Roasted Beet & Arugula Salad with Feta and Walnuts Recipe
If you’re looking for a vibrant, nutrient-packed salad that’s full of flavor and texture, this Roasted Beet & Arugula Salad with Feta and Walnuts will hit the spot. Whether you’re meal prepping for the week or making a fresh side for dinner, this salad offers a delicious balance of sweet roasted beets, peppery greens, creamy feta, and crunchy walnuts.
This salad doesn’t just look beautiful on the plate—it also delivers impressive health benefits. Beets support blood flow and endurance, arugula brings a peppery kick and detoxifying compounds, and walnuts add healthy fats for satiety. Paired with a zesty homemade balsamic dressing, each bite becomes a flavor explosion that supports your fitness and clean eating goals.
Let’s dive into the recipe step-by-step so you can make this salad perfectly every time.
Ingredients (Serves 4)
For the Salad:
- 3 medium beets, peeled and chopped into wedges
- 4 cups baby arugula (or mixed greens)
- 1/2 cup crumbled feta cheese
- 1/4 cup walnuts, chopped and lightly toasted
- 1/4 small red onion, thinly sliced
- Optional: 1/2 ripe avocado, sliced
For the Balsamic Dressing:
- 2 tablespoons extra virgin olive oil
- 1 tablespoon balsamic vinegar
- 1 teaspoon Dijon mustard
- 1 teaspoon honey or maple syrup
- Salt and black pepper to taste
Step-by-Step Instructions
1. Prepare the Beets
Start by preheating your oven to 400°F (200°C). While the oven heats, scrub your beets clean and peel them. Cut each beet into small wedges or chunks—aim for bite-sized pieces so they cook evenly and fit easily on your fork later.
Place the beet chunks on a baking sheet lined with parchment paper. Drizzle them with a touch of olive oil and a light sprinkle of sea salt. Toss them gently with your hands to coat. Roast the beets for 25 to 30 minutes, flipping once halfway through. You’ll know they’re done when they pierce easily with a fork and develop a caramelized edge.
Once roasted, let the beets cool for about 10 minutes before assembling the salad. If you prep them ahead of time, store them in an airtight container in the fridge for up to 4 days.
2. Toast the Walnuts
While the beets roast, take a few minutes to toast the walnuts. Place them in a dry skillet over medium heat. Stir constantly for about 3–5 minutes until they smell fragrant and turn golden brown. Remove them from the heat immediately to avoid burning. This step brings out a rich nuttiness and adds depth to the salad.
3. Mix the Dressing
In a small bowl or mason jar, whisk together the extra virgin olive oil, balsamic vinegar, Dijon mustard, and honey. Add a pinch of salt and black pepper to taste. If you’re using a jar, just seal it and give it a quick shake to emulsify. This dressing balances tanginess, creaminess, and a hint of sweetness—perfect for earthy beets and peppery greens.
4. Assemble the Salad
Now it’s time to bring everything together. In a large mixing or salad bowl, add the arugula first. Pour in about half of the dressing and toss to coat the greens evenly.
Next, top the greens with the roasted beets, crumbled feta cheese, sliced red onions, and toasted walnuts. If you’re adding avocado, place the slices gently on top to avoid smashing them.
Drizzle the remaining dressing over the salad right before serving. You can also serve the extra dressing on the side if you prefer.
Pro Tips for Success
- Make it a meal: Add grilled chicken, chickpeas, or quinoa for extra protein.
- Go dairy-free: Swap feta for a plant-based alternative or omit it entirely.
- Store smart: Keep components separate in meal prep containers to avoid soggy greens.
- Flavor boost: Add a squeeze of fresh orange juice or lemon juice to the dressing for extra brightness.
Nutrition Facts (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 270 |
| Protein | 7g |
| Carbohydrates | 19g |
| Dietary Fiber | 5g |
| Total Fat | 20g |
| Saturated Fat | 4g |
| Sugars | 10g |
| Sodium | 290mg |
| Potassium | 450mg |
| Cholesterol | 12mg |
Nutrition calculated with avocado and full amount of dressing.
Why You’ll Love This Salad
Not only is this salad bursting with flavor and texture, but it also works beautifully for lunch meal prep, as a light dinner, or as a colorful side dish. Every ingredient serves a purpose:
- Beets support heart health and recovery thanks to their natural nitrates.
- Arugula detoxifies and adds a peppery contrast.
- Feta brings creamy tang and calcium.
- Walnuts provide omega-3s and crunch.
Whether you’re training hard, eating clean, or simply want to enjoy a nutrient-rich dish, this Roasted Beet & Arugula Salad delivers on all fronts.
Final Thoughts
This salad is more than just a side—it’s a powerhouse of flavor, nutrition, and satisfaction. The roasted beets add natural sweetness, the arugula cuts through with its peppery bite, and the walnuts and feta round it all out beautifully. With minimal prep and clean, whole ingredients, this recipe belongs in your weekly rotation.
Give it a try today—and don’t be surprised if it becomes your new favorite!
