by Olena

Healthy Spinach Salad Recipe

by Olena

5 from 1 reviews

Healthy spinach salad ingredients in a bowl drizzle with easy vinaigrette

Spinach Salad

I have the best healthy spinach salad recipe for you!

12 years ago a friend made it for me. Back when we used to live in Calgary. She invited us over for a weeknight dinner. I was a 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 for weeknights and all celebrations. And I use tongs for tossing because I feel bad to throw out plastic bag after single use.

Is Spinach Salad Good for You?

Obviously, yes. Spinach is a super green! 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 spinach 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 spinach salad is super good for you!

What to Put in Simple Spinach Salad?

What to add to spinach salad 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
  • Easy spinach salad dressing

spinach salad with eggs, cucumber, tomato, baby spinach, soy sauce, Dijon mustard and olive oil

Healthy Spinach Salad Dressing

Healthy dressing for this spinach salad 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

Baby Spinach Salad Tips and FAQs

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 though. Works like a charm.

What if dressing solidifies in the fridge?

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. Place a handful or two in a skillet.
  2. Cook on medium heat until fragrant, stirring occasionally not to burn.
  3. Add a bit of butter and sugar.
  4. Cook until candied, stirring often.

I’m sorry but everything is eyeballed because a) I’m European b) because you can do it too.:)

spinach salad in a bowl

How to Make Healthy Spinach Salad

  1. Add eggs and vegetables in a salad bowl.
  2. Shake the dressing in a small Mason jar.
  3. Pour dressing over salad before serving and toss gently. Serve immediately.

What to Eat with Spinach Salad?

More Healthy Spinach Recipes


Healthy Spinach Salad Recipe

5 from 1 reviews

Simple spinach salad recipe with EASY healthy salad dressing you can make in 5 minutes.

  • Author: Olena of
  • Prep Time: 15 minutes
  • Cook Time: 5 minutes
  • Total Time: 20 minutes
  • Yield: 8 servings 1x
  • Category: Salad
  • Method: Chopping + Stove
  • Cuisine: American Ukrainian


Healthy 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


  1. In a large salad bowl, add spinach, eggs, tomatoes, cucumber, mushrooms and sesame seeds.
  2. 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.
  3. 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.

 Did you make this recipe? Please give it a star rating in the comments.

olena osipov in the studio

Hello and welcome to iFOODreal.

My name is Olena Osipov. I'm a mom to 2 boys and a wife to Alex. And this is our healthy family recipes blog. I grew up in Ukraine on real food. As an adult, I tried many diets without results. Now for over 10 years, I cook quick and easy healthy meals for my family. I can help you with “What’s for dinner?” too.

What You Will Find Here

Healthy family recipes with simple ingredients. Many are inspired by my Ukrainian heritage. I share mostly dinner recipes because it just never ends... I’m obsessed with healthy freezer meals. And more than in love with my Instant Pot.

A Little More About Me

Originally from Ukraine, I now reside on magic Vancouver Island in British Columbia, Canada with my family. I started this blog in 2012 when I ended up at home with 2 small kids unemployed and a wee bit chubby.

5 comments on “Healthy Spinach Salad Recipe

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  1. 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

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