Healthy Meal Prep
Rice and Ham Salad Recipe

Rice and Ham Salad


This salad has a flavorful dressing and includes plenty of vegetables. Try serving this with sliced avocado or shredded lettuce.


  • 3 cups cooked long grain white rice
  • ¼ cup French salad dressing
  • ¾ cup mayonnaise
  • 1 tablespoon chopped green onion
  • ½ teaspoon curry powder
  • ½ teaspoon dry mustard
  • ½ teaspoon salt
  • ground black pepper to taste
  • 1 ½ cups cooked ham, cut into thin strips
  • 1 cup chopped cauliflower
  • 1 cup frozen peas, thawed
  • ½ cup chopped celery
  • ½ cup sliced radishes


  1. In a large bowl, combine the rice, salad dressing, mayonnaise, green onion, curry powder, dry mustard, salt and pepper. Mix well and refrigerate until chilled.
  2. To the rice mixture, add the ham, cauliflower, peas, celery and radishes. Mix well and serve with sliced avocado or shredded lettuce.

Add comment

Nutritional Information

Rice and Ham Salad

Servings Per Recipe: 6
Calories: 450
% Daily Value *
protein: 20 %
carbohydrates: 12 %
exchange other carbs:
dietary fiber: 11 %
fat: 46 %
saturated fat: 25 %
cholesterol: 10 %
vitamin a iu: 7 %
niacin equivalents: 36 %
vitamin b6: 24 %
vitamin c: 23 %
folate: 22 %
calcium: 3 %
iron: 13 %
magnesium: 11 %
potassium: 8 %
sodium: 39 %
thiamin: 50 %
calories from fat:
percent of calories from carbs:
percent of calories from fat:
percent of calories from protein:
percent of calories from sat fat:
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-)Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

Powered by the ESHA Research Database © 2018,
ESHA Research, Inc. All Rights Reserved