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    Home » Recipes » Salads

    Spinach Blueberry Salad with Yogurt Dressing {Healthy and Fresh}

    Modified: Aug 30, 2022 · Published: Jun 30, 2022 · by Amy Casey · This post may contain affiliate links · 18 Comments

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    spinach blueberry salad

    Looking for a side dish recipe to perk up a lackluster dinner?  Add a spark to your meal with this fresh and healthy Spinach Blueberry Salad. The salad contains a rainbow of colors. It is loaded with a variety of fresh vegetables and fruits tossed with a sweet and tangy yogurt dressing.

    spinach salad with blueberries

    Want to spice up our lackluster and unremarkable dinner? Ditch the ordinary tossed salad for this fresh and healthy Spinach Blueberry Salad. It's just bursting with flavor.

    Loaded with tender baby spinach, plump blueberries, tart apples, red onion, shredded cabbage, and crunchy sunflower seeds, I feel healthy just looking at it. And the creamy yogurt dressing adds just the right touch of sweet tanginess. This is a winner of a side dish!

    Salads bursting with fresh ingredients like my Melon Salad with Fresh Mozzarella, Lemony Cauliflower Salad, and Apple, Fennel and Radish Slaw and this super fresh and healthy Spinach Blueberry Salad with Yogurt Dressing are some of my favorites. They are extraordinary side dishes for an ordinary entrée of grilled chicken, steak or fish.

    Jump to:
    • why you'll love this recipe
    • ingredients & substitutions
    • how to make this healthy salad
    • can you prepare salad ahead of time?
    • chef tips for making spinach blueberry salad
    • more salad recipes to try
    • just one more thing
    • Recipe

    why you'll love this recipe

    And I LOVE that I can prep the salad in advance too. I mix up the dressing up to 4 days in advance and store it in the refrigerator. The salad ingredients are combined in a big bowl, covered and refrigerated. When it's time to serve, I toss the salad with dressing and serve.

    ingredients & substitutions

    spinach, blueberries, apple, cabbage, yogurt
    • Plain Greek yogurt ~ Whole milk yogurt is my first choice for this salad. But lowfat or fat free yogurt are also options.
    • Mayonnaise
    • Honey
    • Dijon mustard ~ Spicy or yellow mustard are alternatives.
    • Whole milk ~ Half and half or light cream are substitutes.
    • Kosher salt
    • Fresh ground black pepper
    • Baby spinach
    • Blueberries
    • Cabbage or cole slaw mix
    • Apple
    • Red onion
    • Roasted and salted sunflower seeds

    how to make this healthy salad

    A small bowl with yogurt dressing ingredients.
    A large bowl with spinach, cabbage, and blueberries.
    1. Make the dressing: In a small bowl combine yogurt, mayonnaise, honey, Dijon mustard, and milk. Season to taste with kosher salt and pepper.
    2. Make the salad: In a large bowl, add the spinach, blueberries, cabbage, apple, onion, and sunflower seeds.
    3. To serve: Toss spinach blueberry salad with the dressing. Sprinkle the more sunflower seeds and serve immediately.
    A spinach salad with apples, red onion, sunflower seeds.
    A serving of apple, blueberry spinach salad.

    can you prepare salad ahead of time?

    A perfect dish to take to your next cookout or party, this spinach blueberry salad can be made in advance. Whisk up the dressing and store it in the refrigerator for up to 4 days. Assemble the salad ingredients in a large bowl. Store covered in the refrigerator for up to one a day in advance.

    Just before serving, toss the dressing with the salad and top with extra sunflower seeds.

    spinach blueberry salad on a fork

    chef tips for making spinach blueberry salad

    • Use full fat yogurt: For the richest tasting dressing, use full fat yogurt. But if you are looking for a healthier dressing, use nonfat or low fat yogurt instead.
    • Cabbage or bagged cole slaw mix: Use either fresh cabbage (green, purple or napa are delicious options) or a bagged cole slaw mix in the salad.
    • Keep the apples from browning: No one likes to eat brown apples. To keep them fresh looking, place sliced apples in a bowl of cold water with the juice of half a lemon for 5 to 10 minutes. Then just drain and add them along with the other salad ingredients.
    • Add a nut: If sunflower seeds are not your fave, try a nut instead. Toasted pine nuts, pecans, almonds or walnuts are all delicious in the spinach blueberry salad.
    • Add dressing a little at a time: No one likes a salad drowning in dressing. Add the dressing a little at a time. Toss the salad and add more if needed.
    spinach blueberry salad in a bowl and serving dish

    more salad recipes to try

    • Tomato Mozzarella Caprese Salad
    • Chickpea Salad with Herb Vinaigrette
    • Corn Salad with Bacon

    just one more thing

    If you make this fresh and healthy spinach blueberry salad, I’d love hearing from you. Be sure to leave a comment and/or give this recipe a rating ~ I do my best to reply to all your comments. And snap a photo to post to Instagram. I’ll add the photos to my Insta stories as I love seeing all your creations.

    Also check out my Facebook and Pinterest pages for lots of fabulous foodie stories, videos, cooking tips, and recipes.

    spinach blueberry salad
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    Recipe

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    single serving of spinach blueberry salad

    Fresh and Healthy Spinach Blueberry Salad with Yogurt Dressing


    5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    5 from 8 reviews

    • Author: Amy Casey
    • Total Time: 20 minutes
    • Yield: 6 servings 1x
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    Description

    Looking for a side dish recipe to perk up a lackluster dinner?  Add a spark to your meal with this fresh and healthy spinach blueberry salad. The salad contains a rainbow of colors. It is loaded with a variety of fresh vegetables and fruits tossed with a sweet and tangy yogurt dressing.


    Ingredients

    Units Scale

    for the dressing

    • 3 tablespoons plain Greek yogurt
    • 3 tablespoons mayonnaise
    • 1 ½ tablespoons honey
    • 2 teaspoons Dijon mustard
    • 1 tablespoon milk
    • Kosher salt and pepper to taste

    for the salad

    • 8 cups of baby spinach
    • 2 cups of shredded cabbage or bagged cole slaw mix
    • 1 large apple (julienned)
    • 1 cup blueberries
    • 1 small red onion (thinly sliced)
    • ¼ cup sunflower seeds

    Instructions

    1. Make the dressing: In a small bowl combine yogurt, mayonnaise, honey, Dijon mustard, milk. Season to taste with kosher salt and pepper. Set aside.
    2. Make the salad: In a large bowl, add the spinach, blueberries, cabbage, apple, onion, and 3 tablespoons of the sunflower seeds.
    3. To serve: Toss the spinach blueberry salad with the some of the dressing. Taste and add more of the dressing if needed. Sprinkle the remaining sunflower seeds and serve immediately.

    Notes

    • Use full fat yogurt: For the richest tasting dressing, use full fat yogurt. But if you are looking for a healthier dressing, use nonfat or low fat yogurt instead.
    • Cabbage or bagged cole slaw mix: Use either fresh cabbage (green, purple or napa are delicious options) or a bagged cole slaw mix in the salad.
    • Keep the apples from browning: No one likes to eat brown apples. To keep them fresh looking, place sliced apples in a bowl of cold water with the juice of half a lemon for 5 to 10 minutes. Then just drain and add them along with the other salad ingredients.
    • Add a nut: If sunflower seeds are not your fave, try a nut instead. Toasted pine nuts, pecans, almonds or walnuts are all delicious in the spinach blueberry salad.
    • Add dressing a little at a time: No one likes a salad drowning in dressing. Add the dressing a little at a time. Toss the salad and add more if needed.
    • Prep Time: 10 minutes
    • Cook Time: 10 minutes
    • Category: side dish
    • Method: no cooking required
    • Cuisine: American

    Nutrition

    • Serving Size: ⅙ of recipe
    • Calories: 118
    • Sugar: 13 g
    • Sodium: 113 mg
    • Fat: 4.1 g
    • Saturated Fat: 0.7 g
    • Unsaturated Fat: 0 g
    • Trans Fat: 0 g
    • Carbohydrates: 19.6 g
    • Fiber: 3.4 g
    • Protein: 3.5 g
    • Cholesterol: 3 mg

    Did you make this recipe?

    Tag @amycaseycooks on Instagram so we can all admire your work 🙂

    This recipe was originally posted in August of 2013. Updates in June of 2022 include new photographs and video, detailed recipe instruction and nutrition, and preparation tips.

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    Comments

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    1. Katie Crenshaw

      July 10, 2022 at 4:22 pm

      This is a lovely salad to make for the summer. The flavor combination is delicious. Loved the dressing that tied it all together.

      Reply
      • Amy Casey

        July 25, 2022 at 2:51 pm

        So glad you enjoyed my recipe Katie 🙂

        Reply
    2. Debbie

      July 10, 2022 at 9:51 am

      This spinach and blueberry salad is such a refreshing salad during the summer. The yogurt dressing is slightly sweet and tangy . It is the perfect touch.

      Reply
      • Amy Casey

        July 25, 2022 at 2:51 pm

        Thanks Debbie. It's a favorite summery dressing of mine.

        Reply
    3. Mikayla

      July 09, 2022 at 5:54 pm

      So good, we made it for dinner and ate it all. Now I need to make it again so I can take it for my lunches this week.

      Reply
      • Amy Casey

        July 25, 2022 at 2:52 pm

        Great idea Mikayla!

        Reply
    4. Sharon

      July 08, 2022 at 12:32 pm

      This salad is so light and refreshing with the fruit, but the yogurt dressing is really what pulls it all together. So good!

      Reply
      • Amy Casey

        July 09, 2022 at 10:28 am

        Thanks Sharon. I just love homemade dressings.

        Reply
    5. Claire

      July 08, 2022 at 9:44 am

      I made this for lunch for a couple of girlfriends and I today. It was such a hit! The dressing was so full of flavor and the blueberries were such fun! I served it with some grilled chicken breasts and it was perfect.

      Reply
      • Amy Casey

        July 09, 2022 at 10:29 am

        Thanks Claire. I love the idea of serving the salad along side grilled chicken. And girlfriend lunches are the BEST!

        Reply
    6. Ann

      July 05, 2022 at 3:34 pm

      This salad sounds so refreshing and fresh! Perfect for a summer salad! Excited to give it a try! Thanks for the share!

      Reply
      • Amy Casey

        July 09, 2022 at 10:29 am

        You are so welcome Ann.

        Reply
    7. Bernice

      July 04, 2022 at 11:23 pm

      Blueberry season is just around the corner and I am so excited to try your recipe. I am a big fan of fruit in salad. That dressing is a keeper too.

      Reply
      • Amy Casey

        July 09, 2022 at 10:29 am

        Thanks Bernice! In season blueberries are the best!

        Reply
    8. Veronika

      July 04, 2022 at 1:08 pm

      The combination of sweet and savory was really delicious in this salad! The apples added a nice crunch and I really enjoyed the creamy dressing.

      Reply
      • Amy Casey

        July 09, 2022 at 10:31 am

        I love sweet and savory dishes. Thanks for your comment Veronika.

        Reply
    9. Gloria

      July 04, 2022 at 12:06 pm

      You can never have too many salad recipes, especially this time of year. Fresh ingredients and delicious results are perfect. This will be great at bbq parties all summer long.

      Reply
      • Amy Casey

        July 09, 2022 at 10:31 am

        Thanks Gloria. This is one of my go to summer recipes.

        Reply

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    Personal chef Amy Casey.

    I'm Amy Casey and welcome to Amy Casey Cooks! I have a lifelong love of food and 20 years experience as a personal chef while cooking for over 300 clients. I share my tested, tried and true easy recipes, cooking and kitchen tips, and videos so you can make restaurant quality meals in your own kitchen. More about my culinary journey.

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