Bright, crunchy, and tangy, this mixed greens salad balances peppery arugula, tender spinach, toasted walnuts, tart cranberries, and salty feta. It is rich in taste and gentle on your guts.
A simple olive oil–balsamic dressing brings it together in minutes, making it perfect for busy weeknights, potlucks, or as a fresh side to grilled proteins and vegetarian meals, delightful anytime.
Equipment
- Large salad bowl
- Salad spinner or paper towels
- Cutting board and sharp knife
- Measuring cups and spoons
- Small bowl or jar for dressing (or a whisk)
- Baking sheet or skillet (for toasting walnuts, optional)
Ingredients
- 4 cups mixed greens: English spinach, arugula, romaine (see Low FODMAP Portion)
- 1/2 cup roughly chopped walnuts (toasted)
- 1/2 cup chopped green onion tops (scallions, green part only) or chives (see Notes)
- 1/2 cup dried cranberries (unsweetened)
- 1 cup crumbled feta cheese (lactose-free for low FODMAP)
- 3 tbsp olive oil
- 2 tbsp aged balsamic vinegar
Preparations
- Wash mixed greens thoroughly under cold water; spin dry or pat with paper towels.
- Chop and roast walnuts if needed.
- Chop the scallions and set aside.
- In a large bowl, combine mixed greens, cranberries, feta cheese, walnuts, and red onion; toss gently.
- In a small bowl or jar, whisk together olive oil and balsamic vinegar; drizzle over the salad.
- Toss again gently to coat evenly and serve immediately.
Low FODMAP Portion
In total, you should be able to safely consume 1/4 recipe yield.
The low FDOMAP portion of dried cranberries is 2 tbsp (22g) and it contains fructant. The recipe asks for 8 tbsp (1/2 cup) so 1/4 is a low FODMAP portion.
The low FDOMAP portion of walnuts is 15 halves (30 g) as it contains GOS. The recipe asks for 1/2 cup, which is approximately 75 g. So slightly less than a half of it is a low FODMAP portion.
Mixed greens are mostly Ok and it depends on what’s inside.
Arugula, English spinach have no FODMAPs. But the others do and here are the low FODMAP doses:
- baby spinach as an alternative to English spinach: 1.5 cups (75g), fructant
- romaine lettuce: 2 cups (75g), fructose
Do not exceed these quantities and you will keep your salad low FODMAP.
Notes
If you like a stronger onion flavor, use a low FODMAP onion replacer. Usually, it has a strong onion flavor – 1 teaspoon equivalent to 1 medium onion so use sparingly.
If you decided to use the onion replacer, toss gently and serve immediately to keep greens crisp.
Prep tips:
- Wash and dry greens thoroughly to prevent a soggy salad.
- Toast walnuts briefly on a baking sheet or in a dry skillet to boost flavor; cool before adding.
- If the instructions mention red onion, swap it for scallion tops or chives for milder flavor and better FODMAP tolerance.
Dressing and serving:
- Whisk 3 tbsp olive oil with 2 tbsp aged balsamic vinegar;
- Taste and adjust salt/pepper.
Final Words
Light, refreshing, and easy to assemble, this mixed greens salad is a reliable staple that adapts to seasonal produce and dietary needs. Swap in lactose-free feta and stick to the low FODMAP portions listed when needed, or scale up for a crowd by multiplying ingredients and dressing. Toast nuts briefly to wake up their oils, chill plates for crispness, and serve immediately after dressing to avoid wilting. Leftovers keep well undressed for a day in the fridge—store toppings separately and add them just before serving for best texture and flavor retention. This simple salad shines alongside grilled chicken or salmon.