This Beet and Feta Salad with Walnuts and Tahini Dressing is an easy salad, full of beautiful textures and flavors. Sweet beets, tangy feta and crisp walnuts come together with creamy tahini dressing to make an ordinary bowl of greens absolutely extraordinary! It’s a quick salad that’s a winning potluck dish and perfect for weeknight meals.
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If you’re looking for a colorful, vibrant and elegant salad, a beetroot with feta salad checks all of the boxes! This is made with pre-cooked beets, which makes it so easy to put together. I used pre-packaged, vacuum-packed beets for this recipe, but if you have fresh beets around, feel free to add steamed, pressure-cooked or roasted beets instead.
Do you love making creative, gorgeous, healthy salads? Me too. While plain greens definitely have their place in my life, I adore fresh salads with a complex medley of flavors like a Lebanese Fattoush Salad, Kale BLT Salad and, of course, this recipe!
Why you’ll love this recipe
- Beautiful and flavorful – sweet, tangy, earthy, zesty flavors and a combination of textures make this a salad to remember. And, it’s so pretty. Who doesn’t love eating pretty food? It’s a great way to use summer produce.
- Simple ingredients – whole food ingredients come together in a flash. It’s clean eating in the most delicious way.
- Easy meal prep – it takes just a few minutes to create this stunning dish. And, it lasts for days – perfect for ready-made weekday lunches and dinners.
- Holiday or summer salad – this is a salad for all occasions!
- Special diet friendly – this beetroot recipe is a keto-friendly and low-FODMAP salad, with an easy variation for paleo and Whole30 meal plans - simply eliminate the feta. The beets are sliced very thinly, contributing very few carbs and FODMAPs per serving.
Is this a low-FODMAP salad?
Yes, absolutely. Low-FODMAP salad recipes are a specialty of mine and here are a few reasons why this is perfect for a low-FODMAP meal plan. This recipe uses low-FODMAP ingredients including:
- Low-FODMAP salad vegetables – choose your favorite greens - most leafy greens are FODMAP-friendly. My favorites are arugula, mixed baby greens, spinach, and microgreens. And, beets are a great FODMAP-friendly vegetable in small to moderate quantities. One small, baby beet (about 32g) is considered low-FODMAP. Canned beets will also contain fewer FODMAPs (fructans and oligosaccharides) than roasted or steamed beets. Slice one beet into eighths or cut into small chunks so they get evenly distributed throughout the dish.
- Low-FODMAP dressing – cover your greens with this low-FODMAP salad dressing. But, is tahini low-FODMAP? Yes, in servings of about 2 tablespoons. One serving of this dressing contains less than 1 tablespoon of tahini.
- Low-FODMAP cheese – feta is a low-lactose cheese that can be consumed in servings up to 1.5 ounces (about 40 grams). Sheep and goat feta (such as Greek feta) is lower in lactose than Danish feta made from cow's milk.
- Low-FODMAP nuts – walnuts are a healthy FODMAP-friendly nut that adds so much flavor. For this recipe, they are used primarily as a garnish and are far below the low-FODMAP serving of 10 halves.
Are beets keto?
Yes, when served in small quantities, such as a garnish for this recipe, beets can absolutely be consumed on a keto diet. One whole cup of beets contains about 9g net carbs – far less than in one serving of this recipe. For a single serving, one baby beet will add only 3g net carbs and a ton of flavor, as well as added nutrients.
Ingredients
This salad with tahini dressing is made with healthy, simple ingredients:
- Baby beets – I used pre-cooked beets. These can be found vacuum-packed, canned or jarred. They add a pop of color to the plate and a rich nutrient profile.
- Salad greens – rocket arugula, mixed field greens and microgreens are a great mix.
- Feta cheese – any variety works – crumble Greek, sheep, goat or Danish feta. All are superb choices.
- Walnuts – coarsely chopped, they distribute well throughout the greens and provide an earthy flavor and crunch.
- Olive oil – or use another neutral oil, such as avocado.
- Tahini – the star of the dressing!
- Hot water – ground sesame seeds are very absorbent. This thins the dressing just a bit.
- Lemon juice – fresh lemon juice adds brightness and a touch of acidity.
- Tamari – the salty umami is magical with tahini.
- Balsamic vinegar – adds depth and acidity.
- Spices – cumin, salt (kala namak black salt was meant for this dressing!), pepper, optional garlic powder, and Aleppo or red pepper flakes to bring it all together. Omit the garlic powder for low-FODMAP. Read more about Aleppo pepper and kala namak in my Aleppo Pepper Ingredient Spotlight and my Kala Namak Black Salt spotlight.
- Fresh herbs and seeds (optional) – fresh dill, parsley, pumpkin seeds and hemp hearts create extra texture and elevate the flavor and beauty of this dish.
Instructions
Just a few short steps create this phenomenal salad:
- In a medium bowl, combine the tahini, olive oil, hot water, lemon juice, tamari, balsamic, salt, pepper, and garlic powder and pepper flakes (if using).
- Whisk until thick and creamy. Note: When first mixing, the dressing will look like it’s seizing up, but it's totally normal. Keep whisking until it develops a thick, creamy texture as the tahini absorbs the liquid.
Slice the beets. I prefer slicing them into eighths or smaller so they distribute evenly in the greens. You can also cut them into round slices or chunks, based on your preference.
Layer the salad - add the mixed greens, feta, beets and walnuts. Drizzle with the tahini dressing and sprinkle with fresh herbs and seeds for extra flavor and texture.
TIP: The thickness of tahini varies between brands. Tahini will absorb the water and you may need to add more hot water, depending on how thick and dense the seed butter is. I find that using hot water absorbs into the tahini faster, but you can use water at any temperature.
How to serve
This beetroot and feta salad makes a wonderful main course or side dish.
Enjoy it as is or serve with hearty Pull-Apart Rolls. Or top with your favorite smoked, grilled or roasted meat or fish.
Try serving with:
- A sprinkle of flake salt and coarsely ground pepper
- Mouthwatering Roast Chicken
- An exquisite filet of Indian Spiced Salmon made with Tikka Masala
- Air Fryer Turkey Tenderloin for an easy, quick weeknight meal
- Creamy Broccoli Almond Soup for a wondrous vegetarian lunch or dinner
- Roast Turkey, Smoked Turkey Thighs, or some Smoked Leg of Lamb for a perfect holiday salad
How to store
Store in an airtight container in the refrigerator for up to 4 days. Storage time will vary based on the freshness of the greens.
The dressing should be stored separately in the refrigerator for up to a week. Do not dress the salad before storing, as it will cause the greens to wilt.
Variations
One of the best things about salads are that they’re so versatile and possibilities are endless. Here are some of my favorite add-ins and swaps:
- Add citrus or fresh fruit – orange slices, grapefruit slices, pomegranate seeds, or sliced cherry tomatoes are delicious options. Keep in mind that while citrus are low-FODMAP fruits, they will add extra carbs.
- Try dried berries – cranberries and currants are sweet, tasty options. Select sugar-free cranberries and add currants sparingly, as they are high carb in moderate quantities.
- Make the salad a meal – add your favorite protein to make a hearty lunch or dinner salad.
- Use different nuts – use pecans, pistachios or candied nuts like these Candied Maple Bourbon Pecans.
- Add seeds – I love serving with pumpkin seeds, but sesame seeds, sunflower seeds and hemp hearts are nutritious and add a lovely texture. Seed and spice blends such as Dukkah and Za’atar add more complexity to the flavor.
- Make a sweeter dressing – add a drizzle of maple syrup or sugar-free maple syrup, a few drops of liquid monkfruit or a small scoop of frozen orange juice concentrate. The latter adds a few carbs to the dressing, but is just so, so good.
- Use a different dressing – elevate any salad with a citrusy Sumac Dressing vinagrette, Cilantro Lime Dressing or try this creamy, dreamy Crème Fraiche Dressing with Lemon.
FAQ
Yes - in fact, they can be considered a superfood. Beets have an impressive nutritional profile. They are high in folate, as well as many vitamins and minerals and may help fight inflammation and even lower cholesterol.
Shake up your salad by using a variety of spectacular greens that are easily found in most grocery stores. Try field greens, loose-leaf lettuces, arugula, watercress, mesclun, endive or even microgreens to make a regular salad a fine dining experience.
Beets' ability to lower cholesterol may be due to their high concentration of betanins and nitrates. Beetroot has been shown to prevent DNA damage as well as lower LDL cholesterol and improve exercise performance.
Other healthy vegetable recipes you might like
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📖 Recipe
Beet and Feta Salad with Walnuts and Tahini Dressing
Ingredients
Salad ingredients
- 6 beets (small, fully cooked. Pre-packaged beets are a great option.)
- 5 ounces salad greens (field greens, arugula, microgreens or greens of choice)
- ½ cup feta cheese (crumbled)
- ½ cup walnuts (crushed)
- ¼ cup assorted fresh herbs and seeds (optional garnish. See Notes for recommendations.)
Dressing ingredients
- 2 tablespoons tahini
- 3 tablespoons olive oil (or neutral salad oil)
- 3 tablespoons hot water
- 1 teaspoon balsamic vinegar
- 1 teaspoon tamari (soy sauce or coconut aminos)
- 1 tablespoon lemon juice (or 1 teaspoon preserved lemon puree. Read more in my Preserved Lemon Puree ingredient Spotlight.)
- ¼ teaspoon Aleppo pepper (or red pepper flakes - optional. Read more about Aleppo pepper in my Aleppo Pepper Ingredient Spotlight.)
- ¼ teaspoon sea salt (or kala namak black salt (highly recommended). Read more in my Kala Namak Black Salt Ingredient Spotlight.)
- ¼ teaspoon black pepper
- ⅛ teaspoon cumin powder
- ¼ teaspoon garlic powder (optional - omit for low-FODMAP.)
Instructions
Make the salad dressing
- In a medium bowl, combine the tahini, olive oil, hot water, lemon juice, tamari, balsamic, salt, pepper, and garlic powder and pepper flakes (if using)
- Whisk until thick and creamy. Note: When first mixing, the dressing will look like it's seizing up, but it's totally normal. Keep whisking until it develops a thick, creamy texture as the tahini absorbs the liquid.
Slice the beets
- Slice the beets. I prefer slicing them into eights or smaller so they distribute evenly in the salad. You can also cut them into round slices or chunks, based on your preference.
Make the salad
- In a salad bowl or individual plates, add the salad greens, feta, beets and walnuts.
- Drizzle with the tahini dressing and sprinkle with fresh herbs and seeds for extra flavor and texture.
Notes
How to store
Store in an airtight container in the refrigerator for up to 4 days. Storage time will vary based on the freshness of the greens. The dressing should be stored separately in the refrigerator for up to a week. Do not dress the salad before storing, as it will cause the greens to wilt. Read more in the post for Serving Suggestions and delicious Variations.Optional garnish
Add fresh herbs and seeds – fresh dill, parsley, pumpkin seeds and hemp hearts create extra texture and elevate the flavor and beauty of the salad.Nutrition
*Net carbs = carbohydrates - fiber
Nutritional information is an estimate, calculated using online tools and does not include optional ingredients unless otherwise indicated.
Laura says
This was great! I served this with steak and the Tahini dressing was amazing.