Say hello to COLOR, Spinach Strawberry Salad with Balsamic Poppy Seed Dressing style! Whether you need a healthy lunch or are looking for a salad to bring to a party that—this is critical—people actually want to eat, this strawberry spinach salad with poppy seed dressing and feta is the recipe for you!

The best ever spinach strawberry salad with balsamic poppy seed dressing, pecans, and feta or goat cheese.

Strawberry spinach salad is my unofficial start to spring because—and I think it’s important that we are honest about this—a March or early-April spring is not a real thing when you live in the upper Midwest.

Slowly, however, my little yard turns greener, and I notice my salad cravings shifting away from warm toppings like the lentils and roasted vegetables in this Lentil Salad with Roasted Cauliflower or the sautéed potatoes in this Pea Salad to ones that are distinctly lighter and  brighter: strawberries, poppy seeds, feta.

Another catalyst for my subjective start to “spring” (and I am not even going to pretend that I am ashamed about this): the strawberry poppy seed salad at Panera returns. Oh happy day!

Today’s healthy spinach strawberry salad is gateway food. It’s a starter to spring (or a continuation of it if you are lucky enough to live in a place where spring arrives on time).

It’s a starter to salad skeptics. Sweet berries, toasted pecans, creamy feta, and a lovely honey balsamic poppy seed dressing make for an easy transition to leafy greens, even if salad isn’t usually something you typically pile willingly onto your plate.

And it’s a starter or side for any spring or summer party menu! Did someone ask you to bring a side for Easter? A potluck? A dinner party where you’re not sure what everyone likes? This spinach strawberry salad is an ideal choice. It’s easy, crowd-pleasing, and flexible too.

Bowl of salad with fruit, nuts, and cheese

How to Make the Best Ever Strawberry Spinach Salad

Consider this recipe more of an adjustable, go-with-the-flow starter than a strict script.

I’ve included the ingredients and amounts to make a stellar spinach strawberry salad for a crowd, but you can switch them up to suit your preference or keep things fresh and new when you come back to make it again.

Key Salad Ingredients

  • Spinach. Spinach and strawberries are classic together and an excellent choice. For a peppery twist, try using a blend of half arugula, half spinach.
  • Strawberries. Buy the juiciest, ripest fruit you can find. To change it up, try mixing in any combination of blueberries, raspberries, dried cranberries, or mandarin oranges.
A bowl of red ripe strawberries
  • Toasted Pecans. The necessary crunchy element that no good salad should be without. Not into pecans? Try swapping slivered almonds or chopped walnuts. Whatever nuts you choose, be absolutely sure to toast them first—it makes them crisp and 1,000x more flavorful.

Working around a nut allergy? Try toasted sunflower seeds.

  • Feta. The key to a truly satisfying, not-salad salad is to add a touch of creaminess, and cheese was born for it. In addition to mild feta, I adore spinach strawberry salad with goat cheese or a mild blue cheese like gorgonzola. It’s extra decadent and tangy. 

Whether you choose feta, goat cheese, or blue cheese, buy a block of it (or in the case of goat cheese, one of those cute little logs), and crumble it yourself.

I know the tubs of cheese crumbles are tempting, but they fail miserably in the creamy department because they are coated in a starchy powder to keep them from caking together. TRUST ME HERE. If you are going to add cheese to your salad, why not make sure that cheese is lusciously creamy?

  • Red Onion. To give this healthy strawberry spinach salad a friendly bite and keep it from being too sweet.

RED ONION TIP: When you are using red onions raw like in this spinach strawberry salad recipe, soak them in water first. This preserves the onions’ flavor but removes the harsh (and stubbornly lingering) aftertaste.

A light, bright, easy salad in a bowl with fresh fruit, cheese, and nuts

Let’s Talk Poppy Seed Dressing

When I crave spinach strawberry salad, I crave spinach strawberry salad with poppy seed dressing. Maybe it’s the Panera factor (it’s definitely the Panera factor), but I consider the two together a package deal to be embraced.

The poppy seeds feel cheery and add micro pops of texture too!

Rather than a creamy dressing, this spinach strawberry salad calls for a poppy seed vinaigrette made with balsamic vinegar and honey for a few reasons:

  • Balsamic and strawberry are divine together.
  • The acidity of the dressing adds a nice balance.
  • I always have balsamic vinegar in my pantry.
  • It is FAST.

The two greatest barriers to making your own vinaigrette from scratch are time and ingredients. This one takes seconds, and you have everything you need to make it in your pantry right now.

The Directions

Chopped pecans on a wooden cutting board
  1. Toast the pecans, then chop them. My preferred toasting method is in the oven.
    Sliced red onions in a glass mixing bowl
  2. Place the sliced onions in a bowl of water. While they hang out, whisk the dressing ingredients together.
    Strawberries, red onions, and spinach in a glass bowl
  3. Add the spinach, strawberries, and onions to a serving bowl.
    Strawberry spinach salad in a glass bowl
  4. Drizzle some dressing over the top and toss. Start conservatively—you can always add more later, but you can’t take back any excess.
    A glass bowl with spinach, red onions, chopped pecans, and feta
  5. Add the cheese and nuts. Toss and add more dressing if you so desire. ENJOY!
A bowl of strawberry spinach salad with chopped pecans, cheese, and poppy seed dressing

What to Serve with Strawberry Salad

As the recipe is written, this salad is perfect for a bright side or starter, but here are a few ideas to make it a main dish:

Make Ahead and Storage Tips

  • To Make Ahead. Dress the salad as shortly before serving as you can. If you don’t plan to eat it all right away, dress only what you plan to eat right away.
  • To Store. Store leftover, undressed salad in the refrigerator for up to 4 days. Refrigerate any leftover dressing in an airtight container (a jar is perfect) for up to 5 days, then shake before serving.
A bowl full of spinach salad with strawberries, feta, pecans, and poppy seeds

Tools Used to Make This Spinach Salad with Strawberries

The best ever Spinach Strawberry Salad with Balsamic Poppyseed Dressing, pecans, and feta or goat cheese.

Spinach Strawberry Salad

5 from 57 votes
The best ever Spinach Strawberry Salad with balsamic poppy seed dressing, pecans, and feta. Beautiful, healthy, and always a crowd pleaser!

Prep: 15 mins
Cook: 10 mins
Total: 20 mins

Servings: 6 servings


For the Strawberry Spinach Salad:

  • 3/4 cup raw pecans
  • 1/2 small red onion very thinly sliced
  • 10 ounces fresh baby spinach I also love a 50/50 arugula and spinach blend
  • 1 quart strawberries hulled and quartered (about 1 pound)
  • 3/4 cup crumbled feta cheese buy the block-style feta, not pre-crumbled; the texture is much better

For the Poppy seed Dressing:

  • 1/4 cup balsamic vinegar
  • 3 tablespoons extra-virgin olive oil
  • 1 1/2 tablespoons poppy seeds
  • 1 1/2 tablespoons honey
  • 1/2 teaspoon Dijon mustard
  • 1/2 teaspoon kosher salt
  • 1/8 teaspoon black pepper


  • Toast the pecans: Preheat the oven to 350 degrees F. Spread the pecans in a single layer on an ungreased baking sheet. Bake for 8 to 10 minutes, until the pecans smell fragrant and the center of a pecan is tan when the pecan is broken in half. (Do not walk away from the oven in the last few minutes of cooking. This is when nuts love to burn.) Transfer to a cutting board and roughly chop.
  • Place the sliced onions in a bowl and cover with cold water. Let sit while you prepare the rest of the salad (this keeps their flavor but removes the harsh onion bite).
  • Prepare the dressing: In small mixing bowl or large liquid measuring cup, whisk together all of the dressing ingredients—vinegar, oil, poppy seeds, honey, mustard, salt, and pepper—until well combined. (Alternatively, you can shake the ingredients together in a mason jar with a tight-fitting lid).
  • Assemble the salad: Place the spinach in a great big serving bowl. Add the strawberries. Drain the red onion and add it as well. Drizzle about half of the dressing over the salad and toss to coat the leaves. Assess the amount of dressing. You want the spinach leaves to be nicely moistened but not swimming in dressing. Add a little more if needed to suit your preferences. Add the feta and pecans. Toss lightly to combine. Serve immediately, with extra dressing on the side as desired.


  • Dress the salad as shortly before serving as you can. If you don’t plan to eat it all right away, dress only what you plan to eat right away, then store the leftover, undressed salad in the refrigerator for up to 4 days. Refrigerate leftover dressing in an airtight container (a jar is perfect) for up to 5 days, then shake before serving.
  • Nutrition is an estimate and has been calculated with two-thirds of the dressing, as you likely will not need all of it for the salad.


Serving: 1of 6Calories: 249kcalCarbohydrates: 16gProtein: 6gFat: 20gSaturated Fat: 5gCholesterol: 17mgFiber: 4gSugar: 10g

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Erin Clarke

Hi, I'm Erin Clarke, and I'm fearlessly dedicated to making healthy food that's affordable, easy-to-make, and best of all DELISH. I'm the author and recipe developer here at and of The Well Plated Cookbook. I adore both sweets and veggies, and I am on a mission to save you time and dishes. WELCOME!

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  1. Yum!! This is the exact recipe I was looking for to take to an Easter party this weekend…and it couldn’t have come at a better time! Your food blog is hands-down my favorite! I’m always excitedly waiting for the next recipe to be posted!

  2. Saw this on instagram this morning and decided to make it for dinner. Soaking the onions really made a difference and let the other flavors shine through. A keeper. 5 stars

  3. Unfortunately, I didn’t take a picture of this wonderful salad. It is delicious and so refreshing. I had Quinoa on the side with it. Thank you! We’ll have it again.5 stars

  4. I loved this! Made it tonight.  Thanks for your details about why to toast the nuts and I also learned about the creamier feta. I already had crumpled feta on hand, so next time I’ll buy the block.  I never take the time to make my own vinaigrette, but this was super quick and yes, I had all ingredients in my cupboard.  The strawberries are so great with the dressing.  I can’t wait to have more tomorrow.  5 stars

  5. Hope this isn’t a silly question – when you say soak the onions, do you mean before or after you slice them?

  6. Hi there
    This salad sounds fabulous. I have all the ingredients except for poppy seeds for the dressing. Can I leave it out? Would it affect the flavour? Thanks for sharing your recipes ?

  7. I’m planning on taking this to a party this weekend. Would you suggest leaving the dressing to the side or should I dress the salad shortly before I leave to go to the party?

    1. Hi Molly! I would suggest leaving the dressing on the side just to make sure it stays fresh. I hope the recipe is a hit!

  8. Thanks for the tip to soak the red onion slices! What a huge difference that makes!
    Would you please email me the stawberry salad recipe? Can’t print from cell phone… Thank you. Love your recipes!

  9. This strawberry spinach salad is so good.  I don’t like spinach very much, but the dressing on this is so yummy that I don’t even realize I’m eating spinach LOL  Couldn’t stop eating it.5 stars

  10. This is the first salad I’ve ever made with fruit and it is so good. I am absolutely in love. 110% delicious. The onions were still so strong smelling but they hardy have a taste. Totally a killer recipe. 5 stars

    1. Thank you for taking the time to share this kind review, Chelsea! I’m so happy to hear that this recipe was a hit!

    1. Hi Sharon! I think adding grilled chicken or shredded chicken would be a delicious way to make it a filling main. You could also serve it alongside a nice crusty loaf of bread. I hope this helps!

  11. This salad was delicious and was easy to prepare! My husband loved  it, too. I appreciated the tips on the onion and feta cheese. 5 stars

  12. Your info on crumbling your own feta is spot on. Since I’ve been shredding my own cheeses (cheddar, mozzarella, etc,), I’ve realized that they’re creamier and actually taste alot better. After shredding it, I just dust it with a small amount of cornstarch and it never sticks together, even when freezing it. It seems like there’s more volume to it also.

    1. Hi Donna! You could also try this salad with goat cheese or a mild blue cheese like gorgonzola. I hope you love the recipe if you try it!

  13. Hi! Have most of the dressing ingredients except for the dijon mustard…I only have spicy brown. Will that work? Will I have to add or adjust the other ingredients? I also have ground (dry) mustard.

    Thank you so much! I look forward to making this salad this week :)

    1. Hi Sam! I’ve never tried using a different mustard, so I’m not sure how it would turn out. I’m afraid either one could impact the flavor of the dressing. If you decide to experiment, I’d love to hear how it goes!

  14. This salad was absolutely delicious ! My whole family loved it and I have all boys.  I topped it with grilled chicken.  Will definitely make it again.5 stars

    1. I’m so pleased that this recipe was a hit, Adrienne! Thank you for taking the time to share this kind review!

  15. This deliciously, beautiful salad is so refreshing! Toasting the pecans was a great idea because it was an incredible flavorful addition. I am also glad I soaked the purple onion as suggested. The Balsamic dressing was easy to shake up in a Mason jar & see possibilities for it with other dishes. Fresh, tasty, easy to make! Can’t go wrong ? ⭐️⭐️⭐️⭐️⭐️ RATING5 stars

  16. Enjoying this salad for the second time. Very good! I did cut back on the poppy seeds as a personal preference. Served with chicken and added some blueberries I had on hand. Yummy and healthy!5 stars

  17. This was seriously the best salad ever!! I will definitely be putting this on my favorites of all time.5 stars

  18. Hi, I’ve always just used bottled balsamic dressing but really want to try your recipe. What brand of balsamic do you recommend for salads? Budget friendly please.5 stars

    1. Hi Debbie! I don’t have one brand I strongly recommend over others. Trader Joe’s store brand is quite good if you have one near you. I hope you enjoy the recipe if you try it!

  19. This salad is delicious! I used farmer’s market strawberries, Violife vegan feta, half spinach and half arugula, and toasted almonds. Made the dressing exactly as written. Couldn’t have been more tasty! Thanks Erin for a great recipe.5 stars

  20. This salad is a big favorite of mine! It’s so delicious! I could eat it everyday. Sometimes I do… of course, changing up the portion size for 1. The dressing is by far the best!!!!! My husband agrees…….. it’s very tasty! Thanks for posting this recipe, Erin!
    P.S. I think everyone should give it a try!5 stars

  21. I first made this dressing in the summer to serve with my version of a strawberry and spinach salad and everyone across the table LOVED both the salad and dressing. My husband, who usually hates vinegar and the idea of a spinach salad, is now converted lol! In my strawberry and spinach salad I use peppers, pomegranates, cucumber and dill (omitting the onions, feta and pecans.) I also skip the mustard in the dressing as it isn’t an ingredient we use at home and can assure others the results are incredible! Definitely recommend giving this recipe a go :)5 stars

    1. So glad to hear it is still delicious without the musty as I am allergic to mustard. Thank you for sharing

  22. So simple but so delicious. I wouldn’t have thought of this combination but my god it works a treat. The dressing is amazing too!5 stars

  23. Thank you for the recipe! Great salad! Followed the recipe all the way, except that I realized I ran out of pecans:) So I used a mix of the raw pistaccios, sliced almonds and walnuts. It turned out really good!5 stars

      1. Made this with shallot rather than red onion and skipped the soaking step. We didn’t have poppy seeds so we skipped those. Made it otherwise as described. Super tasty! Thanks for the recipe!5 stars

  24. This was yummy! Didn’t have any poppy seeds or balsamic vinegar, but rather, I substituted chia seeds and aged balsamic vinaigrette dressing. Still tasted wonderful. Can’t wait to do this again with all the listed ingredients. Thank you!5 stars

  25. Simple and delicious. We used feta and mixed balsamic with 2 or 3 strawberries reduced vinagrete then add some super good quality olive oil.5 stars

  26. Made this salad today after seeing it as a special at an upscale restaurant in Sheboygan. I got something else that day because I knew I could make it at home. I used goat cheese because my younger daughter doesn’t like feta cheese. We added grilled chicken also. That upscale restaurant also thinly sliced red onions in salads and it’s always so good, so I did that too. Loved it and would highly recconend this recipe.5 stars

  27. Made this with our Easter meal and everyone loved it! Had feta and goat as cheese options on the side. Easy and healthy as well which is always a win!5 stars

  28. I serve this delicious salad with battered deep fried fish and chips.
    Big family favourite with the freshness perfectly balancing out the fried food.
    I add blueberries and raspberries to the mix for extra zest.5 stars

  29. this salad is crazy good, it is all my favourite indigents, feta, red onions, walnuts, balsamic, strawberries!! I love it so freaking much. sometimes I use all spinach, a 50/50 mix, add some blueberries! it is such a good salad I cannot even put it into words.5 stars

  30. Another keeper! This salad is absolutely delicious! I didn’t use all of the dressing to it’s saved for another Spinach Strawberry Salad!5 stars

  31. I only had balsamic glaze so I eliminated the honey and whisked in enough water to thin the dressing to a good consistency. Since I don’t like onion, I put a small portion of onion less salad aside for myself and later drizzled some dressing on. I actually preferred this to tossing the salad with dressing. It stayed fresher and prettier until served. This recipe was so yummy my hubby asked if we could make this one again! ☺️5 stars

  32. I’ve made many Spinach Strawberry Salads but this one is by far the best. The dressing makes the salad. Delicious!5 stars

  33. I just made this recipe; it was lovely and refreshing and absolutely marvelous. I’ve recently (through health issues) been ordered to eat non-gluten and non-dairy. Strangely, as I observe these new restrictions, I am craving bright colored fruits and vegetables (before I liked only processed food)— and today I’m like, Wow I want a salad like I tasted at (a friends house years ago), spinach and strawberries and crunchy SOMETHING—

    Then i looked online . This was PERFECT!!!!5 stars

  34. This salad is OUTSTANDING! When I found this recipe I was in heaven. All the goodness of healthy and a touch of sweet and crunch to boot. The flavor combo of the dressing is amazing and I’ve made this for potlucks, dinner party’s, lunch, and, weekly dinner. I substitute goat cheese for feta as I’m not a fan and always a hit. Thank you for sharing another fantastic recipe!5 stars

  35. I am going to make this today & am wondering if I can substitute sugar for the honey &, if so, how much sugar would I use?

    1. Hi Cher! I have never tested the recipe using sugar instead of honey, so it would be hard to say. Some other readers have had luck substituting water for the honey. Hope that helps!

  36. Absolutely delish! Grainy Dijon and local raw honey made it a bit too thick and sweet so I added some lemon juice and it was perfect. Hubby loved it too! Can’t wait to try more of your recipes :)5 stars

  37. I have to say, every recipe of yours is a big hit!! This salad was delicious, I make often changing up nuts etc, I make your recipes for first time for guests knowing they will always be great.5 stars

  38. I’m 70 years old and have made and eaten many delicious strawberry spinach salads but YOURS IS THE BEST! You’re my FIVE STAR LADY. Keep those recipes coming. My husband thinks I am a great cook, thanks to your recipes and tops.

    Now how about a recipe for Greek stuffed bell peppers???????5 stars

    1. Hi Pam! So glad you all enjoyed it! Thank you for this kind review! Greek stuffed bell peppers sounds like a great idea!

  39. Made this tonight, adding rocket, cherry tomatoes, avocado and fresh basil….it tasted absolutely amazing! Thank you Erin! 😘5 stars

    1. Hi Trudie! You are welcome! Thank you for leaving this kind review and I am so happy you enjoyed the salad!

  40. Funny enough, my Sister Erin suggested I make a strawberry salad at home after eating one from a restaurant! I made this one and it was so yummy! I did honey roast chopped pecans which was just what I had one hand, but it was so delicious! My boyfriends hobby is cooking and he didn’t even look up while eating it. He says he loved it too! I wish I could add a pic! Thanks for the recipe!! 😀🎉5 stars

  41. Delicious and a feast for the eyes! I made it w/out the poppyseeds. What would be a good soup to make with this to round out the meal?5 stars

    1. Hi Julie! I have a number of soups that would go well with this salad. You can find them listed here: Thank you for this kind review!

  42. Delicious! Making it again today!
    Made dressing last night and put in fridge. Hulled and sliced strawberries last night.
    Great tip on soaking the red onion!5 stars

  43. If I make this as a side dish for 20 people should I double or triple it? Not sure how big the six serving size is. Looks amazing!5 stars

    1. Hi Kimberley, for that many people I would say you will likely need to triple the recipe. It will all vary depending on how big your servings are. 6 servings here is about 1 1/4 cups of spinach plus the other ingredients. Hope this helps!

  44. Hi! I am planning on making this for New Years eve, but with strawberries so expensive right now, would manderine oranages taste just as good? Thanks for you help!5 stars

    1. Hi Shelley! I’ve only tested the recipe as written, so you’d be experimenting. If you decide to try it, I’d love to hear how it goes!

  45. Love!! So easy to make! To make it easier I used emerald glazed pecans in a bag! Also used goat cheese instead and used slightly less poppy seeds (1.5 tsp)5 stars

  46. Absolutely delish. I prefer this dressing over the mayonnaise one that I usually use. Used romaine, as that was all we had.5 stars

    1. Hi Shane! Hope you enjoy the salad. Please remember all of my work is copyrighted and needs proper credit if used. If you have any questions please email us at Thanks!

  47. Loved it! I prepared for me and my family (who can be picky about salads 😆) and they actually loved it too! Although I had to remove the onions for them, but kept them in my portion. So delicious and goes perfect with that dressing! Thanks for sharing!5 stars

  48. This was a fan favorite on a Sunday afternoon with family and friends. The dressing was so good until my husband declared we no longer need to purchase dressings from the store, this is it.
    I used glazed pecans for efficiency’s sake, and I did soak the red onions prior to assembling.

    C. Ashford, CA5 stars

  49. Are used to make the salad 25 years ago with spinach, strawberries, goat cheese , candied slivered almonds…. The dressing had the following: Extra light EVOO, cider vinegar, shredded white onion, sugar, poppy seeds, Dijon mustard and I can’t remember the rest…. Have you seen this dressing recipe before? Can’t remember the amount of each ingredient, but if you’ve seen it before, can you send me the entire recipe??? Thx. Deb

    1. Hi Debbie! I only know the measurements of this recipe, and am not familiar with the one you are asking for. Also for this recipe, the entire ingredient list is located in the recipe card. You can click the “jump to recipe” button to help you get there faster! Hope you enjoy it!

  50. I wanted to say that I made this salad for Easter dinner. There were 14 adults, and 8 children (aged 1 to 14). I tripled the recipe as it said it served 6. It was HUGE! We barely made a dent on the salad bowl, although EVERYONE raved about how good it tasted.

    So, as a side salad, I think 9 servings would have been more appropriate.

    Thanks for the recipe!

  51. Fresh spinach and strawberries from my local farmer’s market, and company coming for dinner…what should I make? This! It was so easy to throw together. I followed the recipe exactly except reduced the poppy seeds just a bit, and didn’t bother to soak the onions since I enjoy the red onion flavor in salads. Next time I’ll use Gorgonzola because I love blue cheeses. This is a delicious classic spring salad. Definitely a keeper.5 stars

    1. Hi Lynn! You’ll find all of the nutrition facts for the recipe in the recipe card. If you are looking for something more specific you can easily calculate it yourself, there are lots of free tools online ( is popular). I hope that helps!

  52. Hello I would like to try this recipe but I would like to know the serving size for the vingarette and for the salad