If you want a versatile side salad for any occasion, try this Blueberry Avocado Sunflower Seed Chopped Salad with balsamic vinaigrette. Bright, fresh, and easy to make, it pairs beautifully with grilled meats, fish, or as a light meal on its own.
This salad combines juicy blueberries, creamy avocado, tangy feta, and crunchy sunflower seeds on a bed of fresh greens for a vibrant, flavorful side. It’s quick to assemble and impressive enough for guests.
Serve it alongside grilled steak, chicken thighs, or salmon, or enjoy it as a stand-alone light lunch.
Two simple tips for great salads: use a mix of textures—crunchy seeds or nuts with creamy avocado or cheese—and make the dressing fresh when possible. A homemade balsamic vinaigrette of olive oil, balsamic vinegar, maple syrup, garlic, Dijon mustard, and Italian seasoning complements these ingredients beautifully.
Ingredients for Blueberry Avocado Salad:
Baby spinach & hearts of romaine: I use both for nutrient-rich tender greens and a satisfying crunch.
Fresh blueberries: Sweet, juicy blueberries add bright flavor and color.
Ripe avocado: Adds creaminess and healthy fats—dice just before serving to avoid browning.
Feta cheese: Tangy feta pairs well with the sweet berries and creamy avocado. Block feta chopped into small cubes is ideal, but crumbled feta works too.
Sunflower seeds: Roasted salted sunflower seeds give a pleasant salty crunch.
Pumpkin seeds (optional): Raw or roasted pumpkin seeds add extra texture and nutrients.
If you seed-cycle, you can tailor the seeds in this salad to your phase.
Balsamic vinaigrette: Use a homemade or favorite store-bought vinaigrette. The balsamic dressing I recommend is olive oil, balsamic vinegar, pure maple syrup, fresh garlic, Dijon mustard, and Italian seasoning.
Optional Recipe Adaptations:
- Substitute any leafy greens: spring mix, kale, or power greens work well.
- Add vegetables like grated carrot, bell pepper, or celery.
- Swap blueberries for strawberries, blackberries, or raspberries.
- Use a creamy raspberry vinaigrette instead of balsamic if you prefer.
- Replace seeds with nuts such as walnuts, pistachios, or pecans.
- For seed cycling: flax and pumpkin seeds in the follicular phase; sesame and sunflower seeds in the luteal phase.
- Add 1/4 cup finely chopped red onion for a little bite.
- Stir in fresh herbs like basil or mint for extra brightness.
- For a simple dressing, mix avocado or olive oil with apple cider vinegar or lemon juice.
- Add 1 cup cooked quinoa to make a heartier salad.
- Swap feta for goat cheese or blue cheese if preferred.
How to Make Blueberry Avocado Sunflower Seed Chopped Salad:
Chopped salads feature uniformly sized pieces so every bite is balanced. Aim to finely chop or shred the greens into thin ribbons.
1. Transfer baby spinach to a large cutting board and use a sharp knife to chop into thin ribbons. Move the chopped spinach to a large serving bowl. Repeat with the hearts of romaine.
2. Dice the avocado and, if using block feta, cube the feta. Add both to the bowl.
3. Add the blueberries, sunflower seeds, and pumpkin seeds.
4. Drizzle with your desired amount of dressing and toss gently with salad tongs until everything is evenly coated. Taste and adjust—add more dressing, avocado, or cheese if needed.
Serve immediately with your main entrée and enjoy.
Store any leftovers in an airtight container in the refrigerator for up to 12 hours. Because spinach and romaine don’t hold up as well as heartier greens, this salad is best served right after tossing.
This recipe yields about four very large portions or six medium servings. If you’re serving fewer people, halve the ingredients to avoid unwanted leftovers.
If preparing ahead, leave the avocado out until serving and store the dressing separately. Toss everything together just before eating for the freshest texture and flavor.
Enjoy this refreshing, seasonal salad any time you want a bright, healthy side. It’s easy to pull together last minute and makes a lovely addition to weeknight dinners or entertaining menus.
More Side Salad Recipes:
- Strawberry Spinach Salad with Poppy Seed Dressing
- Roasted Beet and Arugula Salad with Maple Balsamic Vinaigrette
- Avocado Salad
- Mediterranean Chickpea Salad
- Shaved Brussels Sprout Salad with Roasted Butternut Squash
- Pea Salad with Bacon
- Black Bean Corn Salad with Poppy Seed Dressing
- Massaged Kale Salad with Rosemary Walnuts and Blueberry Vinaigrette
- Caprese Salad
Blueberries + avocado forever!
Blueberry Avocado Sunflower Seed Chopped Salad
Ingredients
- 5 ounces baby spinach, thinly chopped
- 5 ounces hearts of romaine, thinly chopped
- 1 large ripe avocado, diced
- 6 ounces feta cheese*
- 1 ½ cups fresh blueberries
- ½ cup roasted salted sunflower seeds
- ¼ cup raw pumpkin seeds
- Balsamic Vinaigrette
Instructions
- Transfer the baby spinach to a large cutting board and chop into thin ribbons. Place in a large serving bowl. Chop the hearts of romaine and add to the bowl.
- Dice the avocado and feta (if using block feta) and add to the bowl. Add the blueberries, sunflower seeds, and pumpkin seeds.
- Drizzle with dressing and toss gently until everything is coated. Taste and adjust seasoning or add more dressing, avocado, or cheese as desired.
- Serve immediately with your entrée. Store leftovers in an airtight container in the refrigerator for up to 12 hours.
Notes
*I like sheep’s milk block feta chopped into cubes; crumbled feta works as well.
Because spinach and romaine soften over time, serve this salad right after dressing for the best texture.
Nutrition
Serving: 1 (of 6) — Calories: 234 kcal — Carbohydrates: 15 g — Protein: 9 g — Fat: 16 g — Saturated Fat: 4 g — Polyunsaturated Fat: 2 g — Cholesterol: 15 mg — Sodium: 586 mg — Fiber: 5 g — Sugar: 6 g
Nutrition information is automatically calculated and should be used as an approximation.
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