Skip to content

Wheat Berry Salad

Wheat Berry Salad

Are you looking for a healthy and delicious salad option? Look no further than the versatile and nutritious wheat berry salad. Packed with fiber, vitamins, and minerals, this salad is not only good for your health but also a treat for your taste buds.

What are wheat berries?

Wheat berries are the whole, unprocessed kernels of wheat. They are high in fiber and protein, making them a nutritious addition to your diet. Unlike refined grains, wheat berries retain their bran and germ, which contain valuable nutrients.

Why should you include wheat berries in your salad?

Adding wheat berries to your salad not only adds a pleasant chewy texture but also boosts its nutritional value. The high fiber content in wheat berries helps in digestion and keeps you feeling full for longer. They are also a great source of energy, making them an ideal choice for a post-workout meal.

How to prepare wheat berries for your salad?

Preparing wheat berries for your salad is simple. Start by rinsing them under cold water to remove any impurities. Then, bring a pot of water to a boil and add the rinsed wheat berries. Cook them for about an hour or until they are tender but still have a slightly chewy texture. Drain the cooked wheat berries and let them cool before adding them to your salad.

What ingredients can you add to your wheat berry salad?

The beauty of a wheat berry salad lies in its versatility. You can add a variety of ingredients to customize it according to your taste preferences. Some popular additions include fresh vegetables like cucumbers, tomatoes, and bell peppers, as well as herbs like parsley and mint. You can also add some protein by tossing in grilled chicken, tofu, or chickpeas. Don’t forget to add a drizzle of your favorite dressing to bring all the flavors together.

Can you make a wheat berry salad in advance?

Absolutely! Wheat berry salad is a great option for meal prepping. You can cook a batch of wheat berries ahead of time and store them in the refrigerator for up to a week. When you are ready to enjoy your salad, simply toss the cooked wheat berries with your favorite ingredients and dressing. This makes it a convenient and time-saving option for busy individuals.

How long can you store a wheat berry salad?

When stored properly in an airtight container in the refrigerator, a wheat berry salad can last for up to 3-4 days. However, it is best to consume it within the first couple of days to enjoy its freshness and texture.

Are there any variations of wheat berry salad?

Yes, there are endless variations of wheat berry salads that you can try. You can experiment with different combinations of vegetables, proteins, and dressings to create your own unique flavors. Whether you prefer a Mediterranean-inspired salad with olives and feta cheese or a Mexican-style salad with black beans and avocado, the possibilities are endless.

Is wheat berry salad suitable for special dietary needs?

Wheat berry salad can easily be adapted to suit various dietary needs. If you are following a gluten-free diet, you can substitute wheat berries with gluten-free grains like quinoa or brown rice. For a vegan or vegetarian version, skip the animal protein and opt for plant-based proteins like tofu or legumes. The flexibility of this salad makes it suitable for a wide range of dietary preferences.


Incorporating a wheat berry salad into your meal rotation is a fantastic way to add variety, nutrition, and flavor to your diet. It’s a salad that not only satisfies your taste buds but also provides numerous health benefits. So why not give it a try and enjoy a hearty and wholesome wheat berry salad today!


1. Can I use other grains instead of wheat berries in my salad?

Yes, you can substitute wheat berries with other whole grains like quinoa, brown rice, or barley.

2. Can I add fruits to my wheat berry salad?

Absolutely! Adding fruits like dried cranberries, apples, or pomegranate seeds can add a burst of sweetness to your salad.

3. Is it necessary to cook wheat berries before adding them to the salad?

Yes, wheat berries need to be cooked before adding them to the salad to soften their texture and make them more palatable.

4. Can I make a gluten-free version of wheat berry salad?

Yes, you can use gluten-free grains like quinoa or brown rice instead of wheat berries to make a gluten-free version of the salad.

5. Can I add nuts or seeds to my wheat berry salad?

Absolutely! Adding nuts or seeds like almonds, walnuts, or pumpkin seeds can add crunch and additional nutritional benefits to your salad.

6. Can I use pre-cooked wheat berries for my salad?

Yes, if you have pre-cooked wheat berries, you can use them directly in your salad without the need for additional cooking.

7. What dressings go well with a wheat berry salad?

You can use a variety of dressings like balsamic vinaigrette, lemon tahini, or honey mustard to enhance the flavors of your wheat berry salad.

8. Can I serve wheat berry salad warm?

Yes, you can serve wheat berry salad warm by gently reheating the cooked wheat berries before tossing them with the rest of the ingredients.

Wheat Berry Salad compressed image3

Wheat Berry Salad

No ratings yet
Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Course Desserts
Cuisine American


  • Ingredients:
  • 3 cups cooked wheat berries
  • Roasted butternut squash cubes
  • 3 medium shallots
  • cup fresh sage leaves*
  • Extra-virgin olive oil
  • Apple Cider Vinegar Dressing
  • 1 bunch lacinato kale
  • cup toasted walnuts
  • cup dried cranberries
  • cup chopped parsley
  • 1 tablespoon fresh thyme
  • cup shaved pecorino cheese
  • Sea salt and freshly ground black pepper


  • Cook the wheat berries according to the instructions provided in this recipe.
  • Preheat the oven to 400°F and line a large baking sheet with parchment paper.
  • Roast the butternut squash for 30 to 35 minutes.
  • Add the shallots onto the baking sheet with the squash and roast for 20 to 25 minutes.
  • Wrap the sage leaves in foil, drizzle with olive oil, and place on the baking sheet for the last 2 minutes.
  • Unwrap the sage leaves, chop them, and set aside.
  • Prepare the Apple Cider Vinegar Dressing according to the instructions in this recipe.
  • In a large bowl, gently massage the kale with a small amount of the dressing.
  • Add the cooked wheat berries, roasted squash, roasted shallots, chopped sage, walnuts, cranberries, parsley, thyme, ½ teaspoon of salt, and a generous amount of pepper to the bowl.
  • Toss all the ingredients together until well combined.
  • Transfer the mixture to a platter.
  • Drizzle more dressing over the salad and sprinkle additional freshly ground black pepper on top.
  • Finish by topping the salad with pecorino cheese.
  • Serve and enjoy.
Keyword breakfast, dessert, fall, gluten free, main-dish, salads, vegan
Tried this recipe?Let us know how it was!

Hi, I am April & Welcome to my food blog!

Thank you for visiting my blog. We share delicious recipes to make your meals nourishing and fun. Experimenting in the kitchen and cooking is my joy!


Recent Recipes

Never Miss A Recipe!

Join thousands of subscribers and get our best recipes delivered each week!

Table of Contents