Sauces and Dressings You Can Prep Ahead

I’ve discovered a secret weapon that transforms my weekly meal prep from basic to great: homemade sauces and dressings. These aren’t just any sauces—they’re versatile and flavorful, so they can dress up salads, marinate proteins, drizzle over roasted veggies, and even serve as dips. The best part? They’re made with fresh, wholesome ingredients, so you can feel good about what you’re putting into your body. 

Let’s get into these five flavor-packed recipes, complete with meal prep tips!

1. Spicy Peanut Ginger Dressing

This vibrant dressing is a symphony of flavors, with creamy peanut butter, spicy ginger, and zesty lime. It’s perfect for adding an Asian-inspired twist to your meal prep.

Ingredients

• 1/4 cup creamy peanut butter
• 1 tablespoon freshly grated ginger
• 2 tablespoons lime juice
• 1 tablespoon soy sauce
• 1 tablespoon maple syrup
• 1/2 teaspoon chili flakes
• 1 clove garlic, minced
• Water, as needed

Instructions

1. Combine all ingredients in a blender.
2. Blend until smooth and creamy.
3. Add water, 1 tablespoon at a time, until desired consistency is reached.
4. Taste and adjust seasonings as needed.
5. Store in an airtight container in the refrigerator for up to 5 days.

Meal Prep Tips

• Divide cooked rice noodles, shredded chicken or tofu, chopped veggies, and this dressing into separate containers for a grab-and-go lunch.
• Toss cubed chicken or tempeh in the dressing and store in the fridge for up to 24 hours before grilling or baking.
• Double the recipe and freeze half for later use. Thaw overnight in the refrigerator.

2. Creamy Avocado Cilantro Dressing

This luscious dressing is packed with healthy fats and fresh herbs, making it a delicious and nutritious addition to your meal prep arsenal.

Ingredients

• 1 ripe avocado
• 1/2 cup cilantro, packed
• 2 tablespoons lime juice
• 1/4 cup plain Greek yogurt
• 1 clove garlic, minced
• 1/2 teaspoon cumin
• Salt and pepper to taste

Instructions

1. Combine all ingredients in a blender.
2. Blend until smooth and creamy.
3. Thin with water, 1 tablespoon at a time, if needed.
4. Taste and adjust seasonings as needed.
5. Store in an airtight container in the refrigerator for up to 3 days. (Note: The avocado may oxidize and turn brown, but this won’t affect the flavor.)

Meal Prep Tips

• Layer chopped romaine, black beans, corn, diced tomatoes, and cooked shrimp in jars. Top with dressing just before eating to keep the lettuce crisp.
• Pair this dressing with your favorite raw veggies like carrots, cucumbers, and bell peppers for a healthy snack or appetizer.

3. Lemon Herb Vinaigrette

This classic vinaigrette is bright, refreshing, and incredibly versatile. It’s a staple in my meal prep routine and can be used in countless ways.

Ingredients

• 1/4 cup extra virgin olive oil
• 2 tablespoons lemon juice
• 1 tablespoon Dijon mustard
• 1 tablespoon honey
• 1/4 cup fresh herbs (basil, oregano, thyme), chopped
• 1 clove garlic, minced
• Salt and pepper to taste

Instructions

1. Whisk together all ingredients in a small bowl until emulsified.
2. Taste and adjust seasonings as needed.

Meal Prep Tips

• Pre-portion cooked quinoa or couscous, grilled chicken or fish, roasted vegetables, and chickpeas into mason jars. Store dressing separately and add just before eating to keep the salad fresh
• Store in an airtight container in the refrigerator for up to 5 days.
• Combine your choice of protein (chicken, fish, tofu) with the vinaigrette in a resealable bag or container. Marinate in the refrigerator for up to 24 hours before cooking.
• Cook pasta ahead of time and store separately from grilled or roasted vegetables and the vinaigrette. Assemble individual salad containers with all the components, adding the dressing just before eating.

4. Balsamic Fig Glaze

This rich and tangy glaze adds a touch of sweetness and depth to your meal prep dishes. It’s especially delicious on grilled meats and roasted vegetables.

Ingredients

• 1/2 cup balsamic vinegar
• 1/4 cup dried figs, chopped
• 1 shallot, minced
• 1 sprig thyme
• 1/4 teaspoon black pepper

Instructions

1. Combine all ingredients in a small saucepan.
2. Bring to a simmer over medium heat.
3. Reduce heat to low and simmer for 15-20 minutes, or until reduced and syrupy.
4. Remove thyme sprig.
5. Taste and adjust seasonings as needed.
6. Let cool slightly before storing in an airtight container in the refrigerator for up to 5 days.

Meal Prep Tips

• Cook salmon fillets in individual portions. Drizzle with balsamic fig glaze and store in the refrigerator or freezer for later.
• Prepare a double batch of the glaze and freeze half for later use. Thaw in the refrigerator overnight before using.

5. Tahini Miso Dressing

This unique dressing combines the nutty flavor of tahini with the umami depth of miso paste. It’s a delicious and unexpected way to elevate your meal prep.

Ingredients

• 1/4 cup tahini
• 1 tablespoon miso paste
• 2 tablespoons rice vinegar
• 1 tablespoon maple syrup
• 1 tablespoon sesame oil
• 1 clove garlic, minced
• 1 teaspoon grated ginger
• Water, as needed

Instructions

1. Whisk together all ingredients in a small bowl until smooth and creamy.
2. Add water, 1 tablespoon at a time, until desired consistency is reached.
3. Taste and adjust seasonings as needed.
4. Store in an airtight container in the refrigerator for up to 5 days.

Meal Prep Tips

• Divide cooked quinoa or brown rice, roasted vegetables, and protein of your choice into individual containers. Drizzle with tahini miso dressing before eating.
• Prepare collard green wraps with cooked brown rice, shredded carrots, bell peppers, avocado, and a drizzle of tahini miso dressing. Wrap tightly and store in the refrigerator for up to 3 days.
• Layer cooked soba noodles, shredded carrots, cucumbers, and edamame in jars. Keep the dressing separate and add just before eating to prevent the noodles from getting soggy.

Final Thoughts

We’ve explored five delicious and versatile homemade sauce and dressing recipes that you can try. Each recipe comes with detailed instructions and meal prep tips to help you cook efficiently. By incorporating these flavorful sauces and dressings into your meal prep routine, you can elevate your dishes and enjoy delicious, healthy meals throughout the week.

Nathaniel Lee

Nathaniel Lee is an avid cook, drawing on his decades of home cooking and fine dining experience. He is a contributing chef at Mashed, and his recipes and contributions have been featured in Tasting Table, Edible Arrangements, Insanely Good Recipes, and The Daily Meal.