Arugula and Strawberry Salad (Low-Carb, Gluten-Free)

The Fresh Spring Strawberry Arugula Salad That Feels Like an Italian Café Lunch.

There's something about Italian food that our family always comes back to. Italian-inspired salad cuisine is known for its fresh ingredients and vibrant flavors, making it a favorite in our home. If you ask me where I want to go for dinner or what flavors we love most, somehow I always circle back around to Italian.

I truly love salads, especially those with Italian flavors that highlight fresh greens and creative ingredient combinations. Maybe it's the fresh herbs, the creamy cheeses, garlic, olive oil, and meals that somehow manage to feel comforting and light all at the same time.

Now, if I'm being completely honest, I love Italian food…but I don't always love the mountain of carbs that usually comes with it. Giant bowls of pasta and endless baskets of bread taste wonderful in the moment, but afterward I usually end up feeling poofed out, heavy, and sluggish. After years of low-carb cooking, I realized what I really loved wasn't necessarily the pasta itself. It was everything around it, the flavors, the freshness, and those combinations of ingredients that somehow make a meal feel special.

That realization is actually what inspired this Strawberry Arugula Salad.

Jump to:

• Inspiration
• Why You'll Love This Arugula and Strawberry Salad
• Equipment You'll Need for Strawberry Arugula Salad
• Ingredients for Arugula and Strawberry Salad (and Tips for Choosing the Best Ones)
• How to Make Strawberry Arugula Salad
• Adding Protein to Your Strawberry Arugula Salad
• Variations for This Strawberry Arugula Salad Recipe
• How to Store Arugula and Strawberry Salad
• What to Serve with Strawberry Arugula Salad
• Frequently Asked Questions About Strawberry Arugula Salad
• More Spring and Summer Recipes on ExplorerMomma.com
• Pin it here:
• Final Thoughts on This Strawberry Arugula Salad
• 📖 Recipe

Inspiration

I originally made it to serve with my Pesto Chicken with Roasted Tomatoes and Mozzarella because I wanted dinner to feel bright and springy. Why, I needed something fresh to balance the creamy mozzarella and rich pesto. I opened the refrigerator, saw strawberries staring back at me, grabbed arugula, goat cheese, pecans, bacon, and a little red onion, and started tossing things together.

And honestly? Sometimes those accidental recipes become favorites.

The first bite surprised me. You get sweet strawberries, peppery arugula, creamy goat cheese, crunchy pecans, salty bacon, and just enough red onion to make everything interesting. Strawberries are typically in peak season from April through June, making this a great time to enjoy fresh strawberries in salads. Then the light strawberry vinaigrette ties it all together.

Suddenly dinner felt less like a random Tuesday night meal and more like sitting outside at a tiny Italian café enjoying spring weather and lingering over dinner a little longer.

Incorporating fresh herbs like mint, basil, or parsley can add a refreshing aromatic layer to the salad, enhancing both the flavor and the experience of this vibrant dish.

Why You'll Love This Arugula and Strawberry Salad

Some salads feel like an obligation. You know the type, the side dish you politely eat because you probably should.

This is not that salad. In fact, this is the best salad for spring and summer gatherings.

This Arugula and Strawberry Salad feels like part of the meal rather than an afterthought. The flavors balance each other beautifully, and every bite gives you something different. Sweet strawberries meet peppery greens, creamy cheese, crunchy pecans, and savory bacon. It's a great recipe for anyone who loves a tasty salad with fresh flavors.

Plus, this recipe comes together in about ten minutes. A strawberry arugula salad can be made quickly, often in less than 15 minutes, making it a convenient option for busy weeknights or entertaining.

It's low-carb, gluten-free, keto-friendly, and perfect for spring and summer, and pretty enough for Easter brunch, Mother's Day, baby showers, or backyard dinners with friends.

And honestly? It's just a really pretty colorful salad!

It's also highly customizable, swap feta or goat cheese for avocado for a vegan option, or change up the nuts to suit your preference.

Equipment You'll Need for Strawberry Arugula Salad

One of the reasons I love this recipe is that it doesn't require a kitchen sink full of dishes afterward.

You really only need a few basics: a large salad bowl, a cutting board, a sharp knife, and a small bowl or mason jar for the dressing. Alternatively, you can use a food processor to quickly blend the dressing ingredients for a smooth consistency.

If you happen to have a salad spinner hiding in a cabinet somewhere, this recipe is a great excuse to use it. Dry greens hold dressing much better, and nobody wants watery salad.

Ingredients for Arugula and Strawberry Salad (and Tips for Choosing the Best Ones)

Simple recipes rely heavily on fresh ingredients, which means every ingredient matters.

Arugula

Arugula gives this salad its signature flavor. If you've never cooked with it before, don't let the name intimidate you. Arugula has a slightly peppery flavor that gives salads a little more personality than regular lettuce. I prefer baby arugula because it's softer and milder, baby arugula offers a more tender texture compared to mature arugula, which can be very peppery and tough.

For the best results, look for bright green leaves that aren't wilted or yellowing. If you find arugula a bit too bitter, try soaking the leaves in ice water for 5-10 minutes to mellow the flavor. Arugula is also low in calories, with only about 5 calories per cup, making it an excellent choice for weight management and low-carb diets. Both arugula and strawberries are high in antioxidants, which help combat oxidative stress and may reduce the risk of chronic diseases.

If you don't have arugula, spring greens make a great substitute and are especially versatile in spring and summer salads.

Strawberries

Next come the strawberries, which are truly the star of this salad. Spring strawberries are one of my favorite ingredients because when they're good, they're really good. Strawberries are rich in vitamin C, providing about 149% of the daily recommended intake per cup, which supports immune function and skin health. Do buy organic when it comes to strawberries.

I always say your nose knows.

If strawberries smell sweet and fragrant at the store, they're usually worth buying.

Red Onion

Red onion might seem like a small addition, but it makes a huge difference. Thinly sliced red onion adds just enough sharpness to balance the sweetness of the berries. If your onions are especially strong, soak them in cold water for five or ten minutes before adding them.

Feta or Goat Cheese

Tangy goat cheese or feta and strawberries are one of those combinations that somehow just work. The creamy tanginess balances the fruit perfectly. Creamy cheeses like goat cheese, feta, or blue cheese create a savory contrast to the sweetness of strawberries and are quick and easy to add to salads or quick meals.

Nuts

And then there are the pecans.

Please toast them if you have an extra few minutes. Toasting nuts like sliced almonds, walnuts, or pecans enhances their crunch and aroma, making the entire salad better. For extra crunch and nutrition, sunflower seeds are a great alternative to nuts and add wonderful texture and flavor.

Other delicious toppings or protein options include hard boiled eggs, kalamata olives for a Mediterranean twist, or crispy bacon. Sweet strawberries and salty bacon belong together.

For the dressing, if you're looking for a vegan or plant-based option, maple syrup can be used as a natural sweetener substitute.

How to Make Strawberry Arugula Salad

This salad comes together quickly and feels almost too easy.

Start by washing and drying your arugula. Slice your strawberries, thinly slice your onion, crumble your cheese, and cook your bacon if needed.

To make the dressing, you have two delicious options:

• For a simple balsamic vinaigrette: Whisk (or shake in a jar) together balsamic vinegar, olive oil, Italian seasoning, salt, and pepper until well combined.
• For a creamy strawberry salad dressing: Blend strawberries with oil, vinegar, Dijon mustard, and shallots until smooth and creamy.

I usually toss everything into a mason jar because it creates less cleanup.

Once everything is ready, pile the arugula into a large serving bowl or large serving platter and scatter the remaining ingredients, strawberries, thinly sliced red onion, goat cheese, pecans, and bacon, over the top.

When mixing delicate ingredients like strawberries and arugula, it's important to toss them gently to preserve their structure.

This is usually the point where I stop and admire how pretty it looks.

Wait until the last minute to add the salad dressing because dressing salads just before serving helps prevent delicate greens like arugula from wilting. Or you can be like my French host mum and put the dressing in the bowl first, and the greens and ingredients on top.

Give everything a quick, gentle toss and serve immediately.

Adding Protein to Your Strawberry Arugula Salad

If you want to turn your strawberry arugula salad into a satisfying main course, adding a source of protein is the way to go. Not only does it make your arugula salad more filling, but it also brings extra flavor, texture, and nutrition to the table, perfect for busy weeknights or when you want a dinner salad that truly satisfies.

Chicken

There are so many delicious ways to add protein to this salad. Grilled chicken breast is a classic choice, pairing beautifully with the sweet strawberries, peppery arugula, and creamy feta cheese. Simply season your chicken with salt and pepper, grill until juicy, then slice and layer over your salad for a hearty, balanced meal.

Shrimp

If you're a seafood lover, grilled shrimp is another fantastic option I love. The light, slightly sweet flavor of shrimp complements the fresh flavors of the salad, especially when tossed with sliced strawberries and a drizzle of balsamic vinaigrette. For a richer twist, try adding flaked salmon, either grilled or roasted, which brings healthy fats and a satisfying texture.

Vegetarian

Vegetarians can easily boost the protein content by adding cubes of marinated tofu, a handful of beans like chickpeas, or even cooked lentils. These options soak up the tangy balsamic vinaigrette and pair well with the crunch of toasted almonds and the creaminess of feta cheese. Nuts such as walnuts or pecans already add a protein punch, along with extra crunch and flavor.

When adding protein, think about how the flavors will play together. Smoky grilled chicken or shrimp adds depth, while tofu or beans keep things light and plant-based. You can even mix and match, try grilled chicken with toasted almonds, or salmon with a sprinkle of feta cheese and fresh basil for a Mediterranean-inspired twist.

Not only does adding protein make your strawberry arugula salad more satisfying, but it also helps balance the nutrition, giving you a meal that's rich in healthy fats, fiber, and essential nutrients. Whether you're prepping a quick lunch or a show-stopping dinner salad, a little extra protein goes a long way in making this salad a huge hit with the whole family.

So go ahead, get creative with your favorite protein sources, and enjoy a strawberry arugula salad that's as nourishing as it is delicious!

Variations for This Strawberry Arugula Salad Recipe

One of my favorite things about this recipe is how flexible it is.

If I have leftover grilled chicken, I throw it on top and suddenly lunch is handled.

Salmon works beautifully too, especially in summer.

If the recipe calls for feta but you only have goat cheese, swap it in, both add creaminess and flavor. If the recipe calls for pecans, walnuts or sliced almonds work perfectly as alternatives, and all these nuts contribute healthy fats and a bit of saturated fat to the salad. Avocado is another great addition, providing creamy texture and healthy fats with minimal saturated fat. If you want a vegan option, use avocado instead of cheese.

This recipe adapts easily to whatever you happen to have on hand.

How to Store Arugula and Strawberry Salad

Salads can be a little tricky when it comes to leftovers.

The key is keeping the dressing separately until you're ready to eat. Storing the salad separately from the dressing helps maintain freshness and prevents wilting.

Stored undressed in an airtight container, the salad ingredients stay fresh for a couple of days. The dressing can last in the refrigerator for nearly a week.

As for reheating?

No reheating here.

Although if you add grilled chicken or salmon, warming those separately and placing them on top works perfectly.

What to Serve with Strawberry Arugula Salad

I most often serve this arugula and strawberry salad as a perfect side salad to complement main dishes like Pesto Chicken with Roasted Tomatoes and Mozzarella because the flavors work together naturally.

Garlic butter shrimp is another favorite pairing.

And if I'm making a full spring dinner menu, I usually finish everything with Strawberry Cheesecake Cups because apparently once spring strawberries arrive, I fully commit.

Frequently Asked Questions About Strawberry Arugula Salad

People often ask if arugula tastes spicy.

Not really.

Peppery is probably a better description. It adds a little personality without overwhelming everything else.

Readers also ask if spinach works instead.

Absolutely.

But arugula gives this salad a slightly more sophisticated flavor and has significantly less oxalates than spinach if you need to pay attention to that.

If you're looking for other salad recipes, you might also enjoy a hearty Cobb salad, which is a complete meal with ingredients like chicken, bacon, eggs, and cheese. There are plenty of salad recipes out there for different tastes and occasions.

And yes, this salad can definitely be made ahead as long as you wait to add the dressing.

More Spring and Summer Recipes on ExplorerMomma.com

Spring and summer recipes are some of my favorites because everything feels lighter and fresher.

If you're in that mood too, you might also love Creamy Lemon Garlic Chicken, Keto Lemon Mousse, Low-Carb Lemon Blueberry Cream Cake, Keto Lemon Curd Meringue Nests, or Low-Carb Chicken Teriyaki over on ExplorerMomma.com.

Pin it here:

Final Thoughts on This Strawberry Arugula Salad

This Strawberry Arugula Salad has become one of those recipes that reminds me that low-carb food doesn't have to feel restrictive.

It can still feel colorful and fresh and even a little fancy.

Sometimes dinner can taste like an Italian café without needing the bread basket at all.

And if you happen to sneak a few strawberries while assembling the salad, I consider that part of the recipe too. 🍓

Nutrition Disclaimer

Please be aware I am not a medical specialist or nutritional professional. On this blog, I share recipes and what works for me. Please do not take anything on this blog as medical advice and always consult with your doctor before starting any diet or exercise program.

I use MyFitnessPal.com to calculate nutrition facts as a courtesy to my readers, and I remove erythritol from the final carb count and net carb count because does not affect my own blood glucose levels.  

This is as accurate as possible, but it's best to independently calculate nutritional information on your own with the specific ingredients you use. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.