This Apple Feta Spinach Salad is a fresh, crunchy, and vibrant dish that brings together sweet and savory elements in every bite. It’s easy to make, vegetarian-friendly, and tossed in a simple homemade honey mustard dressing. Perfect for a light lunch, a side dish, or topped with grilled chicken for a heartier meal.

Full Recipe:

Ingredients

• 3–4 cups baby spinach, rinsed

• 1 Gala apple, diced

• ½ cup dried cranberries

• 3 tablespoons chopped almonds

• ½ cup crumbled feta cheese

For the Dressing:

• ¼ cup olive oil

• 1 tablespoon honey

• ¼ cup apple cider vinegar

• 2 teaspoons Dijon or whole-grain mustard

• Salt and pepper to taste (optional)

Directions

1. In a small jar or bowl, whisk together the olive oil, honey, apple cider vinegar, and mustard until well combined. Season with salt and pepper if desired.

2. In a large salad bowl or serving dish, combine spinach, apple, cranberries, almonds, and feta.

3. Drizzle the honey mustard dressing over the salad just before serving and toss gently to combine. Enjoy immediately.

Nutrients

Approximate per serving (based on 2 servings):

• Calories: ~350–400 kcal

• Protein: ~6–8g

• Fat: ~28g

• Carbohydrates: ~22g

• Sugar: ~15g

• Fiber: ~3g

• Calcium: Provided from feta

• Vitamin A & C: Provided from spinach and apple

 

The Perfect Blend of Textures and Tastes

This salad shines in the way it balances contrasting elements. The sweet crunch of diced Gala apples pairs perfectly with the tartness of dried cranberries, while the rich, briny bite of crumbled feta brings a welcome savory edge. Almonds add a toasty crunch that enhances each forkful, and baby spinach serves as the refreshing, nutrient-rich base. Together, these ingredients create a satisfying harmony of flavors and textures—light yet substantial, wholesome yet indulgent. Each bite feels thoughtfully composed, proving that simplicity can still be deeply satisfying.

The Honey Mustard Dressing: Sweet, Tangy, and Homemade

No salad is complete without a standout dressing, and this honey mustard vinaigrette delivers in every way. Made with olive oil, apple cider vinegar, Dijon or whole-grain mustard, and a touch of honey, the dressing is tangy and slightly sweet with just the right amount of richness to coat the leaves without overpowering the delicate flavors. It complements the apples and feta beautifully while bringing cohesion to the whole dish. Plus, it’s incredibly easy to make with pantry staples and free of any preservatives or artificial ingredients often found in store-bought dressings.

Spinach: A Superfood Foundation

The baby spinach base not only adds a pop of vibrant green color but also offers a host of health benefits. Spinach is loaded with vitamins A and C, iron, and fiber, making it one of the most nutrient-dense greens available. It’s tender, mildly flavored, and a perfect backdrop for more assertive ingredients like feta and mustard dressing. Its slightly earthy notes are balanced out by the sweetness of apples and cranberries, which makes it appealing even to those who aren’t usually fans of leafy greens.

Sweetness from Apples and Cranberries

Gala apples are a great choice for this salad due to their balanced sweetness and crisp texture. They don’t brown as quickly as some other apple varieties, making them ideal for fresh dishes. When paired with dried cranberries, which add a chewy, tart-sweet element, they lend a fruity brightness that lifts the entire salad. These fruits not only enhance the taste but also boost the fiber and antioxidant content of the dish.

Creamy Feta and Crunchy Almonds for the Win

The feta cheese brings saltiness and creaminess that perfectly offsets the sweet elements of the salad. It crumbles easily over the spinach and clings to the dressing, adding richness without overwhelming the lighter components. Chopped almonds, on the other hand, provide crunch and a hint of nuttiness, which rounds out the dish’s texture profile. The inclusion of nuts also adds heart-healthy fats and a bit of protein, making the salad more filling and nutritious.

Easily Customizable to Suit Any Taste or Occasion

One of the best things about this salad is how flexible it is. You can swap out Gala apples for Honeycrisp, Fuji, or Granny Smith if you prefer more tartness. Pecans or walnuts can stand in for almonds, while goat cheese or blue cheese can be used in place of feta for a different flavor profile. Add sliced red onion for a little bite, or toss in grilled chicken, chickpeas, or quinoa to make it a more substantial meal. You can even turn it into a wrap with a whole wheat tortilla for a portable lunch option.

Perfect for Every Season, Especially Fall and Spring

Thanks to its mix of apples, greens, and cranberries, this salad fits perfectly into both fall and spring menus. In the fall, it’s a great way to use seasonal apples and pairs wonderfully with roast poultry or squash-based dishes. In spring, it offers a refreshing, tangy bite that complements lighter meals and picnics. It’s the kind of dish that feels at home on any table, whether it’s a casual weekday lunch or part of a holiday spread.

A Great Make-Ahead Option

This salad is also incredibly meal-prep friendly. While it’s best to dress it right before serving to keep the spinach from wilting, all the components can be prepared in advance. The dressing can be made and stored in the fridge for up to a week, the apples can be tossed with lemon juice to prevent browning, and the rest of the ingredients hold up well. Just assemble everything right before you’re ready to eat for a quick, delicious meal that tastes as fresh as if it were just made.

Nutritious, Light, and Guilt-Free

With around 350–400 calories per serving, this salad offers a satisfying meal without being heavy. The fat primarily comes from olive oil and almonds, providing heart-healthy monounsaturated fats. The sugar content is mostly natural, coming from apples and dried cranberries, and the fiber content supports digestion and helps you feel full longer. The inclusion of feta adds calcium, and spinach boosts your intake of key vitamins and minerals. It’s a smart, nourishing option whether you’re eating for health, energy, or pure enjoyment.

Conclusion

Apple Feta Spinach Salad is proof that a simple salad can be anything but boring. With its vibrant combination of flavors, satisfying textures, and health-conscious ingredients, it’s a dish you’ll want to return to again and again. It works as a side, a starter, or a complete meal when topped with protein. The sweet crunch of apples, the creamy bite of feta, and the zippy tang of the honey mustard dressing come together to create something truly special. Whether you’re cooking for one or serving a crowd, this salad is easy to make, endlessly adaptable, and always delicious.