Layered Spelt Salad

Layered Spelt Salad | Spelt's chewy nuttiness, protein and fiber gives this salad staying power. With a yogurt herb dressing and crunchy sunflower seeds, you won't be looking for a snack soon after lunch!

This is a salad-to-go recipe. Make it the night before and store in the refrigerator. Save time by using the vegetables left from dinner.




  1. Cook spelt: bring 3 cups water or stock to a boil, add one cup spelt. Cover the pan, reduce heat to low. Simmer 40-75 minutes (depending on if you soaked it ahead), until the grain is soft but still chewy. Drain off excess water. Store covered in the refrigerator. Can be stored up to a week.
  2. Dressing: in a small bowl, stir together the olive oil, yogurt, basil, oregano, salt and pepper.
  3. Salad: Layer spelt and vegetables in 2 Mason jars, top with dressing and sunflower seeds. Refrigerate until you’re ready to eat.


Cooked spelt can be stored a week in the fridge or frozen for 3 months, so cook some while while you’re doing other meal prep to make this salad super easy.


Keywords: salad to go, lunch salad, how to cook spelt, can spelt be frozen