Summer Burrata Tomato Salad with a Spicy Crushed Pistachio Balsamic

One of my favorite things about cooking is looking forward to seasonal flavors and produce! Certain dishes instantly bring back memories of a specific time of year, and this salad yells summertimeeee. I used to make whatever I was craving year-round, but there’s something special about waiting for your favorite produce to be perfectly ripe and in season. The tomatoes are sooo much sweeter & juicier, the flavors are fresh, & everything always tastes so much better

This is the kind of recipe I wait all year for. Thick slices of heirloom tomatoes, layered with lots of creamy burrata, cherry tomatoes, & fresh basil, all topped with a pistachio balsamic dressing filled with oregano, garlic, and a bit of spice from the red pepper flakes. It’s fresh, fun, and colorful, adding a little fancy flair to any summer night! It’s delicious paired with pretty much any protein, and I can’t remember the last time I’ve had leftovers after making it;)

• Serves: 6

• Total Time: 10 Minutes

• Recipe Difficulty: Easy

• Cooking Method: Slicing & Stirring

• Main Ingredients: Heirloom tomatoes, burrata cheese, fresh basil

Every recipe I share is built with intention, so whether you’re eating to manage a condition, hit a protein goal, or simply feel your best, I always break down how this recipe may support your goals and why to help you make choices that work for your body!

A note before we dive in: I’m a recipe creator and wellness advocate, not a registered dietitian or physician. The category designations below, like “hormone-friendly” or “PCOS-friendly” are based on general nutritional research and are meant to help you navigate recipes more easily. They are not medical advice. Always check with your healthcare provider before making dietary changes, especially if you’re managing a diagnosed condition. Full disclaimer here.

Mediterranean Diet: Built around the core components of the Mediterranean eating pattern: heirloom tomatoes, extra-virgin olive oil, fresh basil, oregano, pistachios, and fresh cheese. This is the structure and spirit of one of the most evidence-backed dietary patterns in nutritional research.

Anti-Inflammatory: High polyphenol density throughout: lycopene from two varieties of tomatoes, oleocanthal from extra-virgin olive oil, rosmarinic acid from oregano, and flavonoids from basil. No seed oils, no refined sugar, every ingredient whole food. One note: tomatoes and red pepper flakes are nightshades. If you follow a nightshade-free autoimmune protocol, this recipe is not for you.

Gluten-Free: No gluten-containing ingredients. Use a certified GF balsamic vinegar and certified GF garlic powder; most brands qualify, but check the label.

Refined Sugar-Free: No added or refined sugars. The balsamic gets its sweetness from natural grape must only. Verify your brand lists no added caramel coloring or sugar on the ingredients label.

PCOS-Friendly: Mediterranean dietary patterns have the strongest evidence base of any dietary approach for PCOS management, with research showing support for insulin sensitivity and androgen balance. This recipe covers all three core dietary mechanisms: anti-inflammatory, blood-sugar-friendly, and whole-food throughout.

Blood Sugar Friendly: The healthy fat content from EVOO, burrata, and pistachios significantly blunts postprandial glucose response. Natural sugars per serving (from tomatoes and balsamic) are minimal, and there are no refined carbohydrates anywhere in the recipe.

Hormone-Friendly: The healthy fats from EVOO, burrata, and pistachios provide the building blocks your body uses to synthesize steroid hormones. No refined sugar means no insulin spikes that can disrupt hormone balance downstream.

Perimenopause Support: Burrata contributes approximately 150–180mg of calcium per serving, relevant for bone density as the perimenopausal transition begins to accelerate bone loss. The anti-inflammatory profile and Mediterranean dietary pattern are aligned with dietary approaches many practitioners recommend for this stage.

Menopause Support: Bone density preservation remains the most concrete nutritional need post-menopause, and the dietary calcium from burrata directly supports that. The Mediterranean dietary pattern has the strongest observational evidence for cardiovascular and metabolic health outcomes in postmenopausal women.

Vegetarian: Lacto-vegetarian. Contains dairy (burrata), no meat, no eggs.

Grain-Free: No grains in any component.

Soy-Free: No soy-containing ingredients.

Egg-Free: No eggs. Burrata is made from milk and cream only.

Dairy-Free & Vegan: Burrata is the only non-vegan ingredient; swap it for a vegan burrata alternative (Miyoko's and Violife both make solid versions) or a whipped cashew cream, and the rest of the recipe is fully plant-based.

Nut-Free: Replace the pistachios with toasted pumpkin seeds (pepitas). Same crunch, works with the flavor profile!

Endometriosis-Friendly: The anti-inflammatory Mediterranean profile is a strong fit for endo management; the one variable is burrata, since some people managing endometriosis find dairy worsens symptoms. Use the dairy-free swap above and this becomes a clean yes!