Kalyn's Kitchen

Balsamic Spinach Salad with Mushrooms, Onions, and Feta

Balsamic Spinach Salad with Mushrooms, Onions, and Feta is a delicious option when you’re cooking for vegetarians! 

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Balsamic Spinach Salad with Mushrooms, Onions, and Feta found on KalynsKitchen.com

This Balsamic Spinach Salad with Mushrooms, Onions, and Feta is a recipe that was inspired by Spinach Salad with Bacon and Feta. I came up with this version when I was cooking dinner for my dad and stepmother; I had some spinach and wanted to make spinach salad, but she doesn’t eat pork, so I used red onions and sauteed mushrooms instead of the bacon.

This is a low carb, gluten-free, full-of-healthy-ingredients salad. And if you don’t think there’s such a thing as food blog synchronicity, check out this spinach salad from Superspark; when I saw it I couldn’t believe how similar it looked! Emily’s salad has a dressing made with tahini, and I think it might be the next spinach salad recipe I’m going to try!

Make it a Low-Carb Meal:

To make a low-carb meal featuring this Balsamic Spinach Salad with Mushrooms, Onions, and Feta, serve with something like Very Greek Grilled Chicken or Chicken and Veggie Kabobs with Garlic and Basil.

Yes, I Really Like Spinach Salad!

Spinach Salad with Bacon and Feta
Asian Spinach Salad with Chicken
Mediterranean Spinach Salad
Asian Spinach Salad with Shrimp
Spinach Salad with Cranberries, Almonds, and Goat Cheese

Balsamic Spinach Salad with Mushrooms, Onions, and Feta

Balsamic Spinach Salad with Mushrooms, Onions, and Feta

Yield 2 servings
Prep Time 20 minutes
Total Time 20 minutes

Balsamic Spinach Salad with Mushrooms, Onions, and Feta is a delicious option for a spinach salad that's vegetarian!


  • 4 handfuls fresh spinach, washed and dried if needed
  • 1/4 red onion, cut into thin strips about 1 1/2 inches long
  • 8 large mushrooms, sliced
  • 2 T + 2 tsp. extra virgin olive oil
  • 2 tsp. balsamic vinegar
  • 1/4 tsp. garlic puree or crushed fresh garlic
  • 2 T crumbled Feta cheese


  1. Put washed spinach into large bowl, big enough to toss salad in.
  2. Combine 2 tablespoons olive oil, balsamic vinegar, and garlic puree in small bowl and whisk together.
  3. Heat 2 teaspoons olive oil in 12 inch frying pan.
  4. Add onions and cook 2 minutes, until barely starting to soften.
  5. Add mushrooms and cook about 5 minutes, until mushrooms are soft and any liquid that releases is evaporated.
  6. Add dressing mixture to the onion/mushrooms mixture and let come barely to a simmer, then pour immediately over spinach and toss.
  7. Arrange salad on 2 serving plates, crumble feta over, and serve.


Recipe adapted from this spinach salad recipe, which was adapted from this recipe.

Nutrition Information:



Serving Size:


Amount Per Serving: Calories: 117Total Fat: 7gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 8mgSodium: 179mgCarbohydrates: 10gFiber: 4gSugar: 3gProtein: 6g

Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.

If you make this recipe I'd love to hear how it turns out. Leave a star rating or share on social media with the hashtag #KALYNSKITCHEN, thanks!

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
This meatless salad is a great dish for low-carb diet plans, and for any phase of the South Beach Diet.

Find More Recipes Like This One:
Use Salad Recipes to find more salads like this one. Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. You might also like to Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.

Balsamic Spinach Salad with Mushrooms, Onions, and Feta on KalynsKitchen.com

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    15 Comments on “Balsamic Spinach Salad with Mushrooms, Onions, and Feta”

  1. Tanna, thanks for the feedback, and I’m honored you tried it!

  2. Kalyn, I just fixed this one and it is terrific! Spinach is a favorite of mine! Thanks so much!

  3. I love salads! Love your latest salad. Can’t wait to try it.


  4. I love spinach as a salad- when I was a kid, my mother made a good spinach salad the days after Easter with red onions, fresh mushrooms and chopped hard boiled eggs, topped with a sweet-sour dressing of some sort. Oh, and bacon. All of these recipes sound excellent, I can’t wait for the spinach to be ready to pick!

  5. Thanks everyone for the nice comments. My friend Cheryl was in town and I went out with her last night, so I didn’t get a chance to respond like I usually do, but I appreciate you all!

  6. Wow this looks nice and healthy. This is a good recipe for someone who is trying to lose weight. Nice blog btw!

  7. What a delicious looking salad!

  8. This sort of thing has been the rule, rather than the exception since I began SBD. Love it, Kalyn.

    Tonight I tossed roasted asparagus with leftover chicken and some cheese laced with basil and sun-dried tomato and that was all I needed.

  9. I had some fresh spinach yesterday and thought of making salad. It would have been great in this salad!

  10. I first tried raw spinach not so long ago and I loved it.
    This salad has delicious ingredients, Kalyn!

    P.S.: It’s my first comment here and I’m loving your blog. I’m glad I took part in the Weekend Herb Blogging because it brought me here!

  11. It is amazing how similar our posts looked! Sounds delicious!

  12. Oh my gosh that sounds delicious. I am now officially starving.

  13. That+s what I call inspiration! A beautiful salad.

  14. I love your site… and I’m looking for 100 Fit Bloggers…. http://liftnews.squarespace.com/journal/2007/4/17/100-fit-bloggers-add-your-blog.html

  15. This is a perfect recipe for me because I don’t eat raw onions, but love them cooked and caramelized and sweet. And I’d definitely keep the cheese! Thanks too for the link to Emily’s blog. I’m glad to learn of it.