My Summer Fling: Strawberry Spinach Salad with Feta
Balsamic glaze is one of those products I genuinely admire from a marketing perspective. It is essentially reduced balsamic vinegar with added sugar, sold at a significant premium, in a bottle with a drizzle top that makes you feel very chef-like while using it. Per tablespoon it contains around 10g of sugar. On a strawberry salad that already has natural sweetness, it’s adding sugar to sugar and calling it sophistication.
The homemade version takes 30 seconds and a small bowl. Balsamic vinegar, olive oil, a tiny optional drop of monk fruit if your strawberries are on the tart side. The strawberries do the rest. This is, without question, the best thing I make in summer when berries are actually in season.
Ten minutes and pure sunshine. Summer in a bowl.
*Per USDA FoodData Central
The Swap Snapshot
| Typical Version | The Sugar Swap Version | Sugar per serving* |
|---|---|---|
| Strawberry Salad with Store-Bought Balsamic Glaze Commercial balsamic glaze or sweetened vinaigrette — 25g sugar per serving |
Strawberry Spinach Feta Salad Homemade balsamic vinaigrette, monk fruit optional — 8g natural sugar, no added sugar |
25g→8g |
*Based on USDA FoodData Central values. The Sugar Swap is not medical or nutritional advice.
Ingredients
Serves 2 · Scale as needed
- 120g (4 cups) fresh spinach
- 150g (1 cup) fresh strawberries, sliced
- 30g (¼ cup) feta cheese, crumbled
- 30g (¼ cup) sliced almonds, toasted
- Dressing:
- 2 tbsp extra virgin olive oil
- 1 tbsp ⇄ balsamic vinegar — the sweet glaze swap
- ½ tsp monk fruit sweetener (optional — taste your strawberries first)
- salt and freshly ground black pepper to taste
Instructions
- 1
Toast the sliced almonds in a dry pan over medium heat for 2–3 minutes until golden and fragrant. Watch closely — they catch fast.
- 2
In a large bowl, combine the spinach, sliced strawberries, and crumbled feta.
- 3
In a small bowl, whisk together the olive oil, balsamic vinegar, monk fruit (if using), salt and pepper.
⇄ Swap NotePlain balsamic vinegar replaces store-bought balsamic glaze. The glaze is balsamic reduced with added sugar — a tablespoon contains around 10g of sugar. Plain balsamic vinegar has around 2g per tablespoon, all naturally occurring. The hidden sugar in sauces post covers exactly this kind of swap.
- 4
Drizzle the dressing over the salad and toss gently so the spinach is lightly coated.
- 5
Scatter the toasted almonds over the top. Serve immediately.
Fresh spinach, sliced strawberries, crumbled feta, toasted almonds — and a dressing made in one bowl in thirty seconds.
The Dressing Swap: Homemade Balsamic vs. Store-Bought Glaze
Balsamic glaze is one of the most common sources of hidden sugar in salads that are supposed to be light. Most commercial glazes contain sugar as their second ingredient after balsamic vinegar. A two-tablespoon serving can deliver 20g of added sugar. Plain balsamic vinegar has around 2g of naturally occurring sugar per tablespoon — with no added sugar at all. The difference in taste is minimal. The difference in what’s actually in your dressing is significant. See the full hidden sugar in sauces guide and the Swap Guide for more no-sugar dressing swaps.
Common Mistakes
- Using balsamic glaze instead of plain balsamic vinegar. Check the label — they look similar on the shelf but the sugar content is completely different.
- Dressing spinach too early. Spinach wilts fast once dressed. Toss just before eating.
- Adding monk fruit without tasting the strawberries first. Ripe summer strawberries don’t need it. Out-of-season strawberries often do.
Storage
Best eaten immediately once dressed. Store undressed components separately — strawberries and spinach keep in the fridge for 1–2 days; almonds at room temperature.
Nutrition per serving
*Per USDA FoodData Central · Typical version: 25g sugar · All sugar naturally occurring from strawberries · The Sugar Swap is not medical or nutritional advice.
Frequently Asked Questions
Can I use baby spinach instead of regular spinach?
Yes — baby spinach is slightly more tender and has a milder flavour, which works beautifully here. Regular spinach gives a slightly more robust, earthy base.
Can I swap almonds for a different nut?
Yes — pine nuts (toasted) or walnuts work well. Pine nuts are especially good with strawberry and feta.
Can I use goat’s cheese instead of feta?
Absolutely — goat’s cheese is creamier and slightly milder, and pairs just as well with strawberries and balsamic.
