by Olena

Spinach Salad

Olena's image
Olena Osipov
5 from 10 votes

Spinach Salad with eggs, tomatoes, cucumbers, sesame seeds and easy healthy salad dressing. Simple spinach salad recipe for a weeknight or a celebration table.

I promise it is one of the easiest and best salads you will ever make! Along with spinach and strawberry salad and lettuce and tomato salad.

Spinach salad ingredients in a bowl drizzle with easy vinaigrette

Healthy Spinach Salad

I have the best healthy spinach salad recipe for you!

12 years ago a friend made this spinach salad for me. Back when we used to live in Calgary. She invited us over for a weeknight dinner. I was brand new mom.

She tossed this baby spinach salad with the dressing in a garbage bag! Yes. An enormous amount of salad in a white trash bag. I was impressed. Not environmentally friendly choice but every spinach leaf gets coated in delicious easy spinach salad dressing.

It has become my go-to salad, on par with cucumber tomato salad and arugula salad, for weeknights and all celebrations. And I use tongs for tossing because I feel bad to throw out a plastic bag after single use.

baby spinach, sesame seeds, tomato, cucumber, eggs, dijon, soy sauce, oil

Ingredients You Will Need

What to add to spinach salad recipe or what are the ingredients? You will not believe how easy it is.

You can add whatever you want but here are the basics my friend used. And I do the same because I always seem to have these ingredients on hand:

  • Baby spinach
  • Grape tomatoes
  • Cucumber
  • Mushrooms (obviously I was out)
  • Eggs
  • Sesame seeds

Healthy Spinach Salad Dressing

Healthy spinach salad dressing is to die for and so easy! You shake all these pantry staples in a jar and refrigerate for up to a few weeks.

It’s my go-to homemade dressing I use any time on any combination of vegetables.

  • Extra virgin olive oil
  • Apple cider vinegar
  • Dijon mustard
  • Soy sauce
spinach salad dressing in a jar

How to Make Ahead and Store

Once tossed, it is best to enjoy salad the same day. Spinach wilts extremely fast.

You can make it ahead though: Refrigerate all salad ingredients in a bowl covered with plastic separately from the dressing for up to 2 days. Dressing lasts for up to 2 weeks in the fridge.

What if dressing solidifies in the fridge? Olive oil hardens when refrigerated. Just place the jar with the dressing in a bowl with hot water for 10 minutes or so. Always shake dressing before adding to salad.


How to dry spinach without a salad spinner?

I absolutely love my salad spinner. But if you don’t have one here is how you can dry spinach without a salad spinner:
1. Wash spinach in a large bowl with cold water.
2. Drain and wash again.
3. Drain as much as you can. I usually hold it with my hand. No colander.
4. Spread on a linen towel and pat dry. You might have to switch a towel for dry one. Still more environmentally friendly choice than paper towels.

Can you freeze spinach for salads?

Unfortunately not. Once you freeze fresh spinach it wilts. You can freeze spinach for a green smoothie recipe, lentil soup or spinach dip though. Works like a charm.

How to make candied pecans for spinach salad?

If you would like to “glorify” this simple salad with candied pecans, here is how to make them:
1. In a large skillet, add 1 cup pecans and toast them on medium heat for 5 minutes or until fragrant, stirring often.
2. Turn off heat and add 1 tbsp maple syrup.
3. Stir until nuts are all coated and caramelize.

Of course you can double proportions because these nuts make a delicious snack!

spinach salad in a bowl

Is Spinach Salad Good for You?

Obviously, yes. Spinach is a superfood. I think it’s important to learn how to use spinach in a salad. Frankly there are not many other ways you can eat it raw. And there are health benefits to eating raw vs. cooked spinach.

  • Spinach is an extremely nutrient-rich vegetable. It contains high amounts of carotenoids, vitamin C, vitamin K, folic acid, iron and calcium.
  • Spinach has been shown to aid in cancer prevention thanks to its antioxidants.
  • Spinach contains compounds beneficial for the eye health.
  • Spinach keeps your heart healthy.

How many calories in this healthy salad? About 170 calories if you serve it as a side dish dividing the recipe into 8 servings. You can also make it a main dish. For example, if you add grilled chicken breast. On a hot summer day…Mmmm. So good!

How much fiber in a spinach salad? Only 1.6 grams. Ha, I thought would be more. But still this easy salad is super good for you!

What to Eat with Spinach Salad?

Grilled or baked chicken breast goes well with spinach salad for a low carb dinner. So does baked salmon. For a quick and budget friendly vegetarian dinner make spaghetti with tomato sauce.

More Healthy Spinach Recipes

Spinach Salad

Best Ever Spinach Salad {So Easy!}

Spinach Salad with eggs, tomatoes, cucumbers, sesame seeds and easy healthy salad dressing. Simple recipe for a weeknight or a celebration table.
5 from 10 votes
Print Save Rate
Course: Salad
Cuisine: American Ukrainian
Prep Time: 15 minutes
Cook Time: 5 minutes
Servings: 8 servings
Calories: 158kcal
Author: Olena Osipov


Spinach Salad

  • 11 oz box of organic baby spinach pre-washed
  • 4 hard boiled eggs sliced
  • 1 cup grape tomatoes cut in halves
  • 1 long English cucumber sliced
  • 2 cups mushrooms sliced
  • 2 tbsp sesame seeds toasted

Healthy Spinach Salad Dressing

  • 1/3 cup olive oil extra virgin
  • 3 tbsp apple cider vinegar
  • 2 tbsp Dijon mustard
  • 2 tbsp soy sauce


  • In a large salad bowl, add spinach, eggs, tomatoes, cucumber, mushrooms and sesame seeds.
  • In a small Mason jar, add olive oil, apple cider vinegar, Dijon mustard and soy sauce. Screw on lid tight and shake until well mixed.
  • Pour dressing over salad before serving and toss gently. Serve immediately.

Make Ahead: Refrigerate salad ingredients separately from the dressing covered with plastic for up to 2 days.

    Dressing can be refrigerated for up to 2 weeks. Olive oil hardens when refrigerated. Just place a jar with the dressing in a bowl with hot water for 1o minutes or so. Always shake the dressing before serving.



      How to make candied pecans for spinach salad? If you would like to “glorify” simple spinach salad with candied pecans, here is how to make them:
      1. In a large skillet, add 1 cup pecans and toast them on medium heat for 5 minutes or until fragrant, stirring often.
      2. Turn off heat and add 1 tbsp maple syrup.
      3. Stir until nuts are all coated and caramelize.


      Serving: 1cup | Calories: 158kcal | Carbohydrates: 5g | Protein: 6g | Fat: 13g | Saturated Fat: 2g | Cholesterol: 93mg | Sodium: 268mg | Potassium: 445mg | Fiber: 2g | Sugar: 2g | Vitamin A: 3967IU | Vitamin C: 15mg | Calcium: 80mg | Iron: 2mg
      Join today and start saving your favorite recipes

      Recipes and images are a copyright of It is against the law to republish recipes anywhere including social media, print and all world wide web. Nutritional info is provided for informational purposes only and to the best knowledge.

      Did you try this recipe?

      Follow @ifoodreal on Instagram, snap a photo, and tag it #ifoodreal. Show me what you are making!

      olena osipov in the studio

      Hello and welcome to iFOODreal.

      My name is Olena Osipov. I'm a mom to 2 boys, a wife to Alex and we reside on magical Vancouver Island in British Columbia, Canada. This is our healthy family recipes blog. Originally from Ukraine, I grew up on real food. As an adult, I struggled with diets for years because none worked long-term. Now for over 10 years, I cook easy healthy meals for my family. I can help you with “What’s for dinner?” too.

      25 comments on “Spinach Salad

      Our “happiness” software automatically deletes any comments of racial, politicial, religious or any offensive nature without publishing, so we can keep on happily cooking delicious recipes for you. For substitutions please refer to extensive recipe post and recipe card notes. If you don't see an answer, you are welcome to try your version and let us know how it went as recipes are posted only as tested. Comments may take up to 24-48 hours to reply. Please see our full comment policy.:).

      Leave a Reply

      Your email address will not be published. Required fields are marked *

      Recipe Rating

      This site uses Akismet to reduce spam. Learn how your comment data is processed.

      1. 5 stars
        This is DELICIOUS!!! I didn’t have the apple cider vinegar so I substituted rice wine vinegar. Do NOT skip the sesame seeds. They make the salad! I added a little green onion to mine as well. I scaled the recipe down for 2. And NO I did not share! lol

      2. I am making this to add in my meal plan and just wondering how much the nutritional values change leaving out the mushrooms.

      3. Question: If I make the dressing with rice vinegar will it make a big difference in taste vs apple vinegar?

      4. 5 stars
        I never leave a rating but this salad is totally worth the 5 stars! I didn’t use nuts neither the eggs and served it as a side with rotisserie chicken. The dressing is amazing!!!

      5. 5 stars
        My family loved this salad and dressing. We eat salads at least 3 to 4 times a week and this one will be on our list of favorites. It was so easy and simple to make.

          1. 5 stars
            One of the best baby spinach salads I’ve had.S We had it as meal. I swear, my partner couldn’t stop eating. Amazing. Thank you Olena.?

      6. 5 stars
        Your healthy spinach recipe is Wonderful. Kindly mail me some more recipe about healthy bodies. I m doing my gym training 2 hours per day I m 40 year young man kindly mail me superb recipes for health nutrition

      The information on this website is for educational purposes only. It has not been evaluated by the FDA and is not intended to diagnose, treat, prevent, or cure any disease. You assume full responsibility and liability for your own actions.

      This page may contain affiliate links. is a participant of Amazon Services LLC Associates Program. If you make a purchase, we will receive a small commission at no extra cost to you. It helps keep iFOODreal recipes free. Thanks for your support!