Blueberry Avocado Sunflower Seed Salad
This refreshing and nutrient-dense salad combines sweet blueberries, creamy avocado, crunchy sunflower seeds, and crisp greens for the perfect balance of texture and flavor. It’s packed with antioxidants, healthy fats, and fiber, making it ideal as a light lunch or a vibrant side dish. A simple lemon-honey vinaigrette ties it all together.
Time Required
Prep Time: 10 minutes
Assembly Time: 5 minutes
Total Time: ~15 minutes
Ingredients
For the Salad:
2 cups baby spinach or spring mix
1/2 cup fresh blueberries
1 ripe avocado, diced
1/4 cup unsalted roasted sunflower seeds
1/4 small red onion, thinly sliced
Optional: 1/4 cup crumbled feta or goat cheese
For the Dressing:
2 tbsp olive oil
1 tbsp fresh lemon juice (or apple cider vinegar)
1 tsp honey or maple syrup (use keto syrup for low-carb)
1/2 tsp Dijon mustard
Salt and black pepper to taste
Instructions
1. Make the dressing: In a small bowl or jar, whisk together olive oil, lemon juice, honey, mustard, salt, and pepper.
2. Assemble the salad: In a large bowl, toss together the spinach, blueberries, avocado, red onion, and sunflower seeds.
3. Drizzle and serve: Pour the dressing over the salad and gently toss to coat. Top with optional cheese if using.
4. Serve immediately.
Notes and tips
Avocado tip: Dice avocado right before serving to prevent browning.
Sunflower seeds: Use toasted, unsalted for best flavor and crunch.
Blueberries: Fresh is best, but thawed frozen berries can work in a pinch (drain well).
Leafy greens: Arugula or kale can be substituted for spinach for a peppery or hearty base.
- Add grilled chicken or tofu for a full meal.
- For a vegan version, skip cheese and use maple syrup in the dressing.
- If meal-prepping, keep dressing and avocado separate until ready to serve.
- Toss with a sprinkle of chia or hemp seeds for extra Omega-3 s and protein.
Frequently asked questions FAQs
Q: Can I make this salad ahead of time?
A: You can prep ingredients ahead but assemble just before serving to keep avocado fresh and greens crisp.
Q: What’s a good substitute for sunflower seeds?
A: Try pumpkin seeds (pepitas), sliced almonds, or chopped walnuts for similar crunch.
Q: Is this salad keto-friendly?
A: Yes, if you skip the honey and use a low-carb sweetener. Blueberries are keto in small amounts.
Q: Can I use a store-bought dressing?
A: Yes, but opt for something light and citrusy. Avoid creamy dressings that overpower the fresh ingredients.
Nutritional Information
Calories: 340 kcal
Protein: 6 g
Fat: 28 g
Carbohydrates: 18 g
Fiber: 8 g
Vitamin C: 25 mg
Vitamin E: 5 mg
Values may vary slightly depending on portion sizes and ingredient brands.