Spinach Tomato Salad with Feta Cheese

Description

Fresh, colorful, and bursting with Mediterranean flavor, this Spinach Tomato Salad with Feta Cheese is a quick and healthy dish that’s perfect for lunch, dinner, or as a refreshing side. Tender baby spinach leaves are tossed with juicy cherry tomatoes, creamy feta cheese, crisp red onions, and a simple homemade lemon vinaigrette that enhances every bite. The combination of fresh vegetables, tangy cheese, and bright citrus dressing creates a light yet satisfying salad you’ll want to enjoy all year long.

This salad comes together in just minutes, making it ideal for busy weekdays, meal prep, picnics, barbecues, or holiday gatherings. Packed with vitamins, antioxidants, healthy fats, and protein, it’s a nutritious option that doesn’t compromise on flavor. Pair it with grilled chicken, salmon, shrimp, steak, or roasted vegetables for a complete meal, or enjoy it on its own for a light vegetarian lunch.

The homemade dressing is made with extra virgin olive oil, fresh lemon juice, garlic, and herbs, giving the salad a fresh Mediterranean taste that’s far better than store-bought dressings. Every bite is crisp, refreshing, and perfectly balanced with savory, tangy, and zesty flavors.

Ingredients For the Salad

6 cups baby spinach
2 cups cherry tomatoes, halved
½ cup crumbled feta cheese
¼ cup thinly sliced red onion
¼ cup sliced cucumber
2 tbsp chopped fresh parsley
2 tbsp chopped fresh basil (optional)

For the Lemon Dressing

3 tbsp extra virgin olive oil
2 tbsp fresh lemon juice
1 tsp lemon zest
1 garlic clove, minced
1 tsp Dijon mustard
1 tsp honey
½ tsp dried oregano
Salt and freshly ground black pepper, to taste

Optional Toppings

Sliced avocado
Kalamata olives
Toasted sunflower seeds
Roasted chickpeas

Instructions

Wash and thoroughly dry the baby spinach.
Slice the cherry tomatoes in half.
Thinly slice the red onion and cucumber.
Place the spinach into a large serving bowl.
Add the tomatoes, cucumber, red onion, parsley, and basil.
Sprinkle the feta cheese evenly over the salad.
In a small bowl, whisk together the olive oil, lemon juice, lemon zest, garlic, Dijon mustard, honey, oregano, salt, and pepper until smooth.
Pour the dressing over the salad just before serving.
Toss gently until every ingredient is lightly coated.
Taste and adjust the seasoning if needed.
Garnish with additional feta, parsley, cracked black pepper, and lemon wedges.
Serve immediately while the vegetables are fresh and crisp.

Tips

Use fresh baby spinach for the best texture and flavor.
Add the dressing just before serving to keep the spinach from wilting.
Block-style feta cheese crumbled by hand provides better flavor than pre-crumbled feta.
Toasted nuts or seeds add extra crunch.
Grilled chicken or shrimp makes this salad a complete high-protein meal.
Chill the salad ingredients before assembling for maximum freshness.
Fresh herbs give the salad a bright Mediterranean flavor.

Notes

Store the undressed salad in an airtight container for up to 2 days.
Keep the dressing separate until ready to serve.
Leftover dressing can be refrigerated for up to 1 week.
This salad is best enjoyed fresh and is not suitable for freezing.

Q&A

Can I make this salad ahead of time?
Yes. Prepare all the ingredients ahead and store the dressing separately until serving.

Can I use another cheese?
Absolutely. Goat cheese, fresh mozzarella, or shaved Parmesan are great alternatives.

How can I make it vegan?
Replace the feta with a dairy-free feta alternative and substitute maple syrup for the honey.

What should I serve with Spinach Tomato Salad with Feta Cheese?
It pairs perfectly with grilled chicken, baked salmon, shrimp skewers, steak, roasted vegetables, grilled lamb, or warm pita bread with hummus.

Servings

Serves 4

Nutrition (Approx. Per Serving)

Calories: 210
Protein: 7g
Carbohydrates: 9g
Fat: 17g
Saturated Fat: 5g
Fiber: 3g
Sugar: 5g
Sodium: 360mg
Cholesterol: 20mg
Potassium: 520mg
Calcium: 18% DV
Iron: 15% DV
Vitamin A: 95% DV
Vitamin C: 40% DV