Healthy Strawberry Spinach Salad with Feta & Toasted Pecans 2025

Fresh, vibrant, and bursting with flavor, the Strawberry Spinach Salad is more than just a seasonal favorite—it’s a celebration of textures, colors, and nutrients in every bite. Whether you’re looking for a light lunch, a refreshing side for dinner, or an impressive dish for a gathering, this salad delivers both taste and visual appeal. Combining tender baby spinach, juicy strawberries, creamy feta, and crunchy toasted pecans, all tossed in a tangy-sweet poppy seed dressing, it’s a recipe that balances health, convenience, and indulgence perfectly.

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Why You’ll Love This Strawberry Spinach Salad

Perfect Flavor Harmony

One of the standout features of this salad is its balance of flavors. The natural sweetness of ripe strawberries pairs beautifully with the mild, slightly peppery bite of fresh spinach. Creamy feta adds a tangy richness, while crunchy pecans introduce a buttery texture. A well-crafted poppy seed dressing ties these flavors together, creating a salad that’s as delightful to the palate as it is to the eyes.

Nutrient-Rich and Healthful

This salad isn’t just delicious—it’s a powerhouse of nutrition. Spinach provides essential vitamins such as A, C, and K, along with folate and iron. Strawberries are rich in antioxidants and vitamin C, while pecans contribute heart-healthy fats and protein. Even the feta adds a calcium boost. Together, they form a salad that’s satisfying, light, and nourishing.

Quick and Versatile

With minimal prep time, this salad is ideal for busy weekdays or spontaneous entertaining. Most ingredients can be prepped ahead, and the salad comes together in under 20 minutes. Its versatility allows you to enjoy it as a light lunch, a side dish at dinner, or even a centerpiece at potlucks and parties.

Seasonal Appeal

Nothing celebrates spring or summer quite like the combination of fresh berries and leafy greens. Using in-season strawberries ensures maximum sweetness and juiciness, elevating the salad’s flavor profile naturally.

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Ingredients and Their Role in the Salad

Creating a great salad isn’t just about tossing ingredients together—it’s about selecting components that complement one another in flavor, texture, and nutrition. Here’s a breakdown:

1. Baby Spinach or Mixed Greens

• Role: Provides a tender, slightly peppery base for the salad.
• Tips: Use fresh, crisp leaves. You can substitute a spring mix or 50/50 spinach-arugula blend for variation in flavor and texture.

2. Fresh Strawberries

• Role: Juicy sweetness that balances savory and tangy elements.
• Tips: Choose ripe, firm strawberries. Hulled and quartered strawberries integrate best without releasing excess juice.

3. Feta Cheese

• Role: Adds creamy, tangy pockets of flavor.
• Tips: Use block feta crumbled by hand. Avoid pre-crumbled versions with anti-caking agents.

4. Raw Pecans

• Role: Introduce warm, crunchy texture and buttery flavor.
• Tips: Toast until lightly golden for the best aroma and crunch. Let cool before adding to salad.

5. Red Onion

• Role: Provides a subtle sharpness that balances sweet and creamy flavors.
• Tips: Thinly slice and soak in cold water briefly to reduce pungency if desired.

6. Poppy Seed Dressing

• Role: A tangy-sweet dressing that enhances all flavors.
• Ingredients: Balsamic vinegar, extra-virgin olive oil, honey, Dijon mustard, poppy seeds, kosher salt, and black pepper.
• Tips: Whisk or shake well to emulsify. Dress the salad just before serving to maintain crispness.

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Step-by-Step Preparation

Step 1: Toast the Pecans

1. Preheat your oven to 350°F (175°C).
2. Spread pecans in a single layer on an ungreased baking sheet.
3. Bake for 8–10 minutes until lightly golden and fragrant.
4. Remove and cool slightly, then roughly chop.
   Pro Tip: Watch closely during the last few minutes—pecans can burn quickly.

Step 2: Prepare the Onions

1. Thinly slice the red onion.
2. Place in a bowl of cold water for a few minutes to reduce sharpness.
3. Drain and pat dry before adding to the salad.

1. In a small bowl, whisk together balsamic vinegar, olive oil, honey, Dijon mustard, poppy seeds, salt, and pepper.
2. Alternatively, combine in a mason jar and shake vigorously.
   Pro Tip: Adjust sweetness or acidity to taste.

Step 4: Assemble the Salad Base

1. Place spinach or mixed greens in a large serving bowl.
2. Add hulled and quartered strawberries.
3. Toss gently to combine.

Step 5: Add Onions and Cheese

1. Drain onions and add to the bowl.
2. Sprinkle crumbled feta evenly over the salad.

Step 6: Dress and Toss

1. Drizzle half the dressing over the salad.
2. Toss gently until all ingredients are lightly coated.
   Pro Tip: Start with half the dressing; add more if needed to prevent overdressing.

Step 7: Add Pecans and Serve

1. Sprinkle toasted pecans on top.
2. Give the salad a final gentle toss.
3. Serve immediately, with extra dressing on the side.

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Serving Suggestions and Pairings

Protein Options

• Grilled chicken or shrimp complements the sweet-tangy profile.
• Chickpeas or quinoa for a vegetarian-friendly boost.

Breads and Sides

• Crostini or garlic bread pairs perfectly with leftover dressing.
• A light grain bowl with farro or quinoa can turn the salad into a full meal.

Beverages

• Chilled white wine or sparkling water balances the vibrant flavors.
• Fresh lemonade or iced tea works for casual outdoor meals.

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Variations and Customizations

Greens

• Baby kale, romaine, or mixed spring greens for a different texture.

Nuts

• Swap pecans with almonds, walnuts, or pistachios.

Cheese

• Goat cheese or mozzarella pearls offer milder, creamier alternatives.

Fruits

• Raspberries, blueberries, or mandarin segments for additional fruity bursts.

Dressing Tweaks

• Maple syrup instead of honey for vegan versions.
• Red pepper flakes or chopped jalapeño for a spicy kick.

Herbs

• Fresh basil, mint, or cilantro can add aromatic complexity.

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Storage, Meal Prep, and Make-Ahead Tips

• Separate storage: Keep greens, berries, nuts, and dressing in individual airtight containers.
• Assemble last: Combine just before serving to prevent sogginess.
• Refresh wilted greens: Soak in ice water for a few minutes and pat dry before tossing with fresh dressing.
• Avoid freezing: Fresh produce and creamy dressing lose texture when frozen.

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Nutrition and Health Benefits

• Calories: Approximately 250–300 per serving (without protein).
• Protein: 5–7 grams, increased with chicken or chickpeas.
• Fats: Healthy fats from pecans and olive oil.
• Vitamins and Antioxidants: Vitamin C, A, K, folate, and antioxidants from berries and greens.
• Fiber: Helps digestion and provides a filling yet light option.

Benefits:

• Supports heart health (pecans, olive oil)
• Boosts immunity (vitamin C from strawberries)
• Promotes bone health (calcium from feta)
• Enhances digestion and gut health (fiber from greens and nuts)

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FAQs

Can I use other berries instead of strawberries?
Yes! Raspberries, blueberries, or blackberries work beautifully and offer slight tartness.

Do I need to soak the onions?
Soaking reduces pungency, but if you like a sharper bite, you can skip it.

Can the dressing be made ahead?
Absolutely. Whisk or shake up to 24 hours in advance and refrigerate. Re-emulsify before using.

What’s the best way to toast pecans without an oven?
Use a dry skillet over medium heat, stirring constantly for 3–4 minutes until fragrant.

How do I prevent strawberries from making the salad watery?
Add strawberries just before serving and pat them dry if extra juicy.

Can I make this salad a main dish?
Yes! Add grilled chicken, shrimp, or chickpeas for a complete meal.

Are there dairy-free options?
Yes, swap feta for vegan cheese or omit entirely, and use a maple-based dressing.

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Tips for Perfect Salad Every Time

1. Use fresh, in-season strawberries for the best sweetness.
2. Toast nuts carefully to enhance aroma without burning.
3. Dress just before serving to keep greens crisp.
4. Mix textures—combine soft, crunchy, creamy, and juicy elements.
5. Balance flavors—adjust dressing sweetness or acidity to match berries’ ripeness.

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Final Thoughts

The Strawberry Spinach Salad with Poppy Seed Dressing is more than a simple side dish—it’s a celebration of fresh, seasonal ingredients. With its vibrant colors, mix of textures, and perfect balance of flavors, this salad works beautifully as a standalone lunch or a stunning accompaniment to your favorite main course. Its versatility, health benefits, and ease of preparation make it a recipe you’ll return to season after season. Experiment with variations, add your favorite proteins, or try new dressings to make it your own. Once you master this salad, it’s guaranteed to become a spring and summer staple in your kitchen.