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Home » Recipes » Fresh and Healthy Spinach Blueberry Salad with Yogurt Dressing

Fresh and Healthy Spinach Blueberry Salad with Yogurt Dressing

Published: Jun 30, 2022 · Modified: Aug 30, 2022 · Amy Casey · 20 Comments

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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

spinach blueberry salad

Does this sound like a dinner at your house? My husband and I grilled some chicken. I baked a couple potatoes, tossed together a simple salad, and called it a meal. It was dinner, but kinda boring.

Wanting to spice up our lackluster and unremarkable dinner, I ditched the ordinary tossed salad for this fresh and healthy spinach blueberry salad that is 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!

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why I love this spinach blueberry salad

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.

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.

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spinach, blueberries, apple, cabbage, yogurt

the ingredients for spinach blueberry salad

  • plain Greek yogurt
  • mayonnaise
  • honey
  • Dijon mustard
  • milk or cream
  • kosher salt
  • pepper
  • baby spinach
  • blueberries
  • cabbage or cole slaw mix
  • apple
  • red onion
  • roasted and salted sunflower seeds

how to make this healthy salad

  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.

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

did you make this spinach blueberry salad recipe?

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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single serving of spinach blueberry salad

Fresh and Healthy Spinach Blueberry Salad with Yogurt Dressing


★★★★★

5 from 9 reviews

  • Author: amycaseycooks
  • 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 1/2 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)
  • 1/4 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: 1/6 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

Keywords: healthy salad, spinach salad, dinner ideas, spinach blueberry salad, salad recipes, make ahead salad

Did you make this recipe?

Tag @amycaseycooks on Instagram and hashtag it #amycaseycooks

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

  1. Gloria says

    07.04.2022 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 says

      07.09.2022 at 10:31 am

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

      Reply
  2. Veronika says

    07.04.2022 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 says

      07.09.2022 at 10:31 am

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

      Reply
  3. Bernice says

    07.04.2022 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 says

      07.09.2022 at 10:29 am

      Thanks Bernice! In season blueberries are the best!

      Reply
  4. Ann says

    07.05.2022 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 says

      07.09.2022 at 10:29 am

      You are so welcome Ann.

      Reply
  5. Claire says

    07.08.2022 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 says

      07.09.2022 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. Sharon says

    07.08.2022 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 says

      07.09.2022 at 10:28 am

      Thanks Sharon. I just love homemade dressings.

      Reply
  7. Mikayla says

    07.09.2022 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 says

      07.25.2022 at 2:52 pm

      Great idea Mikayla!

      Reply
  8. Debbie says

    07.10.2022 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 says

      07.25.2022 at 2:51 pm

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

      Reply
  9. Katie Crenshaw says

    07.10.2022 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 says

      07.25.2022 at 2:51 pm

      So glad you enjoyed my recipe Katie 🙂

      Reply
  10. ramona says

    07.10.2022 at 5:25 pm

    I love making salads and this is such an interesting combination of flavours that are added! I am so excited to be able to try this out tomorrow. Thank you for sharing this recipe!

    ★★★★★

    Reply
    • Amy Casey says

      07.25.2022 at 2:48 pm

      You are welcome Ramona ~ enjoy!

      Reply

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Welcome to amycaseycooks where I share recipes my personal chef clients love and family favorites made in my tiny Jersey shore kitchen. As you have probably guessed, my name is Amy Casey. My lifelong love of food lead me to my personal chef business as well as sharing my recipes and cooking tips with you. Visit my About page to learn more about my culinary journey. Thanks for stopping by amycaseycooks!

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