oranges, carrots, and any protein like chicken or tofu.
Top layer: finish with shredded cabbage and green onions.
Keep crunchy toppings (ramen noodles, almonds) in a small separate container or compartment to add just before eating.

This layering technique keeps everything fresh and prevents the ingredients from getting limp or watery.

2. Dressing Storage and Serving Tips

If you’re prepping for several days, store the sesame ginger dressing separately in mini containers or small jars. This allows you to mix and match with different portions, and it preserves the crispness of the salad.

Before serving:

Shake or whisk the dressing well to recombine.
Pour it over the salad just before eating.
Toss everything together to ensure even coating.

For convenience, double the dressing recipe and store it in the fridge—it’s also delicious on stir-fries, noodle bowls, or grilled veggies!

3. How Long It Lasts in the Fridge

When stored properly (with the dressing and crunchy toppings kept separate), this Oriental salad can last up to 4 days in the fridge. Here’s a quick breakdown:

Vegetable base: stays fresh and crisp for 3–4 days.
Mandarin oranges: best used within 3 days to avoid softening the salad.
Dressing: lasts up to 1 week when refrigerated in an airtight container.
Toasted ramen and nuts: store in a dry, sealed container at room temperature for up to a week.

Always check for any soggy textures or off smells before consuming leftovers.

4. Make-Ahead Hacks for Faster Prep

Here are a few pro tips to make prep even easier:

Pre-shred your cabbage and carrots and store them in zip-lock bags or airtight containers.
Toast extra ramen noodles and almonds in bulk, then store them for quick assembly later.
Use rotisserie chicken or leftover grilled proteins to save cooking time.
Invest in meal prep containers with compartments to keep elements separate and fresh.

These small steps save you valuable time and make healthy eating effortless during the week.

Serving Ideas and Delicious Pairings

One of the best things about Oriental salad is how versatile and adaptable it is. Whether you’re serving it as a stand-alone lunch, a vibrant side dish, or a light starter, this salad fits into any meal plan with ease. Here are some delicious ways to serve and pair it that go beyond the basics.

1. Serve with Grilled Chicken, Tofu, or Shrimp

To turn this fresh salad into a more filling main course, add a lean protein:

Grilled chicken breast is a classic addition that soaks up the sesame dressing beautifully.
Crispy tofu or tempeh makes it vegetarian- and vegan-friendly while adding a plant-based protein boost.
Shrimp, especially marinated in ginger and garlic, adds a light and savory seafood option that complements the Asian flavors.

These add-ins make your Oriental salad feel like a restaurant-quality entrée with very little extra effort.

2. Pair with Asian-Inspired Soups or Rice Dishes

For a full meal experience, serve your Oriental salad alongside warm, comforting dishes such as:

Miso soup or wonton soup for a light lunch with contrasting textures.
Teriyaki chicken and steamed rice for a balanced dinner.
Fried rice, lo mein, or sesame noodles if you’re creating an Asian-themed spread.

The fresh, crunchy salad balances heavier or hot dishes, making it a perfect side that brings brightness and contrast.

3. Perfect for BBQs, Potlucks, and Office Lunches

This salad is ideal for sharing and travels well, making it a go-to for gatherings and on-the-go meals:

Bring it to summer barbecues as a cool, crunchy side that pairs well with grilled meats.
Serve it at potlucks or picnics, where it holds up better than leafy greens.
Pack it for work lunches—with the dressing and crunchy toppings kept separate, it stays fresh and flavorful all day.

Plus, it’s dairy-free and easy to make gluten-free, so it works for a wide range of dietary preferences.

4. Garnish Ideas to Elevate Presentation

A few simple garnishes can take your salad from ordinary to visually stunning:

Sprinkle sesame seeds (white or black) on top for a beautiful finishing touch.
Fresh cilantro leaves or mint add color and freshness.
Sliced scallions or chopped peanuts bring extra crunch and flavor.
For a spicy kick, add red pepper flakes or a drizzle of sriracha.

These finishing touches not only enhance the look of the dish but also layer in extra texture and flavor.