The Ultimate Healthy Spinach Salad with Apple and Walnuts

This healthy spinach salad is the perfect balance of sweet, savory, and crunchy textures. It comes together in less than 15 minutes, making it an ideal choice for a quick lunch or a light dinner side. Packed with fresh greens, crisp apples, and heart-healthy walnuts, this dish proves that eating well does not mean sacrificing flavor. It is tossed in a simple homemade vinaigrette that you can whisk up in seconds. whether you are a meal-prep pro or just looking for a fresh bite, this salad delivers.

Why You Will Love This Recipe

• Nutrient-Dense: Spinach is a powerhouse of iron and vitamins, while walnuts provide healthy omega-3 fats.
• Quick Preparation: There is no cooking required other than quickly toasting the nuts. You can have this on the table in under 15 minutes.
• Texture Balance: You get the softness of the cheese, the crispness of the apple, and the crunch of the nuts in every bite.
• Versatile: It works beautifully as a standalone light meal or as a side dish for chicken or fish.

Ingredients List

For the Salad:

• Baby Spinach: 5 ounces (one standard bag), washed and dried.
• Apple: 1 large (Honeycrisp or Fuji work best), thinly sliced.
• Walnuts: 1/2 cup, roughly chopped and toasted.
• Red Onion: 1/4 cup, very thinly sliced.
• Feta Cheese: 1/3 cup, crumbled (goat cheese is a great alternative).¹
• Dried Cranberries: 1/4 cup (optional for extra sweetness).²

For the Vinaigrette:

• Extra Virgin Olive Oil: 3 tablespoons.
• Apple Cider Vinegar: 1 tablespoon.
• Dijon Mustard: 1 teaspoon.
• Honey or Maple Syrup: 1 teaspoon.
• Salt: 1/4 teaspoon.
• Black Pepper: To taste.

Tools Used in Cooking

• Large Mixing Bowl: For tossing the greens.
• Small Jar or Whisk: To emulsify the dressing.
• Chef’s Knife: For slicing apples and onions.
• Cutting Board: A stable surface for chopping.
• Measuring Spoons: For accurate dressing portions.

Step-by-Step Instructions

1. Prep the Greens: Ensure your baby spinach is thoroughly washed and completely dry. Wet spinach will make the dressing slide off and ruin the texture.
2. Toast the Walnuts: Place the chopped walnuts in a small dry skillet over medium heat. Stir frequently for 2 to 3 minutes until they smell nutty and fragrant. Remove them immediately to cool so they do not burn.
3. Make the Dressing: In a small jar or bowl, combine the olive oil, apple cider vinegar, Dijon mustard, honey, salt, and pepper. Shake or whisk vigorously until the mixture is thick and combined.
4. Assemble the Base: Place the dry spinach in your large mixing bowl. Add the sliced apples, red onion, cooled walnuts, and dried cranberries.
5. Add Cheese and Dress: Sprinkle the crumbled feta cheese over the top. Drizzle about half of the dressing over the salad.
6. Toss and Serve: Gently toss the salad with tongs to coat everything evenly. Add more dressing only if needed. Serve immediately.

Nutrition Facts

Values are estimates per serving based on a recipe yielding 2 servings.

Nutrient	Amount per Serving
Calories	340 kcal
Total Fat	28g
Saturated Fat	5g
Carbohydrates	22g
Fiber	5g
Sugar	14g
Protein	8g

Helpful Tips

• Dry Your Greens: The most important step for a good salad is drying the spinach. Use a salad spinner if you have one. If not, pat the leaves dry with paper towels.
• Tame the Onion: If raw red onion tastes too strong for you, soak the slices in a bowl of ice water for 10 minutes before adding them to the salad. This removes the harsh “bite.”
• Toast the Nuts: Do not skip toasting the walnuts. It brings out their natural oils and adds a much better crunch and flavor.

Variations

• Add Protein: Top this salad with grilled chicken breast, hard-boiled eggs, or chickpeas to turn it into a filling main course.
• Change the Fruit: If apples are not in season, try using sliced strawberries, pears, or even pomegranate seeds.
• Swap the Nut: Pecans, almonds, or sunflower seeds are excellent substitutes for walnuts.
• Dairy-Free: To make this vegan, simply omit the cheese or use a dairy-free feta alternative.

How to Serve

This salad pairs excellently with lean proteins. Try serving it alongside roasted salmon, grilled chicken, or a simple steak. It is also a great companion to pasta dishes, as the acidity of the dressing cuts through heavy sauces like alfredo.

Storage Instructions

Ideally, salad should be eaten fresh. Once dressed, spinach will wilt within an hour.

• Meal Prep: If you want to make this ahead of time, store the salad components (spinach, toppings) in one container and keep the dressing in a separate small jar.
• Leftovers: If the salad is already dressed, it is best to eat it immediately. It will not store well in the refrigerator overnight.
• Dressing: Any leftover dressing can be stored in the fridge in an airtight container for up to one week.

FAQs

Can I use frozen spinach for this salad?

No. Frozen spinach is best for cooked dishes like soups or dips. For a fresh salad, you must use fresh baby spinach or mature spinach leaves with the stems removed.

Is spinach salad healthy for weight loss?

Yes. Spinach is very low in calories but high in volume and fiber, which helps keep you full.4 Just be mindful of the amount of dressing and cheese you add, as these contain the most calories.

How do I keep the apples from turning brown?

The acid in the dressing (apple cider vinegar) helps prevent browning. If you are slicing the apples hours before serving, toss the slices in a little lemon juice to keep them fresh.

Conclusion

This healthy spinach salad recipe is a testament to how simple ingredients can create a delicious meal. It offers a perfect mix of sweet fruit, savory cheese, and fresh greens. By following these easy steps and tips, you can create a nutritious dish that looks beautiful and tastes professional. Whether for a quick lunch or a dinner party side, this recipe is sure to become a staple in your kitchen.