Strawberry Spinach Poppy Seed

My neighbor brought this salad to a potluck one spring, and I watched people go back for thirds of a salad, which almost never happens. She told me the secret was the poppy seed dressing—tangy, sweet, and somehow both simple and surprising at once. I've been making it constantly since, especially when I need something that feels both indulgent and genuinely good for you.

I made this for a work lunch once and someone asked if I'd bought it from a fancy restaurant—the strawberries catch the light, the feta crumbles look intentional, and somehow the pecans stay crunchy even after the dressing soaks in. That moment made me realize how a little attention to freshness and texture actually matters.

Ingredients

• Fresh baby spinach: Buy it already washed if you can; life's too short to dry a mountain of greens, and it holds up better in the salad.
• Fresh strawberries: Pick the smallest, ripest ones you find—they're sweeter and less watery than the giant ones.
• Red onion: Slice it paper-thin; it should be almost translucent so you taste the salad, not just the onion.
• Crumbled feta cheese: The tanginess is what makes this whole thing sing; don't skip it or substitute it without thinking.
• Toasted pecans: Toast them yourself if you have five minutes—they taste exponentially better than raw ones.
• Extra virgin olive oil: Use something you actually like the taste of; it's one of the few ingredients you really taste here.
• Apple cider vinegar: This is the backbone of the dressing; the slight fruitiness pairs perfectly with strawberries.
• Honey or maple syrup: Honey dissolves smoother, but maple syrup adds a subtle earthiness.
• Poppy seeds: Don't use old poppy seeds from the back of your cabinet; they go rancid and taste bitter.

Instructions

Make the dressing first:

Whisk the olive oil, apple cider vinegar, honey, lemon juice, and mustard together in a small bowl until the honey dissolves and everything looks a little creamy. Stir in the poppy seeds and season with a generous pinch of salt and fresh black pepper. Taste it—it should make your mouth water a little.

Assemble the salad:

Combine the spinach, strawberries, red onion, feta, and pecans in a large bowl. If you're using sunflower seeds, toss those in too. Keep everything separate until just before serving so nothing gets soggy.

Dress and serve:

Pour the dressing over the salad just as people are sitting down or right before you eat. Toss gently—you want the dressing on everything, but you don't want to bruise the berries or break the feta into dust. Serve immediately while the pecans are still a little crisp.

Save

My daughter once asked why this salad tasted special compared to the ones I make throughout the week, and I realized it's because someone took the time to make the dressing from scratch instead of reaching for a bottle. That small choice somehow makes people taste things they usually miss.

Why the Poppy Seed Dressing Changes Everything

A bottled dressing would make this salad fine, but the homemade version is where the magic lives. The vinegar and honey create a balance that feels almost creamy, even though there's no cream in it. The poppy seeds catch on your fork and add a subtle nutty flavor and interesting texture that store-bought versions often skip or get wrong.

How to Toast Pecans Like Someone Who Knows What They're Doing

Spread them in a dry skillet over medium heat for about three minutes, shaking the pan occasionally, until they smell incredible and look a shade darker. Don't walk away—they go from perfect to burnt in about 30 seconds. Cool them on a plate before chopping so they stay crunchy instead of releasing all their oil and turning soft.

Customizing This Salad Without Losing Its Soul

Swap goat cheese for the feta if you prefer something milder, or use almonds if pecans aren't your thing. If you're feeding someone who needs protein, add grilled chicken breast torn into bite-sized pieces, or chickpeas for a vegetarian option that doesn't feel like an afterthought. The spinach and strawberries are non-negotiable though—they're the whole point.

• For a spring version, add fresh mint leaves or a handful of pea shoots right before serving.
• If you make extra dressing, it keeps for a week and works beautifully on grain bowls or even roasted vegetables.
• Sunflower seeds are optional but worth including for the extra crunch and earthiness they bring.

Save

This salad proves that simple, fresh ingredients treated with a little intention can feel like something special. Make it for yourself on a regular Tuesday and it'll remind you why you started cooking in the first place.

Recipe FAQs

→ Can I substitute the nuts used in this salad?

Yes, pecans can be replaced with walnuts or almonds depending on your preference or availability.

→ What can I use instead of feta cheese?

Goat cheese works well as a creamy alternative, or use a vegan cheese substitute for a dairy-free option.

→ How long can the salad be stored after preparing?

For best freshness, dress the salad just before serving and consume within a few hours. Leftovers may become soggy if dressed too early.

→ Is the dressing suitable for a vegan diet?

Use maple syrup instead of honey and a vegan mustard to keep the dressing fully plant-based.

→ Can I add protein to make it a complete meal?

Absolutely, grilled chicken or chickpeas are great additions to boost protein content.