Crisp apples, salty feta, and a big bed of spinach? That’s the kind of clean-eating combo that actually feels exciting. This Autumn Apple Feta Spinach Salad is fresh, cozy-season friendly, and perfect when you want something light but not boring.
It’s sweet, tangy, crunchy, and comes together fast—aka ideal for weekday lunches, meal prep, or a pretty side dish that looks like you tried (even if you didn’t).
Why You’ll Love This
This salad hits every craving: juicy apples, creamy feta, toasty nuts, and a simple homemade vinaigrette that tastes bright and seasonal. It’s clean-eating friendly, naturally gluten-free, and easy to customize with whatever you’ve got.
Ingredients
- 6 packed cups baby spinach (about 6–7 oz)
- 2 crisp apples (Honeycrisp or Gala), cored and thinly sliced
- 1/2 cup crumbled feta cheese
- 1/3 cup chopped pecans or walnuts
- 1/3 cup dried cranberries (look for no-sugar-added if desired)
- 1/4 small red onion, thinly sliced
- 1/2 avocado, sliced (optional but very good)
- 1 tablespoon pumpkin seeds (pepitas), optional for extra crunch
- 2 tablespoons extra-virgin olive oil
- 1 1/2 tablespoons apple cider vinegar
- 1 teaspoon Dijon mustard
- 1–2 teaspoons maple syrup or honey (to taste)
- 1/4 teaspoon fine sea salt, plus more to taste
- 1/8 teaspoon black pepper
- Pinch of cinnamon (optional, but gives major fall energy)
How to Make It
- Wash and dry the spinach really well. (Dry greens = dressing sticks better and your salad won’t get watery.) Add spinach to a large serving bowl.
- Slice the apples thin. If you’re not serving immediately, toss them with a tiny splash of apple cider vinegar or lemon juice to keep them from browning.
- Thinly slice the red onion. If you want it milder, soak the slices in cold water for 5–10 minutes, then drain and pat dry.
- Toast the nuts for extra flavor: add pecans or walnuts to a dry skillet over medium heat for 3–5 minutes, stirring often, until fragrant. Let cool.
- Make the dressing: in a small jar or bowl, combine olive oil, apple cider vinegar, Dijon, maple syrup (or honey), salt, pepper, and a pinch of cinnamon if using. Shake or whisk until emulsified.
- Assemble the salad: add apple slices, red onion, dried cranberries, and toasted nuts to the spinach.
- Drizzle about half the dressing over the salad and toss gently. Add more dressing as needed—you want it coated, not swimming.
- Top with crumbled feta (and avocado slices and pumpkin seeds if using). Taste and adjust with a pinch more salt/pepper, then serve right away.
Tips for the Best Results
- Use super-dry spinach. A salad spinner helps, or pat with paper towels if needed.
- Choose a crisp apple. Honeycrisp, Gala, Pink Lady, or Fuji hold up best.
- Toast your nuts. It takes minutes and makes the whole salad taste warmer and more “autumn.”
- Dress right before serving for peak crunch, especially if you’re adding apples and avocado.
- Go easy on the onion at first, then add more if you want extra bite.
- Make the dressing in a jar. Easy to shake, easy to store, and no extra dishes.
Variations
- Add protein: top with grilled chicken, turkey, salmon, or chickpeas for a full meal.
- Swap the cheese: goat cheese is extra creamy; shaved Parmesan is sharper; dairy-free feta works too.
- Change the greens: try arugula for peppery vibes, or do half spinach/half kale (massage kale with a little dressing first).
- Use a different crunch: sliced almonds, sunflower seeds, or candied pecans if you’re not strictly clean eating.
- Make it extra seasonal: add roasted sweet potato cubes or roasted butternut squash (cool slightly before adding).
- Boost the tang: add a tablespoon of pomegranate arils or a few thin slices of pickled red onion.
Storage & Reheating
Store leftover salad and dressing separately when possible. Keep salad (undressed) in an airtight container for up to 2 days and dressing in the fridge for up to 5 days. If the salad is already dressed, it’s best eaten within 24 hours. No reheating needed—if you add roasted veggies or protein, warm those separately and add right before serving.
FAQ
What makes this salad “clean eating”?
It’s built around whole foods: spinach, apples, nuts, and a simple homemade dressing with olive oil and vinegar (no bottled additives needed). You can keep it even cleaner by choosing unsweetened dried cranberries and using a small amount of maple syrup or honey in the dressing.
How do I keep the apples from turning brown?
Slice the apples right before serving, or toss the slices with a teaspoon of apple cider vinegar or lemon juice. It won’t make them taste sour—just keeps them looking fresh and bright.
Can I make this salad ahead for meal prep?
Yes—prep the components and keep them separate. Store spinach, sliced onion, cranberries, and nuts in one container, apples in another (with a splash of vinegar/lemon), and dressing in a jar. Assemble and dress right before eating for the best texture.
What protein pairs best with apple feta spinach salad?
Grilled chicken is the classic, but salmon is amazing for a cozy fall dinner. For plant-based, chickpeas or lentils work well, and a hard-boiled egg is an easy high-protein add-on.
Is feta okay if I’m watching sodium?
Feta is naturally salty, so you can use a smaller amount and skip extra salt in the dressing until you taste it. You can also swap in lower-sodium goat cheese or add more apples and avocado to balance the flavor without relying on extra salt.