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This Spinach Strawberry Salad stands out for its vibrant combination of fresh, nutrient-dense ingredients that deliver both flavor and health benefits.
The mix of tender baby spinach and juicy strawberries provides a rich source of plant-based vitamins, antioxidants, and fiber, supporting heart health and digestion.
Toasted pecans add a satisfying crunch along with heart-healthy fats and protein, while creamy feta introduces a savory contrast with moderate protein and calcium.
The homemade balsamic poppy seed dressing balances tangy and sweet notes, made with wholesome ingredients like extra-virgin olive oil, which offers good monounsaturated fats that support brain and cardiovascular health.
With only 249 calories per serving and a balanced macronutrient profile—moderate protein, fiber-rich carbs, and healthy fats—this salad is perfect for everyday meals.
It’s quick to prepare, easily customizable, and ideal for meal prep or a light yet satisfying side or main dish.
Must-Have Tools for Perfect Results
Baking Sheet
Essential for toasting pecans evenly. A sturdy, rimmed baking sheet allows for single-layer nut roasting, unlocking rich flavors without burning. Beyond this recipe, it’s indispensable for roasting vegetables, baking cookies, or reheating foods.
Sharp Chef’s Knife
Vital for slicing strawberries, red onions, and chopping pecans with precision. A sharp knife improves prep speed and safety, making it a must-have for any kitchen task.
Large Salad Bowl
Needed to toss all salad ingredients and dressing thoroughly. A roomy bowl prevents spillage and ensures even coating of flavors, perfect for salads, marinating, or mixing dough.
Whisk or Mason Jar with Lid
Perfect for emulsifying the dressing ingredients quickly and efficiently. Using a whisk or shaking in a jar creates a smooth, balanced dressing. Both tools are versatile for vinaigrettes, sauces, and even cocktails.
Measuring Cups and Spoons
Crucial for accurate ingredient measurements to maintain flavor balance and consistency. Essential for any home cook aiming to replicate recipes precisely.
Strawberry Spinach Pecan Salad
Equipment
- 1 baking sheet (for toasting pecans)
- 1 sharp chef’s knife (for slicing and chopping)
- 1 large salad bowl (for assembling and tossing)
- 1 whisk or 1 mason jar with lid (for mixing dressing)
- Measuring cups and spoons (for precise ingredient amounts)
Ingredients
For the Salad:
- ¾ cup raw pecans
- ½ small red onion thinly sliced
- 10 ounces fresh baby spinach leaves or a 50/50 mix of spinach and arugula
- 1 quart fresh strawberries hulled and quartered (about 1 pound)
- ¾ cup crumbled feta cheese preferably block-style for better texture
For the Dressing:
- ¼ cup balsamic vinegar
- 3 tablespoons extra-virgin olive oil
- 1 ½ tablespoons poppy seeds
- 1 ½ tablespoons honey
- ½ teaspoon Dijon mustard
- ½ teaspoon kosher salt
- ⅛ teaspoon freshly ground black pepper
Instructions
- Toast the Pecans: Preheat your oven to 350°F (175°C). Spread the pecans evenly on an ungreased baking sheet in a single layer. Place in the oven and toast for about 8 to 10 minutes, until you notice a fragrant aroma and the nuts turn lightly golden inside when broken. Keep a close eye during the last few minutes to prevent burning. Once toasted, transfer the pecans to a cutting board and roughly chop them into bite-sized pieces.
- Soften the Red Onion: Place the thinly sliced red onion in a small bowl and cover with cold water. Let it soak while you prepare the rest of the salad. This soaking process mellows the sharpness of the onion without losing its flavor, resulting in a milder, more pleasant bite.
- Prepare the Dressing: In a small bowl or a liquid measuring cup, whisk together balsamic vinegar, extra-virgin olive oil, poppy seeds, honey, Dijon mustard, salt, and pepper until the mixture is smooth and well combined. Alternatively, place all dressing ingredients in a mason jar with a secure lid and shake vigorously to emulsify.
- Assemble the Salad Base: Place the baby spinach (or spinach-arugula blend) into a large serving bowl. Add the quartered strawberries on top.
- Drain Onions and Toss Salad: Drain the soaked red onion slices and add them to the bowl. Pour roughly half of the prepared dressing over the salad, then gently toss everything together to coat the leaves lightly but evenly. Add more dressing as needed to suit your taste — you want the salad leaves moistened but not drenched.
- Add Final Ingredients and Serve: Sprinkle the crumbled feta cheese and chopped toasted pecans on top. Toss gently once more to combine without breaking up the cheese. Serve the salad immediately, offering any leftover dressing on the side for those who want a little extra.
Notes
- Timing is Key: Dress the salad just before serving to prevent the spinach and strawberries from becoming soggy. If preparing ahead, store the salad ingredients separately and toss with dressing right before eating.
- Storage Tips: Keep leftover undressed salad in an airtight container in the refrigerator for up to 4 days. The dressing can be refrigerated separately in a sealed jar for up to 5 days; just shake well before using again.
- Ingredient Tips: Use block-style feta for the best texture, as pre-crumbled versions often lack creaminess. Toasting pecans enhances their flavor and crunch, which elevates the salad experience.
- Customization: Feel free to swap pecans for walnuts or almonds, or add other berries like blueberries for variety. Arugula adds a peppery note if mixed with spinach.
- Nutrition Insight: This salad provides a satisfying balance of fiber, plant-based protein, and healthy fats, making it an excellent light meal or side dish.
Chef’s Secrets for Salad Success
The key to making this Spinach Strawberry Salad truly exceptional lies in the balance of fresh ingredients and proper preparation.
Toasting the pecans brings out their natural oils and deepens their flavor, adding a satisfying crunch that contrasts beautifully with tender spinach and juicy strawberries.
Soaking the thinly sliced red onions in cold water mellows their sharp bite, ensuring they complement rather than overpower the other flavors.
When it comes to the dressing, whisk or shake vigorously to fully emulsify the oil and vinegar, which creates a silky texture that clings perfectly to the salad.
Use block-style feta for creaminess and texture that pre-crumbled options can’t match.
For the freshest taste and best texture, dress the salad just before serving, which helps keep the greens crisp and the strawberries vibrant.
Serving Suggestions to Impress Guests
This salad shines as a versatile dish that pairs well with a variety of meals.
Serve it alongside grilled chicken, salmon, or pork for a light and refreshing contrast.
For a vegetarian option, add a scoop of quinoa or chickpeas to boost protein and make it more filling.
The sweet and tangy poppy seed dressing complements both casual family dinners and elegant gatherings, making this salad a crowd-pleaser.
Consider garnishing with extra toasted nuts or fresh herbs like basil or mint to add a fresh, aromatic twist.
It’s equally great as a starter or a side, and because it’s visually stunning with its bright reds and greens, it adds a beautiful splash of color to any table.
Storage Tips to Maintain Freshness
To keep this salad tasting its best, avoid tossing it with dressing until right before serving, as the moisture can quickly wilt the spinach and soften the strawberries.
Store the undressed salad components separately in airtight containers in the refrigerator for up to four days.
The dressing itself can be refrigerated for up to five days in a sealed jar; just give it a good shake before using.
If you need to prep ahead, slice onions and toast nuts in advance to save time on the day.
When combining leftovers, add fresh ingredients if possible to revive texture and flavor.
Proper storage ensures that the salad remains fresh, vibrant, and crisp, even if prepared a day or two ahead.
Frequently Asked Questions About Salad
1. Can I substitute other greens for spinach?
Absolutely! Baby kale, arugula, or a mixed spring greens blend all work wonderfully. Just keep in mind that some greens have stronger flavors—like arugula’s peppery bite—so adjust dressing quantities accordingly.
2. What’s the best way to hull strawberries quickly?
A simple trick is to use a straw or the tip of a small paring knife to push out the stem from the bottom, which makes hulling faster and less wasteful.
3. Can I make this salad vegan?
Yes! To make it vegan, omit the feta or substitute it with a plant-based cheese alternative. Use maple syrup instead of honey in the dressing to keep it fully plant-based.
4. How can I prevent the pecans from burning?
Stay close during the last few minutes of toasting pecans in the oven, as nuts can burn quickly. Stirring or shaking the baking sheet halfway through helps even cooking.
5. Is this salad suitable for meal prep?
Definitely! Keep the dressing separate and store the salad components in airtight containers. Toss everything together just before eating to maintain freshness and texture.
This recipe is inspired by wellplated and has been carefully refined to enhance clarity, streamline preparation steps, and ensure accurate results. We’ve also included health benefits, nutritional highlights, and Must-Have Tools to help you get the best results every time you cook.