Strawberry Spinach Salad is a colourful and refreshing dish that brings together sweet, juicy strawberries with crisp baby spinach. This vibrant salad is topped with nuts, creamy cheese, and a light, tangy dressing, making it perfect for spring or summer meals. It’s quick to prepare and full of flavour.
This salad is both healthy and delicious. It’s packed with fibre, antioxidants, and nutrients like vitamin C and iron. Whether served as a side dish or a light main, Strawberry Spinach Salad is a crowd-pleaser that’s easy to love and even easier to make.
Why You’ll Love This Strawberry Spinach Salad
The fresh strawberries in this salad are so sweet and juicy. They give every bite a fruity kick that tastes like summer in a bowl.
Spinach adds a soft crunch and a light, earthy flavour. It balances the sweetness and gives this salad a healthy, fresh base.
The mix of textures makes it special — juicy berries, crisp spinach, and creamy cheese. Each bite feels exciting and full of flavour.
A quick honey vinaigrette brings it all together. It’s sweet, tangy, and makes this strawberry spinach salad crave-worthy.
Pre-preparation of Strawberry Spinach Salad
Before jumping into mixing, do this:
- Wash & dry the spinach leaves – Use a salad spinner to avoid a soggy salad.
- Hull and slice strawberries – Keep them thick enough so they don’t get mushy.
- Toast the nuts (optional but highly recommended) – A quick 3-4 minutes in a dry skillet enhances their crunch and flavour.
- Crumbled cheese – Goat cheese or feta should be crumbled and chilled until mixing.
How to Make Strawberry Spinach Salad
Ingredients
Here’s everything you need for one bowl of vibrant joy:
For the Salad:
- 6 cups fresh baby spinach
- 1 ½ cups fresh strawberries, hulled and sliced
- ½ small red onion, thinly sliced (optional)
- ½ cup candied pecans or walnuts (or plain roasted)
- ¼ cup crumbled goat cheese or feta
- ¼ cup sliced cucumber (optional)
- 2 tablespoons sunflower seeds (optional crunch booster)
For the Dressing:
- 3 tablespoons extra virgin olive oil
- 1 tablespoon balsamic vinegar (or apple cider vinegar)
- 1 tablespoon honey or maple syrup
- 1 teaspoon Dijon mustard
- Salt & freshly ground black pepper (to taste)
Directions
Let’s bring it all together with these quick steps:
- Whisk the dressing: In a small bowl, combine olive oil, balsamic vinegar, honey, and Dijon mustard—season with a pinch of salt and pepper. Whisk until smooth.
- Build the salad base: In a large bowl, add the baby spinach. Top with strawberries, red onions, cucumber slices, and nuts.
- Add cheese and seeds.
- Gently sprinkle crumbled goat cheese and sunflower seeds on top.
- Drizzle and toss: Pour the dressing evenly over the salad. Use tongs or your hands to toss everything until well combined gently.
- Serve fresh: Plate immediately. It’s best served cold and fresh for peak crunch and flavour.
Nutrition and Health Benefits of Strawberry Spinach Salad
Strawberry spinach salad is more than just a pretty plate. It’s a nutrient-packed, low-calorie dish that’s perfect for those looking to eat light while still getting a range of essential vitamins and minerals. Below are the nutrition and health benefits of this flavorful and fresh salad.
Nutrition Benefits:
- Rich in Vitamin C: Strawberries are loaded with vitamin C, which supports your immune system and helps your body absorb iron from spinach.
- Excellent Source of Folate: Spinach contains folate (vitamin B9), which is essential for DNA production and red blood cell formation.
- Packed with Antioxidants: Both strawberries and spinach are full of antioxidants like lutein and anthocyanins. These help fight free radicals and protect your body from damage.
- Iron from Spinach: This leafy green is a great plant-based source of iron, which helps transport oxygen in your blood.
- High in Fibre: The salad is naturally high in dietary fiber, aiding digestion and promoting a feeling of fullness.
- Low in Calories: One serving is low in calories, making it ideal for weight-conscious individuals or those managing calorie intake.
- Contains Vitamin K: Spinach offers a generous dose of vitamin K, essential for healthy bones and blood clotting.
- Good Source of Potassium: This mineral helps regulate fluid balance, nerve signals, and muscle contractions.
- Magnesium Boost: Spinach contains magnesium, which supports muscle function, energy production, and a healthy heart.
- Calcium Contribution: Especially if paired with nuts or cheese, the salad may provide calcium, which is essential for bone health.
Health Benefits:
- Supports Heart Health: The antioxidants, fiber, and potassium help lower blood pressure and reduce cholesterol, promoting better heart function.
- Boosts Immunity: Vitamin C from strawberries helps defend the body against illnesses and infections.
- Improves Digestion: Fiber-rich ingredients like spinach and strawberries support a healthy gut and prevent constipation.
- Promotes Healthy Skin: The vitamin C and antioxidants help protect your skin from damage and improve collagen production.
- Helps Control Blood Sugar: Spinach has a low glycemic index, and strawberries may improve insulin response, helping keep blood sugar stable.
- Fights Inflammation: The natural anti-inflammatory compounds in the salad may reduce the risk of chronic diseases like arthritis.
- Aids in Weight Management: The high fiber and low-calorie combo makes it a filling but light meal, perfect for weight loss or control.
- Supports Eye Health: Spinach contains lutein and zeaxanthin—nutrients known to protect vision and reduce the risk of eye diseases.
- Strengthens Bones: The combo of vitamin K, calcium, and magnesium works together to support strong and healthy bones.
- May Reduce Risk of Cancer: Phytochemicals in spinach and strawberries are linked to reduced risk of certain cancers by protecting DNA and reducing inflammation.
Strawberry Spinach Salad Variation
There are many fun ways to customise your strawberry spinach salad. Swap out nuts with sunflower seeds or pecans for a different crunch. Instead of feta, try goat cheese or mozzarella pearls for a new flavour. Add sliced avocado or mandarin oranges for more colour and nutrients.
For a different dressing, use balsamic vinaigrette, poppy seed dressing, or a homemade honey mustard blend. Want a protein boost? Add grilled shrimp, salmon, or chickpeas. This salad easily fits vegan, vegetarian, or gluten-free diets — just choose your ingredients carefully.
How to Serve Strawberry Spinach Salad
Strawberry spinach salad is best served cold and fresh. You can plate it as a main meal by adding grilled chicken or tofu, or serve it as a colourful side for BBQs, potlucks, and brunches. Its light, sweet flavour pairs well with savoury dishes and fresh lemonade.
This salad also looks great on a platter, making it perfect for special occasions. The bright red strawberries and deep green spinach create a stunning visual contrast. Serve with a drizzle of dressing just before eating to keep the leaves crisp and fresh.
Storage Options
Store leftover strawberry spinach salad in an airtight container in the refrigerator. For best taste and texture, keep the dressing separate and only mix it in right before eating. This prevents the spinach from becoming soggy too quickly.
It’s best to eat the salad within 1–2 days. Avoid freezing it — the fresh fruits and greens will lose their texture. If you plan to prep in advance, store each part separately and assemble when ready to serve for the freshest results.
FAQs About Strawberry Spinach Salad
Is strawberry spinach salad healthy?
Yes, it’s loaded with vitamins, fiber, and antioxidants from the spinach and strawberries. It’s also low in calories and perfect for a light meal.
Can I make strawberry spinach salad ahead of time?
You can prep the ingredients early, but it’s best to add the dressing just before serving. This keeps the spinach from getting soggy.
What dressing goes well with strawberry spinach salad?
A balsamic vinaigrette or poppy seed dressing works great. They balance the sweetness of the strawberries with a tangy flavour.
Can I add protein to the salad?
Yes, grilled chicken, tofu, or nuts are perfect additions. They make the salad more filling and boost its nutritional value.