I crave this Beet and Arugula Salad with Goat Cheese anytime beets are in peak season which lucky for us beet lovers is both spring and fall months! This is a delicious salad to have for lunch with your favorite protein, as a side dish with dinner, or to serve at a gathering. It's got tons of nutrition from sweet earthy beets, fresh fruit, peppery arugula, chopped walnuts, and creamy goat cheese. All topped with a drinkable homemade Maple Balsamic Vinaigrette!
As a dietitian, one of my specialties is creating recipes using seasonal ingredients including root veggies like beets. And my mom and I both love to order roasted beet salads anytime it's on a restaurant menu. So when she came over for a little mom & daughter time recently, we set out to make our own! I have to say, this one rivals some of the best ones we've had out (and trust me, we've had our fair share).
What works so great in this beet and arugula salad with goat cheese is the delicious maple balsamic dressing that enhances the slightly sweet flavor of the roasted beets and creaminess of the goat cheese. Beets have a beautiful color that comes from powerful plant compounds, are a good source of fiber, and have anti-inflammatory and antioxidant properties. My pro tip is to roast the beets in advance!
If you like the maple dressing, it also goes great with a kale or spinach salad. Or try this Fall Pasta Salad made with the same one!
More Healthy Salad Recipe
- Kale & White Bean Salad
- Spinach and Arugula Salad with Lemon Vinaigrette
- Beet and Butternut Squash Salad
- Asian Crunch Salad
- Harvest Kale Salad
- Pear & Arugula Salad
- Mediterranean Chickpea Salad
- Cucumber Tomato Salad (Greek)
Key Ingredient Notes and Substitution Ideas
This beet and arugula salad with goat cheese is made with simple ingredients. Below are some ingredient notes. Check the recipe card at the bottom for measurements.
Salad Ingredients
- Beets - you'll roast the beets for this recipe and you can use either red beets or golden beets. You can buy beets in the produce section at the grocery store or at your local Farmers' Market either with or without beet greens attached. They are in season both in spring and early fall, but you can find them year-round. To make this recipe even easier, feel free to use packaged cooked beets.
- Fresh Arugula - the peppery flavor in arugula pairs perfectly with the beets and balsamic. Arugula contains iron, potassium, vitamin A, and calcium. If you want, you can substitute with different leafy greens like baby spinach or kale or do a combination.
- Goat Cheese - soft goat cheese is creamy and pairs really well with roasted beets. Goat cheese provides some protein, calcium, and phosphorus. If you don't like goat cheese, feta cheese is a good alternative.
- Walnuts - crunchy walnuts are a great pairing with the earthy flavor of beets and tangy goat cheese. They also add extra protein, fiber, and vitamin E which has been shown to support brain health. Feel free to use a different nut if you don't like walnuts. Crunchy pistachios, pecans, or pepitas go great with the flavors in this healthy salad.
- Fruit- add a little extra sweetness with fruit. I use Honeycrisp apples in the fall and fresh strawberries in the summer. Citrus like mandarin oranges, grapefruit slices, or sliced pears work instead.
- Shallot - this is optional, but I add sliced shallot. If you prefer a stronger onion flavor, replace the shallot with red onion.
Maple Balsamic Dressing Ingredients
You can use a store-bought balsamic dressing, but if you want to make a homemade Maple Balsamic dressing, here are the ingredients you will need.
- Extra-Virgin Olive Oil - extra virgin olive oil is olive oil in it’s purest form (least processed) so it retains all the antioxidants and nutrients from the olive itself. If accessible, I suggest using high-quality extra virgin olive oil for the best taste. Olive oil is high in oleic acid, a monounsaturated fat that can reduce inflammation and has been shown to improve brain health.
- Balsamic Vinegar - use a balsamic that is aged for best flavor. Balsamic is slightly sweet.
- Dijon Mustard - a little bit of dijon is my favorite way to add tang and spice to this dressing and it is an emulsifier.
- Maple Syrup - a touch of sweetness.
- Garlic - fresh minced garlic for more flavor.
- Kosher Salt & Black Pepper - to tie everything together.
How to Make a Beet and Arugula Salad with Goat Cheese
Below are the instructions for how to make this recipe with some visuals I hope are helpful. Check out the recipe card at the bottom for the full recipe.
Step 1 - Instructions to roast beets. If using pre-cooked beets, skip ahead to step 2. Preheat oven to 400℉ (200°C). Wash beets and cut off the ends with a sharp knife. If using large beets, cut them in half to help them cook faster. Coat the beets in extra virgin olive oil, salt, and pepper. Wrap each beet in a large piece of foil. Each beet will have its own foil packet. Place them in a single layer on a sheet pan or baking dish and roast in the oven for 45-60 minutes. When the beets are easily pierced with a fork, remove them from the oven and let them cool. Remove the beet skin with a paper towel or under cold water. Slice or dice the beets to your preferred size.
Step 2 - While the beets are roasting, slice your fruit and shallot. Set aside. Make the Maple Balsamic Dressing by whisking the dressing ingredients in a small bowl or shaking them in a mason jar.
Step 3 - In a medium bowl or large bowl, add the arugula. Top the bed of arugula with roasted beets, fruit, shallot, walnuts, and goat cheese.
Step 4 - Drizzle however much dressing you like on top of the salad and serve the rest on the side.
Hint: If you're not serving or eating it right away, wait to add the goat cheese and dressing right before serving.
Dietitian Tip
One of the best ways to ensure you'll eat (and enjoy!) your vegetables is to make sure they taste great by choosing combinations that pair well together like beets, arugula, and goat cheese. And the secret to a great salad is usually a great dressing. Making a homemade dressing that contains nutrient-rich ingredients like the Maple Balsamic used in this Beet and Arugula Salad with Goat Cheese is a double win: flavor + nutrition. 😊
Video of How to Make a Beet and Arugula Salad with Goat Cheese
Here is a video of how to make this recipe that I hope is helpful!
Meal Prep and Storage
- Meal Prep - roast the beets and make your dressing ahead of time so they're ready to go when you want to assemble the salad.
- Storage - store leftovers of this roasted beet salad in the refrigerator in an airtight container for up to 2-3 days. I suggest storing the salad ingredients separately from the dressing so the salad doesn't get soggy. The dressing will stay good in the fridge for up to 4-7 days.
Expert Advice
- Use beets that are around the same size so they cook evenly.
- The beets are done cooking when they pierce easily with a fork. Smaller beets will take around 40 minutes and larger beets will take about an hour.
- Save time by using packaged roasted beets.
- Wait to add the dressing and crumble the goat cheese on top right before serving.
FAQs
While healthy means something different to everyone, this Beet and Arugula Salad is a nutritious option. Beets contain several important nutrients including dietary fiber for gut health, plant protein, and several vitamins and minerals including copper, manganese, folate, and vitamin C. Beets also contain a nutrient called betalains which are plant pigments that have anti-inflammatory and antioxidant properties. And a recent research study presented in the Journal of Human Hypertension showed that both beetroot juice and cooked beets were effective at improving blood pressure and reducing inflammation in the body. Arugula provides vitamin K, iron, potassium, and dietary fiber. This recipe also contains important nutrients for brain health and heart-healthy fatty acids from the olive oil in the dressing and the walnuts.
Absolutely! I wouldn't use pickled beets for this recipe, but plain roasted beets that have been packaged would work. I personally don't think anything beats the taste of homemade roasted beets, but if you don’t have time (or don’t want to make your own beets which is totally fair), you can for sure use pre-cooked beets. 😊
One of the good things about this salad is that it's versatile. You could serve it as a main dish with your favorite protein on top. Chicken, shrimp, steak or salmon would work here. If you want to keep it plant-based, add quinoa, tofu, or roasted chickpeas on top. It also makes a great side dish on it's own! My favorite way to enjoy it is with a couple of scoops of chicken salad on top!
Related
Looking for more dietitian recipes like this one? Try these:
Perfect for Pairing
These are my favorite recipes to pair with a Beet and Arugula Salad with Goat Cheese:
I hope you enjoy this recipe as much as I do! I would love to hear from you! If you made this recipe, please leave me a review below or tag me in a photo or story on Instagram. Your reviews help support me and make it possible for me to continue to create the recipes you know and love. 🙂 IG: @mallorythedietitian
📖 Recipe
Beet and Arugula Salad with Goat Cheese
Equipment
Ingredients
- 1½ lb beets (about 6 small to medium sized beets or 4 large)
- 1 tablespoon extra-virgin olive oil, for roasting
- 5 oz arugula (about 5 cups)
- ¼ large apple, sliced (or ½ cup sliced strawberries)
- ½ a shallot, sliced
- 4 oz goat cheese, crumbled (about ½ cup)
- ½ cup walnuts, chopped
For Dressing
- ⅓ cup extra virgin olive oil
- 3 tablespoon balsamic vinegar
- ½ tablespoon dijon mustard
- 2 tablespoon pure maple syrup
- 1 clove garlic, minced (or pinch garlic powder)
- ¼ teaspoon kosher salt (more to taste)
- pinch black pepper
Instructions
- Instructions to roast beets. If using pre-cooked beets, skip ahead to step 2. Preheat oven to 400℉ (200°C). Wash beets and cut off the ends with a sharp knife. If using large beets, cut them in half to help them cook faster. Coat the beets in extra virgin olive oil, salt, and pepper. Wrap each beet in a large piece of foil. Each beet will have its own foil packet. Place them in a single layer on a sheet pan or baking dish and roast in the oven for 45-60 minutes. When the beets are easily pierced with a fork, remove them from the oven and let them cool. Remove the beet skin with a paper towel or under cold water. Slice or dice the beets to your preferred size.
- While the beets are roasting, slice your fruit and shallot. Set aside. Make the Maple Balsamic Dressing by whisking the dressing ingredients in a small bowl or shaking them in a mason jar.
- In a medium bowl or large bowl, add the arugula. Top the bed of arugula with roasted beets, fruit, shallot, walnuts, and goat cheese.
- Drizzle however much dressing you like on top of the salad and serve the rest on the side.
- Hint: If you're not serving or eating it right away, wait to add the goat cheese and dressing right before serving.
Video
Notes
- Use beets that are around the same size so they cook evenly.
- The beets are done cooking when they pierce easily with a fork. Smaller beets will take around 40 minutes and larger beets will take about an hour.
- Save time by using packaged roasted beets.
- Wait to add the dressing and crumble the goat cheese on top right before serving.
- Meal Prep - roast the beets and make your dressing ahead of time so they're ready to go when you want to assemble the salad!
- Storage - store leftovers of this roasted beet salad in the refrigerator in an airtight container for up to 2-3 days. I suggest storing the salad ingredients separately from the dressing so the salad doesn't get soggy. The dressing will stay good in the fridge for up to 4-7 days.
Sharon Brown
Love this salad! I eat it for a meal.
Mallory
Thank you so much for taking time to leave a review!! I am so happy to hear that you love the salad! I will have to come over and we can make it together soon. ❤️
-Mal
Linda
I made this as a side for dinner last night. I used canned beets and spring mix since that is what I had on hand. Thank you, Mallory, for sharing this recipe. It was so very good and I will be making it again. My family loved it.
Mallory
Hi Linda,
Thank you so much for taking time to leave a review! I love those substitutions and I'm so so happy you and your enjoyed the salad!😊
-Mallory
Karen Dowdle
Arugula beets and goat cheese are my favorite salad ingredients. The maple balsamic dressing put it over the top. Perfect for our veggie night dinner!!
Mallory
Hi Karen, thank you so much for taking time to leave a comment!!! I'm so happy to hear that you enjoyed it - it means so much to me! Have a great day. -Mallory