This crisp apple walnut salad is a fresh, flavorful, and easy-to-make option for anyone seeking a low-sodium, heart-healthy dish. Packed with sweet apples, crunchy walnuts, and a tangy homemade dressing, this salad is bright, satisfying, and perfect as a side dish, appetizer, or even a light lunch. Ready in just 10 minutes, it’s ideal for busy weeknights, gatherings, or holiday celebrations.
Whether you’re looking to serve a fresh fall salad or a healthy year-round option, this apple walnut salad hits the mark. Its combination of textures—crisp apples, tender greens, and crunchy nuts—makes every bite enjoyable. Pair it with roasted chicken, a hearty grain dish, or enjoy it on its own for a wholesome snack.
If you’re exploring other low-sodium salad ideas, consider trying a fresh cucumber salad, a colorful fruit salad with citrus dressing, or a no-salt chicken pasta salad.
Why This Apple Walnut Salad Works
This salad is a winner for multiple reasons: it’s flavorful, easy to prepare, and completely salt-free. By using a homemade apple cider vinaigrette, you get rich, bold flavors without relying on sodium. The natural sweetness from apples, combined with the earthy crunch of walnuts and a hint of tang from vinegar, creates a perfectly balanced dish.
The dressing itself is simple but impactful. Made with olive oil, apple cider vinegar, whole grain mustard, honey, and fresh garlic, it takes just five minutes to prepare but transforms the salad into a standout dish. This shows that low-sodium meals don’t have to be bland—fresh ingredients and a good dressing can elevate any dish.
Fresh, Low-Sodium Ingredients
For a salad that’s both delicious and heart-healthy, the choice of ingredients matters. Here’s what makes this salad special:
- Apples: Sweet, crisp apples like Honeycrisp or Jazz add natural sweetness and freshness. They’re juicy, slightly tart, and pair perfectly with nuts and greens.
- Walnuts: Toasted or raw, walnuts provide crunch and healthy fats. They are a great source of protein and help make the salad more filling.
- Mixed Greens: Using a variety of greens adds texture, color, and nutrients. Spinach, arugula, or spring mix all work well.
- Dried Cranberries: These small bursts of sweetness complement the tartness of the apples and the richness of the walnuts.
- Apple Cider Vinaigrette: Olive oil, apple cider vinegar, honey, garlic, and whole grain mustard combine to create a bright, flavorful dressing without added salt.
These ingredients are simple, fresh, and easy to find year-round, making this salad versatile and convenient.
How to Prepare This Salad
Making this apple walnut salad is straightforward and requires minimal prep:
- Combine the base: In a large bowl, toss the mixed greens, diced apple, chopped walnuts, and dried cranberries together.
- Prepare the dressing: In a small jar or bowl, mix olive oil, apple cider vinegar, honey, minced garlic, and whole grain mustard. Shake or whisk well until fully combined.
- Dress the salad: Right before serving, pour the dressing over the salad and toss gently to coat everything evenly.
- Optional toppings: Add extra chopped apples, walnuts, or your favorite low-sodium garnish such as unsalted seeds or low-sodium croutons.
The result is a crisp, flavorful salad that maintains its texture and freshness, even if made slightly ahead of time.
Perfect for Holidays and Gatherings
This salad shines during special occasions. Its balance of sweet, tangy, and nutty flavors makes it a crowd-pleaser at Thanksgiving, Christmas, or any holiday table. You can prepare the dressing in advance and assemble the salad just before serving to save time.
Because it’s low in sodium, this dish is suitable for anyone managing their salt intake while still offering bold, satisfying flavors. It also pairs well with a wide range of dishes, from roasted meats to hearty grain bowls, making it a versatile addition to any menu.
More Low-Sodium Salad Ideas
If you enjoy this apple walnut salad, consider experimenting with other low-sodium recipes:
- Cucumber Salad: Crisp, refreshing, and naturally low in sodium.
- No-Salt Chicken Salad: A creamy, protein-packed option without added salt.
- Low-Sodium Coleslaw: Tangy, crunchy, and perfect for summer barbecues.
- Potato Salad: Made without added salt but still rich in flavor through herbs and vinegar.
With homemade dressings and fresh ingredients, low-sodium salads can be flavorful, vibrant, and satisfying.
Print
Crisp Apple Walnut Salad: A Fresh Low-Sodium Delight
Ingredients
For the Salad
5 ounces mixed greens, washed
1 apple, diced (Honeycrisp, Jazz, or your favorite variety)
½ cup chopped walnuts
¼ cup dried cranberries
Optional garnishes: extra chopped apples, walnuts, unsalted seeds, or low-sodium croutons
For the Apple Cider Vinaigrette
2 tablespoons olive oil
2 tablespoons apple cider vinegar
1 clove garlic, minced
2 teaspoons whole grain mustard
1 tablespoon honey
Instructions
- In a large bowl, combine the mixed greens, diced apple, chopped walnuts, and dried cranberries.
- In a small jar or mixing bowl, add olive oil, apple cider vinegar, honey, minced garlic, and whole grain mustard. Seal and shake, or whisk well until fully blended.
- Right before serving, pour the dressing over the salad and toss gently to coat evenly.
- Add optional garnishes such as extra walnuts, chopped apples, unsalted seeds, or low-sodium croutons if desired. Serve immediately.
Notes
- Make-Ahead Dressing: The vinaigrette can be prepared up to 3 days ahead. Store in an airtight container in the refrigerator and shake well before using.
- Extra Crunch: Unsalted sunflower seeds, pumpkin seeds, or hemp hearts add a satisfying texture without adding sodium.
- Sweet Variations: Swap dried cranberries for dried cherries or raisins for a slightly different flavor profile.
- Holiday Serving Tip: Top with thinly sliced pears or pomegranate seeds for a festive touch.
- Low-Sodium Croutons: Make your own by tossing unsalted bread cubes with olive oil, garlic, and herbs, then baking until golden.
