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spinach and steak salad

Spinach and Steak Salad (Vertical Diet)

A spinach and steak salad is a delightful and nutritious dish that combines the richness of steak with the freshness of spinach, creating a satisfying and flavorful meal.

This meal can be used as part of a vertical diet.

Key Takeaways

  • Appeals To: Health-conscious individuals seeking a balanced and protein-packed meal option.
  • Estimated Duration: Approximately 20-30 minutes.
  • Nutrition Facts: This salad offers a blend of iron-rich spinach, protein from steak, and various nutrients from the assortment of vegetables.

About This Recipe

This recipe delivers a harmonious blend of flavors and textures, combining the tenderness of steak with the crispness of fresh vegetables, providing a balanced and tasty meal option.

Equipment Required

  • Grill or frying pan
  • Mixing bowl
  • Tongs
  • Cutting board
  • Knife


  • Steak:
    • 1 pound (450g) steak (sirloin, flank, or ribeye)
  • Salad Base:
    • 6 cups (180g) fresh spinach leaves
    • 1 cup (150g) cherry tomatoes, halved
    • 1 cucumber, sliced
    • ½ red onion, thinly sliced
  • Dressing:
    • 3 tablespoons (45ml) olive oil
    • 2 tablespoons (30ml) balsamic vinegar
    • 1 tablespoon (15ml) Dijon mustard
    • Salt and pepper to taste
  • Optional Additions:
    • Crumbled feta or goat cheese
    • Toasted nuts (walnuts, almonds, or pine nuts)


  1. Prepare the Steak:
  • Preheat the grill or frying pan over medium-high heat. Season the steak with salt and pepper. Cook the steak to desired doneness (medium-rare, medium, or well-done) for about 4-6 minutes per side, depending on thickness. Allow it to rest for 5 minutes before slicing.
  1. Prepare the Salad:
  • In a large mixing bowl, combine the fresh spinach leaves, cherry tomatoes, sliced cucumber, and red onion.
  1. Make the Dressing:
  • In a separate bowl, whisk together the olive oil, balsamic vinegar, Dijon mustard, salt, and pepper until emulsified.
  1. Assemble the Salad:
  • Slice the rested steak thinly against the grain. Add the sliced steak to the bowl of salad ingredients.
  • Drizzle the dressing over the salad and toss gently to coat evenly.
  1. Garnish and Serve:
  • Optionally, top the salad with crumbled feta or goat cheese and toasted nuts for added texture and flavor.

Side Dishes

  • Garlic bread slices or toasted baguette
  • Grilled vegetables like zucchini, bell peppers, or asparagus

Storage Options

  • Store any leftover salad components separately in airtight containers in the refrigerator for up to 2 days. Assemble the salad just before serving for optimal freshness.

Ingredient Substitutes

  • Arugula or mixed greens can substitute for spinach.
  • Red wine vinegar or apple cider vinegar can replace balsamic vinegar.
  • Any preferred cheese or nuts can be used as alternatives for garnishing.

Alternatives to This Meal

  • Experiment with different steak cuts or substitute steak with grilled chicken or shrimp for a varied taste.
  • Customize the salad by adding fruits like sliced strawberries or diced apples for a sweet twist.

If you’re interested in following the vertical diet, you may also be interested in Turkey and Rice Soup and Beef and Rice Bowls


The spinach and steak salad offers a delightful blend of flavors and textures, making it a wholesome and satisfying meal choice. With its simplicity and versatility, this recipe allows for personal adjustments and provides a nourishing meal suitable for various occasions.