Today’s beet and feta cheese salad recipe will show you how to make this delicious dish and prepare beetroots. But before we start, here are a few interesting facts about this salad’s main ingredients, feta and beets.
All cheese lovers will love this recipe this National Cheese Lover’s Day (20 Jan) and National Mac & Cheese Day (July 14).
What Is Feta Cheese?
Feta cheese is a type of soft cheese that originated from Greece. This cheese is often made using sheep, goat, buffalo, or cow milk.
During the making process, the cheese is brined in a salt solution and left to age. This results in a tofu-like soft, tangy, salty cheese that can be cut into cubes or crumbled.
We chose feta cheese for today’s recipe because of its saltiness. Its sharpness adds flavor to the plain boiled beets and adds a flavor contrast to the sweet navel oranges.
However, flavors are not the only thing we like about feta cheese.
Is Beet and Feta Cheese Salad Good for You?
1. Feta Cheese
Cheese in general is considered to be a great source of protein and nutrients. But it also gets a bad rap, because imbalanced cheese consumption is linked to heart disease, obesity, and more.
Feta is actually a healthier cheese option. Here’s why:
While other cheeses are made from cow milk, feta cheese is the product of processed goat/sheep milk instead. It still makes for an excellent source of calcium and protein.
There are only 213 calories in a serving of our beet and feta cheese salad. You can pair a light beverage with it to create a 250-calorie side dish combo.
Our healthy eating guidelines recommend you consume about 250 calories for a side dish and/or dessert. We also encourage you to eat a 500-calorie main dish.
This is to ensure you have an appropriate 750 calories per meal to keep your body functioning.
2. Can You Freeze This Salad?
Yes, you can. However, freezing a dressed salad wouldn’t be the best idea to prolong its shelf life.
Since this salad contains fresh ingredients such as arugula and oranges, freezing will lower its quality. But, if you insist, we recommend breaking the salad down and freezing each ingredient in separate containers.
Cooked beets can stay good for about 1 month in the freezer. Freezing feta cheese can lower the risk of spoilage— making it last for as long as 3 months.
We highly recommend using freezer-safe containers to prevent your food from getting freezer burn.
The fresh fruits and vegetables such as arugula and oranges are fragile— freezing them may ruin their flavor and texture. You can simply keep them in the fridge or buy fresh ingredients when you need them.
Walnuts and the salad dressing can stay good in the fridge for about a month. You just need to put them in airtight containers.
3. How Long Does Beet and Feta Cheese Salad Last?
Depending on storage conditions, beet and feta cheese salad can last from 1 to 3 days.
A dressed salad can only last 1 day in the fridge. On the other hand, you can keep the ingredients in separate containers and they’ll last for 3 days.
Whenever you want to have salad, put all the ingredients in a bowl, give them a quick toss, and serve.
Tuyet Pham is an award-winning Saigonese chef who believes that joy is the secret ingredient to delicious food. At Healthy Recipes 101, Tuyet personally tests and simplifies every recipe, ensuring maximum flavor with minimal effort. With a background at prestigious French restaurants P’TI Saigon and Le Corto, Tuyet knows how to make every dish exceptional.
Luna Regina is an accomplished writer and author who dedicates her career to empowering home cooks and making cooking effortless for everyone. She is the founder of HealthyKitchen101.com and HealthyRecipes101.com, where she works with her team to develop easy, nutritious recipes and help aspiring cooks choose the right kitchen appliances.
Lizzie Streit is a Minneapolis-based dietitian and founder of It’s a Veg World After All. She completed her MS in Human Nutrition from Drexel University, and is an expert in culinary nutrition, recipe development, and nutrition communications. Lizzie’s philosophy is centered around making nutrition recommendations, and especially the advice to eat more vegetables, approachable and realistic. She is excited to be working with the team at Healthy Recipes 101 to ensure that their recipes are both nutritious and delicious.
Hi, I’m watching my sugar and carbs and this recipe has a lot of both, is this ok for me. I follow a pretty healthy diet and yes I do cheat and I try and get plenty of exercise
Hi Teri. Sorry for the late reply. As for your question, since this salad is relatively low on carbs and contains mostly “good carbs” (including fiber and sugar from fruits and veggies), it should fit your healthy diet!
My salad just came out of the oven - it was a big hit at our dinner table! The flavors mixed together perfectly and all the ingredients complemented each other nicely.