Salad with Beets & Feta
Cut two steamed beets into wedges. That is the hardest thing this recipe asks.
The rest is a bowl of spinach, crumbled feta, thinly sliced red onion, and a yogurt dressing you whisk together in under a minute. Two slices of whole wheat bread on the side, toasted or not.
345 calories, 24g protein, 9g fiber. The protein comes from three places: feta, yogurt, and whole wheat. None of them meat. The fiber comes from four: beets, spinach, onion, and the bread.
Cut two steamed beets into wedges. That is the hardest thing this recipe asks.
The rest is a bowl of spinach, crumbled feta, thinly sliced red onion, and a yogurt dressing you whisk together in under a minute. Two slices of whole wheat bread on the side, toasted or not.
345 calories, 24g protein, 9g fiber. The protein comes from three places: feta, yogurt, and whole wheat. None of them meat. The fiber comes from four: beets, spinach, onion, and the bread.
Ingredients
- steamed beets 2 pieces
- red onion 0.5 pieces
- yogurt, nonfat 2 fl oz
- lemon juice 1 squeeze
- spinach 1 handful
- feta cheese, crumbled 2 oz
- bread, whole wheat 2 slices
Method
-
Cut the beets into wedges and finely chop the onion.
-
Whisk the yogurt with lemon juice, pepper and salt to create a dressing.
-
In a bowl, combine the spinach with the beets and onion. Scatter the feta over the salad and drizzle with the dressing. Serve with the (toasted) bread.
Slice the red onion paper-thin. Half a raw onion sounds like a lot for one salad, but at tissue-thin thickness the sharpness spreads across every bite instead of hitting in one overwhelming chunk.
Behind this recipe
Where does the protein in this salad come from?
Feta contributes the largest share, with yogurt and whole wheat bread adding the rest. Three different protein sources in one meal, none of them meat. Published research into protein absorption per meal found the body uses significantly more per sitting than the commonly cited 30g threshold. This salad's 24g from mixed sources lands well within that effective range.
Read the full evidence reviewCan I use raw beets instead of steamed?
Yes, but they need peeling and either shredding or very thin slicing. Steamed beets are softer and sweeter because cooking softens their structure and concentrates the natural sugars. Raw beets are crunchy and more earthy, which changes the salad’s texture entirely.
Does this salad hold up for meal prep?
For one to two days, yes, if you keep the dressing separate. Spinach wilts and beet juice bleeds once the yogurt dressing goes on. Pack the dressing in a small container and pour it over right before eating.
