This apple feta spinach salad is the kind of meal prep that makes you feel like you have your life together—without actually spending your whole Sunday in the kitchen. It’s sweet, salty, crunchy, and fresh, with a dressing that’s bright enough to keep things interesting all week.
And because soggy salads are a hard no, this guide is built specifically to keep it crisp for 3 days. You’ll prep smart, store smarter, and assemble in minutes.
Why You’ll Love This
It’s a low-effort, high-reward meal prep: crisp apples, creamy feta, and fresh spinach with a tangy-sweet dressing you can shake up in a jar—plus simple storage tricks that stop the salad from going limp before you’re ready to eat.
Ingredients
- 8 cups baby spinach (about 8–10 oz)
- 2 crisp apples (Honeycrisp or Pink Lady), cored and diced
- 1 cup crumbled feta
- 1/2 cup chopped pecans or walnuts (toasted if you have time)
- 1/3 cup dried cranberries (optional, but very “salad that tastes like a treat”)
- 1/4 small red onion, very thinly sliced
- 1 tablespoon lemon juice (for the apples)
- Optional add-in protein: 2 cups cooked chicken (or chickpeas)
- Dressing (makes enough for 3 days)
- 1/4 cup extra-virgin olive oil
- 2 tablespoons apple cider vinegar
- 1 tablespoon Dijon mustard
- 1 tablespoon honey (or maple syrup)
- 1 small garlic clove, finely grated (or 1/4 teaspoon garlic powder)
- 1/4 teaspoon kosher salt, plus more to taste
- Black pepper, to taste
How to Make It
- Wash and dry the spinach. Rinse if needed, then dry thoroughly (salad spinner is ideal). Moisture is the enemy of crisp meal prep.
- Mix the dressing. In a jar with a tight lid, add olive oil, apple cider vinegar, Dijon, honey, garlic, salt, and pepper. Shake until emulsified. Taste and adjust (more honey for sweeter, more vinegar for brighter).
- Prep the apples the smart way. Dice the apples right before portioning. Toss with lemon juice to slow browning and keep them fresh-tasting.
- Slice the onion thin. If raw onion is too intense, soak slices in cold water for 5–10 minutes, then drain and pat dry.
- Set up your meal prep containers. Use 3 airtight containers (or mason jars). You’re going to keep wet and dry ingredients separated until serving.
- Layer for crispness (container method). Add dressing to a small leakproof cup (or mini jar) and place it in the container. Add apples in a separate section or small bag/cup. Keep nuts separate too, so they stay crunchy.
- Add the base and toppings. Put spinach in the main compartment. Sprinkle on feta, cranberries (if using), and red onion. Add protein if using (keep it dry and cooled).
- Seal and chill. Close containers tightly and refrigerate. When it’s time to eat, add apples + nuts, pour on dressing, and toss.
Tips for the Best Results
- Dry spinach like you mean it. If it’s even a little wet, it’ll break down faster. Add a paper towel to the container to absorb extra moisture (swap daily if needed).
- Keep dressing separate. This is the #1 rule for “crisp for 3 days.” Dress right before eating.
- Choose the right apple. Honeycrisp, Pink Lady, or Granny Smith hold up best. Softer apples get mealy fast.
- Lemon juice is your friend. A quick toss keeps apples from browning and also adds brightness.
- Toast the nuts. 5 minutes in a dry skillet = bigger flavor. Cool completely before storing so they don’t steam and soften.
- Feta placement matters. Keep feta above the spinach (not pressed against the bottom) so it doesn’t create damp spots.
- Use airtight containers. “Kinda closed” = sad spinach. This salad likes a tight seal.
Variations
- Swap the cheese: Try goat cheese for extra creaminess or shaved Parmesan for a sharper vibe.
- Make it dairy-free: Skip feta and add avocado at serving (don’t meal prep avocado unless you love risk).
- Add crunch: Use sunflower seeds, pumpkin seeds, or sliced almonds instead of pecans/walnuts.
- Go protein-forward: Add rotisserie chicken, grilled salmon, or chickpeas. (Chickpeas + feta is elite.)
- Change the fruit: Pears work great, but slice them right before eating for best texture. Grapes are also super meal-prep friendly.
- Make it heartier: Add cooked quinoa or farro (fully cooled) for a salad that eats like lunch-lunch.
Storage & Reheating
Store salad components in airtight containers in the fridge for up to 3 days, keeping dressing, apples, and nuts separate until serving. This recipe is meant to be eaten cold—no reheating needed—though if you add warm protein, heat it separately and let it cool slightly before topping the salad so the spinach stays crisp.
FAQ
How do I keep this apple feta spinach salad crisp for 3 days?
Keep anything “wet” away from the spinach: dressing in a separate cup/jar, apples tossed with lemon and stored separately, and add a paper towel to the container to absorb moisture. Toss everything together only when you’re ready to eat.
What’s the best container setup for meal prepping this salad?
A 3-compartment container works great: spinach in the big section, feta/onion/cranberries in one small section, and apples in the other. Keep nuts and dressing in tiny jars or snack bags. Mason jar salads can work too, but only if dressing stays separate—spinach doesn’t love being packed down.
My apples still turn brown—what else can I do?
Use a crisp variety (Honeycrisp, Pink Lady, Granny Smith), toss with lemon juice, and store in an airtight container. If you want extra insurance, add a tiny splash of apple cider vinegar to the lemon water (it won’t taste weird once mixed into the salad).
Can I prep everything for more than 3 days?
You can prep the dressing for up to 7 days, and you can portion nuts, feta, and dried fruit ahead. For best texture, spinach and apples are the limiting factor—day 3 is the sweet spot for “still crisp.” If you want to stretch to day 4, keep spinach extra dry and replace the paper towel daily.
What protein pairs best with apple, feta, and spinach for meal prep?
Chicken is the easiest (especially rotisserie), but chickpeas are excellent for a vegetarian option. Turkey, pork tenderloin, or salmon also work—just store cooked protein separately and add at serving so the salad stays fresh and the flavors don’t muddy together.