FREE 5-Ingredient Recipe EBook

• Why You’ll Love My Spring Mix Salad Recipe
• Ingredients & Substitutions
• How To Make Spring Mix Salad
• Storage Instructions
• Serving Ideas
• More Spring Salad Recipes
• My Favorite Blender For This Recipe
• Spring Mix Salad (10 Minutes) Recipe card
• Recipe Reviews

Step into spring with my spring mix salad recipe! Although I have many healthy salad recipes , this fruity one is one of my faves when I want something a little sweet, a little light, and a whole lot of fresh. The ripe blueberries, crunchy walnuts, and tangy goat cheese pair so well with the unique blend I get in a bag of spring mix. Here’s to avoiding that wilty bag of salad greens in your fridge! (Been. There.)

Why You’ll Love My Spring Mix Salad Recipe

• Loaded with flavors and textures – Unlike my other spring salad , this one leans slightly sweet. Think juicy blueberries, crunchy walnuts, creamy goat cheese, peppery greens. Perfect for spring and summer.
• Real-fruit vinaigrette – The dressing is what makes this spring mix salad special! I never liked the added starches, seed oils, and fruit concentrates I found in store-bought vinaigrettes, so I created my own with whole fruit and simple pantry staples.
• Super quick & easy – This salad might look like it belongs on a bistro menu, but takes me just 10 minutes to assemble. I love that there’s almost no chopping involved (except the nuts). Make it for Easter or Mother’s Day , and nobody will guess how long it took. ?
• Fresh & healthy – Plain leafy salads are boring, so I added lots of fun additions to keep it interesting. And it’s nutritious, too. Always.

Ingredients & Substitutions

Here I explain the best ingredients for my spring mix salad recipe, what each one does, and substitution options. For measurements, see the recipe card .

The salad itself has only 4 ingredients (count ’em!), but each gives you a different aspect — sweet, creamy, crunchy, juicy, peppery, nutty. I’ve got it all here.

• Spring Salad Mix – The one I buy has 7 different kinds of greens: baby lettuce, red and green chard, mizuna, arugula, frisee, and radicchio. Many of these are actually available at any time of year. Still, there’s something about the spring mix that just feels like spring! If you really want to include some truly seasonal leaves in your salad, feel free to throw in some watercress or collard greens, or even baby spinach.
• Blueberries – Feel free to change it up with other berries, like raspberries or strawberries. I recommend using the same ones in your salad dressing. If you have extra fruit, use it to make my homemade fruit leather !
• Walnuts – You can buy raw or roasted, but I recommend roasting them if you buy raw. You could also use other nuts, such as pecans, almonds, or pistachios, or opt for sunflower or pumpkin seeds if you need a nut-free option.
• Goat Cheese – You can buy a log and crumble yourself, but I get already crumbled goat cheese for convenience. For a different flavor, try feta cheese, shaved parmesan, or even blue cheese.

Sometimes I throw in some diced cucumbers for a bright crunch, fresh peas for a different layer of sweetness, or thinly sliced red onions for a peppery bite.

Blueberry Vinaigrette:

To me, the blueberry dressing is what really steals the show in this spring mix salad. My family loves the fruity taste, and I love that they happily eat more salad!

• Olive Oil – I recommend a light olive oil like this one , as I think it tastes better in a fruity dressing than extra virgin. Avocado oil also works well.
• Apple Cider Vinegar – I like this one with the mother. The vinegar helps the dressing emulsify, and also adds a tangy element. Lemon juice makes a good substitute if you need one.
• Blueberries – I mean, you can’t have a blueberry vinaigrette without blueberries. ?
• Sweetener – While the berries add a natural sweetness, the dressing isn’t really sweet at all from them alone. You don’t have to add a sweetener, but I add a touch of powdered Besti , which is all natural and dissolves effortlessly, without any gritty texture or added sugar. You can also use maple syrup or honey, or my natural sugar-free maple syrup or sugar-free honey for a pop of flavor. I don’t recommend using most other sugar substitutes , as most of them don’t dissolve well, but plain powdered allulose would also work.
• Sea Salt & Black Pepper

How To Make Spring Mix Salad

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Blend the dressing. Combine all the dressing ingredients in a blender, and blend until smooth. Easy!
2. Assemble the salad. Place the spring mix, blueberries, walnuts, and goat cheese into a large bowl.
3. Combine. Pour the dressing over your spring mix salad and toss to coat.

Dressing Variations:

I always recommend a light vinaigrette for spring mix salad recipes, to avoid overpowering the delicate greens. If this one is “too much blueberry” for you, try my simpler lemon vinaigrette , the maple dressing from my kale salad , or the honey dressing from my pomegranate salad .

Storage Instructions

Spring mix salad doesn’t store well once you’ve added the dressing. The leaves turn limp quickly!

However, you can store the salad and dressing in separate airtight containers (or a produce container ) in the refrigerator. The salad will last only a couple of days, but I’ve made the dressing up to 5 days ahead with no issues.

Serving Ideas

Warm spring weather means I just want to be outside! So, I like to make some easy main dishes with this spring mix salad — either to make outside or at least let me get out there fast:

• Meal Salad – One of the easiest ways to serve this salad is to simply add a protein on top and make it a meal! I like to add sliced grilled chicken breast or baked chicken breast for the easiest options, but it’s also yummy with a baked salmon fillet on top.
• Grill Mains – Spring is the best time to break out the grill and make my flaky grilled salmon , Mediterranean-inspired chicken kabobs , or a juicy grilled steak . And if you want to get fancy, grill up some lobster tails .
• Air Fryer Mains – If it’s raining, but I still want something quick and “springy”, I make air fried boneless chicken thighs , 5-minute air fryer brats , or the juiciest air fryer pork chops .
• Seafood – I love this spring salad with lemony recipes like my baked tilapia or garlic butter shrimp , but it really pairs well with any of my fish recipes . For a special date night meal, make my lobster recipe or crab legs .
• Steak – Anyone who knows me knows that I’d make filet mignon every day if it wasn’t so dark expensive, but you can totally make a more reasonable flank steak . Or just top your salad with my sirloin steak tips !

More Spring Salad Recipes

My Favorite Blender For This Recipe

With 5 different speeds, I can easily customize the consistency of the vinaigrette with this blender , but it’s also great for soups , sauces, and of course, smoothies !

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

Salad

• 5 oz Spring mix ▢
• 1 cup Blueberries ▢
• 1/2 cup Walnuts (chopped, preferably toasted) ▢
• 1/2 cup Goat cheese (crumbled) ▢

Blueberry Vinaigrette

• 1/4 cup Olive oil ▢
• 1 tbsp Apple cider vinegar ▢
• 3 tbsp Blueberries ▢
• 1 tbsp Besti Powdered Monk Fruit Allulose Blend (or any sweetener to taste – optional)* ▢
• 1/4 tsp Sea salt (to taste) ▢
• 1/8 tsp Black pepper (to taste) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. To make the dressing, combine the olive oil, vinegar, blueberries, Besti Powdered (if using), salt, and pepper in a blender . Puree until smooth. Adjust the sweetener to taste if you need to.
2. In a large bowl, combine the spring mix, blueberries, walnuts, and goat cheese.
3. Pour the dressing over the salad and toss to coat.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 cup

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Spring Mix Salad

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

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Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
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The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Spring Mix Salad (10 Minutes)

Make this vibrant, easy spring mix salad recipe with blueberries, goat cheese, walnuts, and sweet blueberry dressing. Ready in 10 minutes!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/spring-mix-salad/

Ingredients

Salad

• 5 oz Spring mix
• 1 cup Blueberries
• 1/2 cup Walnuts (chopped, preferably toasted)
• 1/2 cup Goat cheese (crumbled)

Blueberry Vinaigrette

• 1/4 cup Olive oil
• 1 tbsp Apple cider vinegar
• 3 tbsp Blueberries
• 1 tbsp Besti Powdered Monk Fruit Allulose Blend (or any sweetener to taste - optional)*
• 1/4 tsp Sea salt (to taste)
• 1/8 tsp Black pepper (to taste)

Instructions

1. To make the dressing, combine the olive oil, vinegar, blueberries, Besti Powdered (if using), salt, and pepper in a blender . Puree until smooth. Adjust the sweetener to taste if you need to.
2. In a large bowl, combine the spring mix, blueberries, walnuts, and goat cheese.
3. Pour the dressing over the salad and toss to coat.

Maya’s Recipe Notes

Serving size: 1 cup

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)