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Spinach Tomato Salad with Feta Cheese

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.

bowl of spinach salad

Plus, eating salads is a great way to help us get back on track if we slipped with our healthy eating over the winter.

spinach salad with tomatoes and feta

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.

Salads are generally low in calories, but sometimes it can be deceiving when you have one at a restaurant.

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

Making them at home allows you to limit unnecessary ingredients and control that calorie amount.

fork in salad bowl

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

Feta adds a distinct flavor that you will love. Feta is rich and flavorful and pairs really well with the vinegar-based dressing.

You’ll be very impressed with the final flavor of this salad.

close up of spinach salad bowl

Ingredients You’ll Need

There are two main parts to this salad, so here are the ingredients you’ll need.


Red wine vinegar – 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.

The acetic acid in red wine vinegar may also help in weight loss.

Olive oil – It is another fundamental salad dressing component. It’s a great option when choosing a cooking oil or a dressing oil.

Garlic – 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. It can be a big help when you’re trying to put together a meal in a pinch.

Dijon mustard -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 – 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. Some other options you could try are maple syrup or agave.


Feta cheese – 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 for it to make a difference.

Feta cheese is lower in fat than most other cheeses, but you should still only eat it in moderation.

Red onion – 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 – They are pretty easy to find year-round. They are sweet, delicious, and have some unique health benefits.

English cucumber – 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.

Cucumbers are a great way to do this.

English cucumbers are the really long cucumbers that are usually individually-wrapped. Other cucumber options will work just fine in this salad if you can’t find English cucumbers.

Spinach leaves – 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!

Some other good options to try would be romaine, arugula, or baby kale.

Pumpkin seeds – Pumpkin seeds are another ingredient in this salad that will help you feel full. They are high in fiber and magnesium.

Salt & black pepper

ingredients for salad

How to Make Spinach Tomato Salad

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.

spoon with bowl of dressing mixture

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

spinach with seeds in bowl

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

pouring dressing over salad

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.

completed spinach salad with tomatoes

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
serving bowl with feta tomato spinach salad

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.

When you choose to eat spinach raw, here are some of the added health benefits.

forkful of spinach salad

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.

spinach tomato salad

Other Low Calorie Recipes You Might Like

low cal spinach salad
spinach tomato feta salad

Spinach Tomato Salad with Feta Cheese

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.
4.43 from 82 votes
Prep Time 20 minutes
Total Time 20 minutes
Course Recipes
Cuisine Mediterranean
Servings 5 bowls
Calories 315 kcal



  • 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.


Serving: 1bowlCalories: 315kcalCarbohydrates: 13gProtein: 5.8gFat: 27gSaturated Fat: 6.6gPolyunsaturated Fat: 19.8gCholesterol: 20mgSodium: 375mgFiber: 2.7gSugar: 7.9g
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