Mediterranean Apple Walnut Salad with Orange Poppy Seed Dressing
This Mediterranean Apple Walnut Salad is crisp, refreshing, and full of contrasting textures. Sweet apples, crunchy walnuts, and tart cranberries are layered with creamy goat cheese and tender greens, then tossed in a bright orange poppy seed dressing. It’s the perfect side dish for a holiday table or a light yet satisfying everyday salad.
Time: 15 minutes (no cooking required, just toasting the walnuts if desired)
Ingredients
For the Salad:
6 cups mixed greens (spinach, arugula, or spring mix)
2 crisp apples (Honeycrisp or Fuji), thinly sliced
½ cup walnuts, toasted
⅓ cup dried cranberries or golden raisins
¼ cup crumbled goat cheese or feta
¼ red onion, thinly sliced
For the Orange Poppy Seed Dressing:
¼ cup olive oil
3 tbsp fresh orange juice
1 tbsp orange zest
1 tbsp apple cider vinegar
1 tsp Dijon mustard
1 tbsp honey or maple syrup
1 tsp poppy seeds
Salt & black pepper, to taste
Instructions
Toast the walnuts (optional): Place walnuts in a dry skillet over medium heat. Toast for 3–4 minutes, stirring often, until fragrant. Remove from heat and let cool.
Prepare the dressing: In a small bowl or jar, whisk together olive oil, orange juice, orange zest, apple cider vinegar, Dijon mustard, honey (or maple syrup), poppy seeds, salt, and black pepper until smooth and emulsified.
Assemble the salad: In a large bowl, layer mixed greens, apple slices, walnuts, cranberries, goat cheese, and red onion.
Dress and toss: Drizzle the orange poppy seed dressing over the salad just before serving. Toss gently to combine.
Serve fresh: Enjoy immediately as a side dish or light meal.
Tips & Variations
Fruit swaps: Use pears, grapes, or pomegranate seeds instead of apples for a seasonal twist.
Nut alternatives: Pecans, almonds, or pistachios also pair beautifully with the citrus dressing.
Cheese options: Swap goat cheese with feta for tang, or use blue cheese for a bolder flavor.
Dried fruit alternatives: Golden raisins, cherries, or figs can replace cranberries for variety.
Make it a meal: Add grilled chicken, shrimp, or salmon for extra protein.
Meal prep tip: Keep apples sliced in lemon water to prevent browning, and store the dressing separately until ready to serve.
Extra crunch: Toss in pumpkin seeds or sunflower seeds for added texture.
Vegan option: Use maple syrup in the dressing and skip the cheese or replace with a plant-based alternative.
Q&A
Q: Can I make this salad ahead of time?
A: Yes, but store the dressing separately and slice the apples just before serving to keep them fresh. If prepping apples early, toss them in a little lemon juice to prevent browning.
Q: Can I use bottled orange juice instead of fresh?
A: Fresh orange juice gives the dressing its bright flavor, but bottled works in a pinch. Just avoid sweetened varieties, which can make the dressing too sugary.
Q: What can I use instead of walnuts?
A: Pecans, almonds, or pistachios are excellent substitutes and bring their own unique flavors.
Q: How long will leftovers last?
A: Dressed salad is best enjoyed the same day. Undressed, the salad ingredients (except the apples) will last 2–3 days in the fridge.
Q: Is this salad filling enough as a main dish?
A: On its own, it’s more of a light meal or side. To make it a main, add grilled chicken, salmon, or chickpeas for extra protein.
Nutrition
(per serving, serves 4)
Calories: ~280
Protein: ~6g
Carbohydrates: ~25g
Fat: ~18g
Fiber: ~5g
Sugar: ~16g
(Values are approximate and may vary depending on cheese type and dressing quantity used.)
Conclusion
This Mediterranean Apple Walnut Salad with Orange Poppy Seed Dressing is crisp, refreshing, and full of vibrant flavors. The sweetness of apples and cranberries, the crunch of walnuts, and the creaminess of goat cheese are tied together with a citrusy dressing that’s both light and flavorful. Perfect for holidays, dinner parties, or a quick weeknight side, it’s a versatile salad you can dress up or down depending on the occasion.