Easy Low FODMAP Spinach Salad with Strawberries

Finding tasty salads that work with a low FODMAP diet can feel like searching for a needle in a haystack. Between checking ingredient lists and worrying about trigger foods, putting together a satisfying lunch often becomes more stressful than enjoyable, especially when you’re trying to keep things interesting day after day.

That’s why this spinach and strawberry salad has become my reliable go-to: it’s naturally low FODMAP, combines fresh and sweet flavors, and comes together in just minutes. Plus, it’s the kind of salad that makes you actually look forward to your lunch break.

What Kind of Spinach Should I Use?

Baby spinach is your best bet for this salad, though regular spinach leaves will work too if you tear them into bite-sized pieces. Fresh spinach is definitely the way to go here – look for bright green leaves that are crisp and free from any yellow spots or wilting. If you’re buying pre-washed spinach in bags or containers, give it a quick look-through to remove any leaves that seem past their prime. While you could use frozen spinach in some recipes, it won’t work for this salad since you need that fresh, crisp texture that only fresh spinach can provide.

Options for Substitutions

This fresh salad recipe is super adaptable and you can make several swaps while keeping it low FODMAP:

• Spinach: You can easily swap the spinach with other low FODMAP greens like arugula, butter lettuce, or mixed baby greens. Just keep the portions similar to maintain the right balance.
• Strawberries: If strawberries aren’t in season, try using other low FODMAP fruits like raspberries, blueberries, or mandarin oranges. Just check the FODMAP serving sizes for your chosen fruit.
• Pecans: Other low FODMAP nuts work great here – try walnuts, macadamia nuts, or pine nuts. Just stick to the same amount to keep the FODMAP levels in check.
• Feta cheese: You can skip the feta to make it dairy-free, or try other low FODMAP cheeses like cheddar or hard goat cheese. For a vegan option, try adding some diced avocado (limit to ⅛ per serving to stay low FODMAP).
• Balsamic vinegar: Red wine vinegar or apple cider vinegar can work instead of balsamic. If using apple cider vinegar, you might want to add a touch more maple syrup since it’s more tart.
• Maple syrup: Pure maple syrup is preferred, but you can use brown sugar or regular sugar if needed. Start with half the amount and adjust to taste.

Watch Out for These Mistakes While Making

The biggest challenge when making this salad is preventing your spinach leaves from becoming wilted and soggy – always wait to add the dressing until right before serving, and make sure your spinach leaves are completely dry after washing. A common mistake is overdressing the salad, so start with less dressing than you think you need (you can always add more), and gently toss the ingredients rather than heavily mixing them to keep the delicate spinach leaves intact. To keep your strawberries from making the salad watery, slice them just before serving and avoid using overripe berries that might release too much juice. For the best texture contrast, toast your pecans lightly in a dry pan until fragrant, but watch them closely as they can go from perfectly toasted to burnt in seconds.

What to Serve With Spinach Strawberry Salad?

This light and fresh salad makes a perfect side dish, but you can easily turn it into a complete meal with a few simple additions. Try adding some grilled chicken breast or salmon on top – the protein pairs really nicely with the sweet strawberries and tangy dressing. For a vegetarian option, quinoa or chickpeas work great (just check FODMAP portions if you’re following a strict low FODMAP diet). Since this salad is on the lighter side, it also goes really well alongside grilled dishes like chicken skewers, fish, or even a simple turkey sandwich for lunch.

Storage Instructions

Keep Fresh: For the best-tasting salad, keep the dressing separate from the other ingredients. Store your prepared dressing in a jar or container in the fridge for up to a week. The prepped salad ingredients can be stored separately in airtight containers in the refrigerator for 2-3 days.

Prep Ahead: Want to meal prep this salad? Wash and dry your spinach, slice the strawberries, and prepare the dressing ahead of time. Keep everything separate and combine just before serving to prevent the spinach from getting soggy. The chopped pecans can be stored at room temperature in an airtight container.

Serve: When you’re ready to eat, toss your spinach with just enough dressing to lightly coat the leaves, then add your toppings. If you have leftover dressed salad, it’s best to enjoy it within a few hours as the spinach will start to wilt once dressed.

Preparation Time	10-15 minutes
Cooking Time	0-0 minutes
Total Time	10-15 minutes
Level of Difficulty	Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 650-750
• Protein: 8-12 g
• Fat: 60-70 g
• Carbohydrates: 30-40 g

Ingredients

• 4 cups tender spinach leaves (120 grams)
• 1 cup strawberries, sliced (roughly ½ pint)
• 1/4 cup chopped pecans (28 grams)
• 2 tablespoons feta cheese, crumbled, optional
• 1-2 tablespoons sliced green tops of green onions
• 1/3 cup extra virgin olive oil
• 2 tablespoons balsamic vinegar
• 1 tablespoon maple syrup
• 1 teaspoon dijon mustard
• Salt and pepper to taste

Step 1: Prepare the Spinach and Strawberries

Place fresh spinach and sliced strawberries into a large mixing bowl.

This will be the base of your salad, providing a refreshing and nutrient-packed foundation.

Step 2: Make the Vinaigrette

In a liquid measuring cup or a small bowl, whisk together olive oil, balsamic vinegar, maple syrup, and Dijon mustard.

Season the vinaigrette with salt and pepper to taste.

Alternatively, combine all these ingredients in a mason jar, seal it with a reusable lid, and shake well to mix thoroughly.

Step 3: Dress the Salad

Drizzle approximately 2 tablespoons of the prepared vinaigrette over the spinach and strawberries in the mixing bowl.

Gently toss the salad to ensure the leaves and fruit are lightly coated.

Add more dressing as needed, but be careful not to overdress the salad.

Step 4: Transfer to Serving Dish

Once the spinach and strawberries are evenly coated with the vinaigrette, transfer the dressed salad to a serving bowl or platter.

This will make it easier to add toppings and present the salad beautifully.

Step 5: Add Toppings

Sprinkle pecan pieces, optional crumbled feta cheese, and chopped green onion tops (green parts only) over the salad.

You can also serve these toppings on the side, allowing guests to customize their salad according to their preferences or dietary needs.

Step 6: Serve and Enjoy

Serve the salad cold with the remaining vinaigrette either drizzled on top or provided on the side (about 1 tablespoon vinaigrette per serving).

Enjoy this vibrant and flavorful salad, perfect for any occasion.