Spinach Tomato Salad with Feta Cheese

4.43 from 82 votes
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This spinach tomato salad is an easy, refreshing, and hearty meal. It has vibrant flavors and is low calorie, vegetarian and gluten-free. It’s a lovely side dish or a full-on meal.

Spring is almost here! And that means it’s time for fresh fruit and vegetables.

There really isn’t a more perfect spring dish than a fresh, crisp salad packed with healthy vegetables and a vibrant dressing.

spinach tomato salad in bowl

Salads are exceptionally healthy when you decide to make them at home. This spinach tomato salad with feta cheese is a salad you’ll want to make at home over and over again.

This salad is only 315 calories! Some salads that you might find on menus could be more than 800 calories.

This salad is packed with colorful vegetables and a tangy dressing. One of the best parts of this salad is the feta cheese!

serving bow of salad

Ingredients You’ll Need


Red wine vinegar (1/4 cup) – vinegar-based dressings are often much healthier than creamy dressings. Red wine vinegar is a common pantry item that makes some of the best-tasting dressings.

Olive oil (1/2 cup) – It is another fundamental salad dressing component. It’s a great option when choosing a cooking oil or a dressing oil.

Garlic (2 cloves) – It has immune-boosting properties and provides an exceptional flavor to the dressing.

It’s best to use fresh garlic, but there is a trick if you are short on time (and don’t want your hands to stink!). You can purchase pre-chopped garlic.

Dijon mustard (1 tbsp) – Dijon mustard is a great way to add flavor and creaminess without adding extra calories. Feel free to try other mustards, but Dijon is often the most used in salad dressings.

Honey (1 tbsp) – It is a natural sweetener. You’ll always want a little bit of sweetness in your salad dressing. When buying honey, try to buy raw and unfiltered for the best taste and health benefits.


Feta cheese (4 oz) – Using hard cheese, like feta cheese, is a great way to add a salty, creamy flavor to your salad in small amounts. It’s a very flavorful cheese, and you do not need a lot.

Red onion (½) – Red onions are delicious in many salads. However, they might be too intense for some people.

If that’s the case, it’s ok to omit them. You could also try a less intense option like sprinkling a few sliced chives or green onions.

Grape tomatoes (3 cups) – They are pretty easy to find year-round. They are sweet, delicious, and have some unique health benefits.

English cucumber (1/2) – Cucumbers are a great source of fiber. It’s are beneficial to pack your salad with crunchy, healthy ingredients to help you feel full after eating it.

Spinach leaves (4 cups) – They are easy to find in the store and easy to grow if you plan to garden this summer. If you don’t like spinach or want to try another salad green, go ahead!

Pumpkin seeds (1/4 cup) – Pumpkin seeds are another ingredient in this salad that will help you feel full. They are high in fiber and magnesium.

Salt & black pepper (to taste)

ingredients for salad

How to Make Spinach Tomato Salad

Step 1. To make the salad, you’ll first want to mix together the dressing. Combine the vinegar, oil, Dijon mustard, and honey in a small bowl. Then whisk everything together.

Set the dressing aside while you compile the salad.

Step 2. Add the remaining salad ingredients into a large bowl. Toss them together lightly.

Step 3. Then pour the salad dressing over the mixed salad. Toss again so that the dressing evenly coats all of the ingredients.

Step 5. Now your salad is ready to enjoy! It’s best to serve it right away so that the spinach and other ingredients do not get soggy.

steps to make salad

What Main Dish Goes with Spinach Salad?

This spinach salad would be a great side dish for the main entrée. Some great ideas to try would be:

  • Seared chicken breasts with balsamic glaze
  • Grilled shrimp skewers
  • Sliced flank steak
  • Steamed fish with lemon
  • Pan-fried tofu
bowl of salad next to serving bowl

Can You Eat Spinach Raw in a Salad?

Yes! You can eat raw spinach with anything. While eating cooked spinach provides many health benefits, so does eating it raw.

First, eating it raw will have more folate, potassium, and vitamin C than if you were to cook it. Spinach also contains a high level of iron.

Some might be hesitant to eat raw spinach after recent food poisoning instances. To avoid getting sick from raw spinach, always wash your greens before using them, even if the bag says pre-washed.

fork in bowl of salad

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spinach tomato feta salad
4.43 from 82 votes

Spinach Tomato Salad with Feta Cheese

By Karo @ AllNutritious
This spinach tomato salad is a perfect vegetarian meal in the summers. It's refreshing, super easy to make, and vibrant in flavors. It's low-calorie, vegetarian, and gluten-free.
Prep: 20 minutes
Total: 20 minutes
Servings: 5 bowls



  • 1/4 cup red wine vinegar
  • 1/2 cup olive oil
  • 2 cloves garlic minced
  • 1 tbsp dijon mustard
  • 1 tbsp honey


  • 4 oz Feta cheese crumbled
  • ½ red onion sliced
  • 3 cups grape tomatoes halved
  • 1/2 English cucumber cubed
  • 4 cups spinach leaves roughly chopped
  • 1/4 cup pumpkin seeds
  • Salt & black pepper to taste


  • Combine the dressing ingredients in a bowl. Give it a good whisk.
  • Add feta cheese, red onion, tomatoes, cucumber, spinach, pumpkin seeds, salt, and black pepper to a large bowl.
  • Toss them together. Pour in the dressing and toss some more.

Recipe Video


Serving: 1 bowl | Calories: 315kcal | Carbohydrates: 13g | Protein: 5.8g | Fat: 27g | Saturated Fat: 6.6g | Polyunsaturated Fat: 19.8g | Cholesterol: 20mg | Sodium: 375mg | Fiber: 2.7g | Sugar: 7.9g

Nutrition information is automatically calculated, so should only be used as an approximation.

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