This Roasted Beet & Arugula Salad with Feta and Walnuts is nutrient-packed salad that’s full of flavor and texture. It’s perfect for meal prepping for the week or making a fresh side for dinner. It offers a delicious balance of sweet roasted beets, peppery greens, creamy feta, and crunchy walnuts.

We think it doesn’t just look beautiful on the plate but 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. When it’s paired with a zesty homemade balsamic dressing, each bite is an explosion of flavor that supports your fitness and clean eating goals.

Let’s show you how to 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

Instructions

1. Prepare the Beets

Preheat your oven to 400°F (200°C). While it heats, scrub your beets clean and peel them. Cut each beet into small wedges or chunks but 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

Take a few minutes to toast the walnuts while the beets roast. 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

Whisk together the extra virgin olive oil, balsamic vinegar, Dijon mustard, and honey in a small bowl or mason jar. 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. It’s perfect for earthy beets and peppery greens.

4. Assemble the Salad

Now it’s time to bring everything together. Add the arugula first in a large mixing or salad bowl. 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. If you prefer, serve the extra dressing on the side.

Our Best Advice

• Make it a meal: We recommend adding grilled chicken, chickpeas, or quinoa for extra protein.
• Go dairy-free: Simply swap feta for a plant-based alternative or omit it entirely.
• Store smart: Make sure to 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.

Nutrition Facts (Per Serving)

Nutrition calculated with avocado and full amount of dressing.

The Magic Behind This Salad

We love this salad because it balances sweet roasted beets, peppery arugula, creamy feta, and crunchy walnuts perfectly. Each bite is flavorful and satisfying.

Roasted beets boost blood flow and endurance, which is great for staying energized. Arugula adds a fresh, detoxifying punch. Walnuts bring healthy fats to keep you full, and feta adds a creamy touch without overpowering the flavors.

It’s not just pretty—it’s a nutrient-packed salad that fits right into clean eating and fitness routines. Whether for meal prep, a light dinner, or a nutrient-rich snack, this salad is one we always enjoy.

Roasted Beet & Arugula Salad with Feta and Walnuts

A fresh and energizing roasted beet arugula salad topped with feta, walnuts, red onion, and avocado. It’s nutrient-dense, clean-eating friendly, and perfect as a light meal or post-workout side.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 30 minutes mins

Total Time 40 minutes mins

Course Salad

Cuisine Mediterranean

Servings 4

Calories 270 kcal

Ingredients

  

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
• 1/2 ripe avocado  sliced

For the Balsamic Dressing:

• 2 tbsp extra virgin olive oil
• 1 tbsp balsamic vinegar
• 1 tsp Dijon mustard
• 1 tsp honey or maple syrup
• Salt and black pepper to taste

Instructions

 

• Roast the beets until fork-tender, then let them cool and slice them into wedges.
• Add arugula to a large bowl.
• Top it with roasted beet slices, crumbled feta, sliced red onion, avocado, and toasted walnuts.
• Whisk olive oil, balsamic vinegar, salt, and pepper in a small bowl.
• Pour the dressing over the salad and toss gently to coat.
• Taste and adjust salt or vinegar before serving.

Notes

• Roast a big batch of beets ahead of time so the salad comes together faster during the week.
• Add grilled chicken or salmon if you want more protein.
• Swap feta with goat cheese if you prefer a creamier flavor.
• Use baby spinach instead of arugula if you want a milder base.
• Toast the walnuts for extra crunch and better flavor.

 

 

Tips

 

• Slice the beets after they cool so they stay firm and don’t bleed too much color into the greens.
   
• Add the dressing right before serving to keep the arugula crisp.
   
• If you bulk-prep the salad, keep the avocado separate and add it fresh.
   

Substitutions

 

• Cheese: Swap feta for goat cheese, ricotta salata, or shaved Parmesan.
   
• Greens: Replace arugula with baby spinach or mixed spring greens.
   
• Nuts: Use pecans, almonds, or pumpkin seeds instead of walnuts.
   
• Dressing: Lemon vinaigrette works great if you don’t want balsamic.

Keyword beet arugula salad, beet walnut salad, clean eating salad, feta beet salad, Fitness Food Chef beets, healthy beet salad, high fiber salad, Mediterranean salad, roasted beet salad