Wild Rice Salad

Another meal prep favorite of mine! Also serves as a yummy and festive holiday dish, too! Plus, this recipe has all the flavors…a little sweet, savory, salty, and crunchy!

I love cooking with wild rice because not only is it gluten free for anyone with food allergies, but it also is high in protein and fiber so is great for gut health! To properly prepare, just make sure to soak the rice in water overnight. By soaking the grains, it helps them to become more easily digestible and absorbed into the system. To soak, simply cover rice in water and toss in the fridge for about 24 hours. Once soaked, strain and rinse with cold water and prepare according to the directions on the package. I usually sub water for bone broth when cooking or you can use half broth and half water—gives it a little extra flavor! :) Hope you enjoy!

A couple of notes about the recipe—I use roasted grapes which are super tasty and easy to prepare. Simply toss grapes in oil then roast at 375F for about 10 min. I also use steamed cranberries which is super simple—I throw a baggie (about 1C) of cranberries on top of a big sheet of parchment paper. Then, I roll up the parchment paper, sometimes in two sheets, so that I make a little pouch with the cranberries. Toss this in the oven at 375*F for about 12-15 min until cranberries just being to pop. Both the roasted grapes and steamed cranberries are awesome to add into salads for extra color and flavor!


  • 2C Wild Rice, Cooked

  • 1/4C roasted grapes (grapes tossed in oil then roasted at 375*F for 10 min)

  • 1/2 yellow onion, diced (about 1/2C)

  • 1/2tsp sea salt

  • 1 red apple, diced (about 1/2C)

  • 3-4TBS dried blueberries (you can use cranberries or currants)

  • 1/4C slivered almonds

  • 1/4C steamed cranberries

  • 2TBS Balsamic Vinegar

  • 3-4TBS Olive Oil

  • 1TSP Oregano, chopped

  • 1TBS parsley, chopped

  1. Cook rice according to package, allow to cool completely. Add 2C rice to mixing bowl.

  2. Combine all other ingredients and toss until well mixed.

  3. Chill before serving.