Wheat Berry Salad

By Amy Dong
Updated Nov. 25, 2024

15 ratings
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This Wheat Berry Salad is the perfect blend of toothsome, flavorful, and healthy.The secret? It’s all about the dressing that’s sweet, tangy, and drizzly perfection.

Overhead shot of Wheat Berry Salad on a white plate. — This Wheat Berry Salad features plump and hearty grains that are truly worth trying.

What are Wheat Berries?

Wheat berries have shot into foodie fame the recent years. The old things become new again. Wheat berries are essentially whole wheat kernels that have had their husks removed. They’re a powerhouse of nutrition and fiber. Wheat berries are not actually a berry, however. They’re actually grain that is often confused with other grains like farro and spelt, which are also variations of wheat grains.

Closeup shot of cooked wheat berries to make wheat berry salad.

Why This Recipe Stands Out

We’re all about easy, healthy, and delicious recipes, and this Wheat Berry Salad ticks all the boxes. Here’s why we love it:

Whole Wheat Berries: With a toasty, nutty flavor and a chewy texture, whole wheat berries are magnificent in soups, stews, and salads.
Nutritiously Dense: Wheat berries are wholesome, hearty, unprocessed, and just plain satisfying. They’ll rock your salad and make it a healthy dish for lunch that you’re actually eager to eat.
Color and Texture: We created a wheat berry salad loaded with apples, cranberries, oranges, baby kale, and toasty pecans. The colors and textures jibe with the flavors, like this Asian Rice Salad.
Meal Prep Friendly: This salad has it all: healthy, nutritious, and delicious. It’s the perfect recipe for meal prep, a potluck, or a holiday side.
The Dressing: And the dressing? It’s sweet, tangy, and drizzly perfection. It brings all the flavors together in the most wonderful way, a lot like our Poppyseed Dressing.

Key Recipe Ingredients

Whole Wheat Berries – These provide a chewy texture and nutty flavor. They’re also packed with fiber and nutrients.
Apple and Orange – We love the combination of sweet and tart flavors that the apple and orange provide. Their crispness also adds a nice contrast to the chewy wheat berries.
Honey – We use pure honey in our dressing to add a touch of sweetness. It also helps emulsify the dressing, giving it a smooth, velvety texture that coats every ingredient in delicious flavor.
Apple Cider Vinegar – This adds a tangy kick to the dressing that helps balance out the sweetness of the honey and the fruit.
Toasted Pecans – Toasty, crunchy, and nutty, these pecans add a delicious contrast to the chewy wheat berries and tender kale.

Substitutions And Variations

Here are some of our favorite variations and substitutions:

Grains: The salad calls for whole wheat berries, but you can easily substitute them with farro grains or barley. Both grains have a similar chewy texture and nutty flavor that works great in salads.
Fruits: Try using dried cherries or pears like in this Roasted Pear Salad instead of apples and cranberries,
Nuts: Walnuts or almonds would be a great substitute. Or use sunflower or pumpkin seeds for a nut-free alternative.
Greens: Spinach or arugula would work well in this salad too.
Vegan: Make this salad vegan by replacing honey with maple syrup or agave.

Step-By-Step Recipe Instructions

Make the dressing by whisking all dressing ingredients in a bowl.
Cook wheat berries according to package directions.
Combine cooked wheat berries with apples, orange segments, cranberries, green onions, and baby kale.
Top the salad with toasted pecans and serve with prepared dressing.

For full list of ingredients and instructions, see recipe card below.

How To Prep Ahead

Here are our top prep-ahead tips for this recipe:

Make the Dressing in Advance: Feel free to make the dressing several days in advance and keep it covered and chilled until you’re ready to use it.
Cook the Wheat Berries: You can also cook the whole wheat berries ahead of time. Just follow the package directions, drain and cool the cooked wheat berries, and store them in the fridge. When you’re ready to make the salad, take them out and let them come to room temperature.

A close-up of a wheat berry salad with kale, pecans, cranberries, wheat berries, and apple chunks on a white plate. — You’ll create serious lunch envy with this Wheat Berry Salad recipe!

What To Serve With Wheat Berry Salad

Sandwiches

Packing this wheat berry salad for lunch? It goes great with a side of your favorite sandwich. We recommend trying it with Hawaiian Grilled Cheese or these Cucumber Sandwiches.

Proteins

If you’re serving this wheat berry salad as a side dish, it pairs nicely with a variety of proteins. Grilled chicken, Air Fryer Salmon, or tofu are all great options.

Soup

Looking for a warm meal to serve alongside this salad? A cozy soup, such as a classic Tomato Basil Soup or a hearty Minestrone Soup, would be the perfect match.

Commonly Asked Questions

What type of apple is best for this salad?

You can use any type of apple you like, but we recommend using a sweet and crisp variety, such as Honeycrisp or Fuji. These will add a nice contrast to the chewy wheat berries and tangy cranberries.

Why do I need to let the wheat berries cool before adding them to the salad?

Adding warm wheat berries to the salad can cause the other ingredients, like the baby kale and apples, to wilt. It’s best to let the wheat berries cool to at least room temperature before mixing them with the other salad components.

How long does wheat berry salad keep?

This wheat berry salad can be kept in the refrigerator for up to 3 days. Make sure it is stored in an airtight container.

Did you make this?

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