Nothing elevates a simple green salad like a warm, slightly charred block of cheese. This spinach salad with grilled feta pairs tender baby spinach, bright lemon dressing, and savory grilled feta for a satisfying, nutrient-dense dish that works as a light lunch, side, or lower-carb dinner. It’s quick to prepare, full of texture and flavor, and easy to adapt for keto or low-carb diets.
Why this grilled feta spinach salad works
- Warm feta adds a creamy, tangy contrast to fresh greens.
- Olives, pine nuts and a lemon-olive oil dressing provide healthy fats for satiety.
- Low-ish in carbs and high in healthy fats — a great option for people watching carbs or following keto with small modifications.
- Flexible — you can swap nuts, omit tomatoes, or add avocado to suit taste and carb targets.
Ingredients (serves 4)
- 6 cups baby spinach (about 180 g)
- 8 oz (226 g) block feta cheese
- 4 tbsp extra-virgin olive oil (1 tbsp for grilling feta, 3 tbsp for dressing)
- 1 cup cherry tomatoes, halved (about 150 g) — optional for stricter keto
- 1/2 medium cucumber, sliced (about 100 g)
- 1/4 small red onion, thinly sliced (about 30 g)
- 1/3 cup Kalamata olives, pitted (about 50 g)
- 2 tbsp pine nuts (about 20 g) — or substitute macadamia/walnuts for lower carbs
- 2 tbsp chopped fresh mint or dill
- 2 tbsp fresh lemon juice (about 30 g)
- 1 tsp Dijon mustard
- 1 small garlic clove, minced
- Salt and freshly ground black pepper, to taste
Simple method
- Prep the feta: Pat the feta block dry. Heat a cast-iron skillet or grill pan over medium-high heat. Brush the feta lightly with 1 tbsp olive oil. Grill 2–3 minutes per side or until it gets golden char marks and warms through. Remove and set aside.
- Make the dressing: Whisk together lemon juice, 3 tbsp olive oil, Dijon, minced garlic, salt and pepper.
- Assemble the salad: In a large bowl, combine spinach, cherry tomatoes, cucumber, red onion, olives, pine nuts and herbs. Toss with dressing.
- Top and serve: Place the warm grilled feta on the salad (you can leave it whole or slice it) and serve immediately.
Keto/low-carb tweaks
- For lower net carbs: omit or reduce cherry tomatoes and onion; swap pine nuts for macadamia nuts; add 1/2 avocado per serving for more fat and creaminess (low net carbs).
- To lower cheese, use 4–6 oz feta instead of 8 oz and increase nuts/olive quantity to maintain fats.
Nutritional information (approximate, per serving — recipe yields 4 servings)
Note: Nutrition values are estimated and will vary by brand and portioning. Sugar alcohols: 0 g.
- Calories: ~346 kcal
- Total fat: ~31 g
- Protein: ~11 g
- Total carbohydrates: ~9.6 g
- Dietary fiber: ~2.6 g
- Sugar alcohols: 0 g
- Net carbs: ~7.0 g (Net carbs = Total carbs − Fiber − Sugar alcohols)
Why net carbs matter here
Net carbs are calculated by subtracting fiber and sugar alcohols from total carbs. For this salad the primary carbs come from spinach, tomatoes, cucumber and a small amount from feta and nuts. At roughly 7 g net carbs per serving, this salad fits comfortably into many low-carb meal plans; tighten up the ingredients (omit tomatoes/onion, swap nuts) and you can reduce net carbs further for stricter keto needs.
Storage and make-ahead tips
- Grill feta just before serving for best texture. Grilled feta softens as it cools; reheat briefly in a skillet if needed.
- Dress the greens just before serving to avoid soggy leaves.
- Leftovers (undressed) will keep 2–3 days in the fridge. Store dressing separately for up to 5 days.
Serving suggestions
- Serve alongside grilled chicken or salmon for a higher-protein meal.
- Add a soft-boiled egg for extra protein and richness.
- For a more Mediterranean platter, serve with olives, roasted peppers, and raw veggies.
Final notes
This spinach salad with grilled feta balances bright, fresh greens with warm, savory cheese — a simple idea that tastes restaurant-level with minimal effort. It’s versatile, satisfying, and easily modified to meet keto or low-carb goals without sacrificing flavor. Enjoy it as a light main or a vibrant side any night of the week.
