Fresh Strawberry Spinach Salad Recipe with Creamy Poppy Seed Dressing Guide

“You know that moment when you walk into a friend’s kitchen and suddenly the whole room smells like summer? That’s exactly what happened to me last June when my neighbor, Linda, was tossing together what looked like the simplest salad ever. I wasn’t expecting much—just a side dish for her weekend barbecue. But as I took my first bite of that fresh strawberry spinach salad with creamy poppy seed dressing, I was completely hooked. Honestly, I forgot all about the burger sizzling on the grill.

Linda swore it was a last-minute throw-together after she realized she forgot the usual potato salad. She pulled out some baby spinach, fresh strawberries she’d picked up that morning at the farmers’ market, and a little homemade dressing she whipped up in seconds. I was skeptical at first—spinach and strawberries? In a salad? But the tangy-sweet dressing and the crunch of toasted pecans made me rethink everything I knew about salads.

That cracked mixing bowl, a bit of dressing dribbling down the side, and the casual way she tossed it all together made it feel so approachable. I mean, maybe you’ve been there—wanting a fresh, light meal that doesn’t feel like a chore to prepare. Since that afternoon, this strawberry spinach salad has become a staple in my kitchen, especially when strawberries are in season. It’s simple, vibrant, and honestly one of those recipes that makes you want to eat greens, no complaints.

Why You’ll Love This Recipe

This fresh strawberry spinach salad recipe with creamy poppy seed dressing isn’t just another salad—it’s a celebration of fresh flavors and textures that work beautifully together. Having tested countless variations, I can confidently say this version strikes the perfect balance between sweet, tangy, and crunchy. Here’s why it might just become your go-to salad:

• Quick & Easy: Ready in under 20 minutes, it’s perfect for busy weeknights or last-minute gatherings.
• Simple Ingredients: Uses pantry staples and fresh produce you can find year-round or at your local market.
• Perfect for Any Occasion: Whether for brunch, a picnic, or a light dinner, it fits right in.
• Crowd-Pleaser: Kids, adults, picky eaters—you name it, everyone loves it.
• Unbelievably Delicious: The creamy poppy seed dressing is the secret weapon, offering a luscious texture and subtle sweetness that elevates the whole salad.

What sets this recipe apart? The dressing blends mayo and Greek yogurt for that creamy, tangy base while the poppy seeds add a delightful crunch and nuttiness. Plus, tossing in pecans adds another layer of texture and flavor that’s just irresistible. This isn’t just a salad; it’s the kind of dish that makes you pause and savor, maybe even close your eyes after the first bite. It’s fresh, comforting, and just the right amount of indulgent.

What Ingredients You Will Need

This salad uses simple, wholesome ingredients to deliver bold flavor and satisfying texture without the fuss. Most of these are pantry staples or easy to find fresh items, making it a breeze to pull together anytime.

• Baby Spinach: About 6 cups (180g), washed and dried. The tender leaves are the perfect fresh green base.
• Fresh Strawberries: 2 cups (about 300g), hulled and sliced. Use ripe, juicy berries for the best sweetness.
• Toasted Pecans: ½ cup (50g), roughly chopped. Adds a crunchy, nutty contrast. I prefer pecans from Fisher® for consistent quality.
• Red Onion: ¼ small, thinly sliced. Optional but adds a mild sharpness that balances the sweetness.
• Feta Cheese: ½ cup (75g), crumbled. The creamy tang works wonderfully here but can be omitted or swapped with goat cheese.

For the Creamy Poppy Seed Dressing:

• ½ cup (120ml) mayonnaise (I use Duke’s for its rich flavor)
• ¼ cup (60ml) plain Greek yogurt (full fat for creaminess, or dairy-free coconut yogurt if preferred)
• 2 tablespoons honey or maple syrup (balances the tanginess)
• 2 tablespoons apple cider vinegar (adds a bright, fruity acidity)
• 1 teaspoon Dijon mustard (for subtle depth)
• 1 tablespoon poppy seeds (small but mighty in flavor)
• Salt and freshly ground black pepper to taste

In summer, you can swap fresh strawberries for blueberries or raspberries. For a gluten-free option, all ingredients here are naturally gluten-free, just double-check your mayonnaise brand. If you can’t find poppy seeds, chia seeds can sometimes work as a substitute, though the flavor changes slightly.

Equipment Needed

• Large Salad Bowl: For tossing the spinach and strawberries without bruising the leaves.
• Small Mixing Bowl: To whisk the dressing ingredients smoothly.
• Whisk or Fork: For combining the dressing well. A small hand whisk works best.
• Measuring Cups and Spoons: To get the dressing ratios just right. I like using clear acrylic cups for easy reading.
• Knife and Cutting Board: For prepping strawberries, onions, and chopping pecans.
• Toaster Oven or Skillet: To toast pecans gently. A dry skillet heats them evenly without burning.

If you don’t have a whisk, a fork or even a small jar with a lid can be used to shake the dressing ingredients until combined. A salad spinner is a nice-to-have for drying spinach quickly but not essential—just pat dry with paper towels. Investing in a good quality chef’s knife makes slicing the strawberries and onion much easier and safer.

Preparation Method

1. Toast the Pecans: Heat a dry skillet over medium heat. Add pecans and toast for 3-5 minutes, stirring frequently until fragrant and lightly browned. Watch closely—they burn fast! Remove from heat and let cool.
2. Prepare the Dressing: In a small bowl, whisk together mayonnaise (½ cup or 120ml), Greek yogurt (¼ cup or 60ml), honey (2 tbsp), apple cider vinegar (2 tbsp), Dijon mustard (1 tsp), and poppy seeds (1 tbsp). Season with salt and pepper to taste. Whisk until smooth and creamy, about 1-2 minutes. If the dressing feels too thick, add a teaspoon of water at a time to loosen it.
3. Prep the Produce: Rinse 6 cups (180g) baby spinach thoroughly, spin or pat dry. Hull and slice 2 cups (300g) fresh strawberries into thin slices. Thinly slice ¼ small red onion if using.
4. Assemble the Salad: In a large bowl, gently combine spinach, sliced strawberries, toasted pecans, and red onion. Crumble ½ cup (75g) feta cheese over the top.
5. Toss with Dressing: Pour the creamy poppy seed dressing over the salad. Using salad tongs or clean hands, toss gently to coat evenly without bruising the spinach leaves. Taste and adjust seasoning if needed.
6. Serve Immediately: This salad is best enjoyed freshly tossed to keep the spinach crisp and the dressing vibrant. If preparing ahead, keep dressing separate and toss just before serving.

Tip: If your spinach feels a bit damp, lay it on paper towels before tossing to prevent the dressing from getting watery. And don’t rush the toasting of pecans—the aroma is a great early indicator they’re ready. I usually toast a bit extra for snacking!

Cooking Tips & Techniques

When it comes to making this fresh strawberry spinach salad with creamy poppy seed dressing, a few little tricks can make a big difference. First, always use fresh, crisp spinach leaves. Wilted or wet spinach will weigh down the salad and make it soggy quickly.

Don’t underestimate the power of toasting nuts. Toasting pecans brings out their natural oils and adds a fantastic crunch and depth of flavor. I once skipped this step in a hurry, and I could definitely tell the salad missed that little nutty pop.

For the dressing, combining mayo and Greek yogurt gives you the right creaminess and tang without being overly heavy. If you try to make this dressing with just one or the other, it tends to fall flat. Also, whisk the dressing thoroughly to break up any lumps, especially if your yogurt is chilled straight from the fridge.

When tossing the salad, be gentle. I learned the hard way that vigorous tossing bruises the spinach and leads to a less appealing texture. Use large, slow folds to keep everything intact.

Lastly, timing is key. This salad is best served within an hour of tossing. If you need to prepare in advance, keep the dressing separate and add it just before serving to keep the greens fresh and lively.

Variations & Adaptations

• Vegan Version: Swap the mayonnaise and Greek yogurt for vegan mayo and coconut yogurt, and omit feta or use a plant-based cheese alternative.
• Seasonal Twist: In fall, replace strawberries with sliced apples or pears, and swap pecans with toasted walnuts for a cozy, autumnal vibe.
• Protein Boost: Add grilled chicken breast or chickpeas for a more filling meal, perfect for lunch or light dinner.
• Flavor Kick: Toss in fresh herbs like mint or basil for an herbaceous lift that pairs beautifully with strawberries.
• Nut-Free: Replace pecans with crunchy sunflower seeds or pumpkin seeds if allergies are a concern.

One variation I love is adding a handful of cooked quinoa for extra texture and nutrition. It turns the salad into a wholesome main dish without losing any of the fresh flavors. Honestly, it’s a crowd-pleaser every time I bring it to potlucks.

Serving & Storage Suggestions

This strawberry spinach salad shines served chilled or at room temperature. For presentation, try layering the spinach and strawberries on a large platter, sprinkle pecans and feta last, and drizzle the dressing just before serving. It looks so inviting, especially when strawberries are bright and glistening.

Pair it with grilled chicken, fish, or light sandwiches for a balanced meal. A crisp white wine or sparkling water with lemon complements the sweet and tangy flavors perfectly.

If you have leftovers (which is rare), store the salad and dressing separately in airtight containers in the refrigerator. The salad is best eaten within 24 hours to keep the spinach crisp. Re-toss with a little extra dressing before serving, as the greens may dry out.

Reheating isn’t recommended, but if you add protein like chicken, you can warm that separately and serve alongside. Over time, the flavors meld beautifully, but the greens will soften, so serve fresh when possible.

Nutritional Information & Benefits

This fresh strawberry spinach salad is a nutrient-packed choice that’s light yet satisfying. A typical serving contains approximately:

Nutrient	Amount per Serving
Calories	220-250 kcal
Protein	6-8 g
Fat	18 g (mostly healthy fats from pecans)
Carbohydrates	12-15 g
Fiber	3-4 g

Spinach is loaded with vitamins A and C, iron, and antioxidants, making this salad a great choice for immune support and skin health. Strawberries add natural sweetness and vitamin C, while pecans provide heart-healthy fats and a satisfying crunch.

This recipe fits well into gluten-free and low-carb diets when served as is. The dressing’s combination of mayo and Greek yogurt adds protein and calcium, keeping it balanced. If you have nut allergies, swap pecans as suggested.

From my experience, this salad feels like a small wellness boost—comforting and fresh, yet nourishing in a way that makes you feel good after eating.

Conclusion

In the end, this fresh strawberry spinach salad with creamy poppy seed dressing stands out because it’s simple, fresh, and packed with flavor that’s easy to love. Whether you’re looking for a quick side or a light main, this recipe fits the bill with minimal fuss and maximum taste.

Feel free to play around with the ingredients to suit your preferences—maybe double the dressing (I won’t judge!), swap nuts, or toss in some herbs for a personal twist. I keep making this salad because it captures the brightness of strawberries and the comforting creaminess of the dressing perfectly every single time.

Give it a try and let me know how it goes! Share your tweaks or questions in the comments—I’m always excited to hear how your version turns out. Here’s to fresh flavors and simple joy in every bite.

FAQs

Can I make the creamy poppy seed dressing ahead of time?

Yes! The dressing can be made up to 3 days in advance and stored in an airtight container in the refrigerator. Just give it a good stir before using.

What can I substitute for poppy seeds if I don’t have any?

Chia seeds or sesame seeds can be used as alternatives, though they will slightly change the texture and flavor profile.

How do I keep my spinach from getting soggy in the salad?

Make sure to dry the spinach thoroughly after washing and toss the salad with dressing just before serving to keep it crisp.

Is this salad suitable for a vegan diet?

It can be! Swap mayonnaise and Greek yogurt for vegan versions, and replace feta with a plant-based cheese or omit it entirely.

Can I add protein to make this a main dish?

Absolutely! Grilled chicken, shrimp, or chickpeas make great protein additions that complement the fresh flavors nicely.

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