This vibrant fall salad is a delightful combination of roasted butternut squash, fresh apples, crunchy nuts, and sweet cranberries, all tossed with a tangy apple cider vinaigrette. It's the perfect way to celebrate autumn's harvest, making for a nutritious and filling salad that is as satisfying as it is delicious. Whether you're serving it as a side dish or enjoying it as a main course, this fall-inspired salad will quickly become a seasonal favorite.
Why You’ll Love This Recipe
This Healthy Fall Salad is the ultimate autumn dish, bursting with flavor and packed with seasonal ingredients. The roasted butternut squash brings warmth and sweetness, while the apples (or pears/figs) add a refreshing crunch. The tangy apple cider vinaigrette ties everything together beautifully. It's a perfect balance of textures and flavors—sweet, savory, tangy, and crunchy—making it a wonderful addition to any fall meal. Plus, it’s customizable, healthy, and can easily be made vegan or gluten-free, making it suitable for various dietary preferences.
Ingredients
- 1 butternut squash, peeled, seeded, and diced
- ½ tablespoon oil of choice
- Salt and freshly ground pepper
- ½ cup quinoa or rice
- 2 cups chopped kale leaves
- 2 small apples, pears, or figs, sliced or diced
Toppings:
- ¼ cup dried cranberries
- ¼ cup roughly chopped pecans
- ⅓ cup reduced-fat crumbled feta cheese
- 2 tablespoon additional nuts or seeds (pumpkin, sunflower)
For the Apple Cider Vinaigrette:
- 3 tablespoon extra virgin olive oil
- 2 tablespoon apple cider vinegar
- 1 tablespoon maple syrup or honey
- 1.5 teaspoon Dijon mustard
- 1 clove garlic, minced
(Tip: You'll find the full list of ingredients and measurements in the recipe card below.)
Directions
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Roast the Butternut Squash: Preheat oven to 400°F (200°C). Toss the diced butternut squash with olive oil, salt, and pepper on a baking sheet. Roast for 16 minutes, flipping halfway through, until tender. Allow to cool.
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Cook the Quinoa: Prepare quinoa according to package instructions and let it cool.
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Prepare the Dressing: In a jar, combine olive oil, apple cider vinegar, maple syrup or honey, Dijon mustard, and minced garlic. Shake well until combined.
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Massage the Kale: Place kale in a large salad bowl and add half of the vinaigrette. Massage the kale with your hands for 1-2 minutes until tender.
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Assemble the Salad: Add cooked quinoa, roasted butternut squash, apples (or pears/figs), cranberries, pecans, and feta cheese to the bowl. Drizzle with remaining vinaigrette and toss to combine.
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Serve and Enjoy: Garnish with additional nuts or seeds if desired. Serve immediately and enjoy this nutritious fall salad!
Servings and Timing
- Prep time: 15 minutes
- Cook time: 35 minutes
- Total time: 50 minutes
- Servings: 4
Variations
- Vegan: Omit the feta cheese or substitute with a plant-based cheese alternative.
- Nut-Free: Skip the nuts and seeds or swap them for roasted chickpeas for added crunch.
- Fruit Options: Feel free to use pears or figs instead of apples for a different flavor profile.
- Grains: Swap quinoa for rice, farro, or barley for a unique twist.
Storage/Reheating
- Storage: This salad can be stored in an airtight container in the fridge for up to 2 days. However, if you have leftover dressing, keep it separate and add it just before serving to avoid wilting the kale.
- Reheating: The roasted butternut squash and quinoa can be reheated in the microwave or on the stovetop before adding them to the salad. The kale and other toppings should be added fresh to preserve texture.
FAQs
1. Can I make this salad ahead of time?
Yes! You can roast the butternut squash and cook the quinoa ahead of time. Just store the components separately and assemble the salad just before serving for the freshest taste.
2. Can I use a different dressing for this salad?
Absolutely! If you're not a fan of apple cider vinaigrette, you can use balsamic vinegar, lemon vinaigrette, or a creamy dressing like tahini or ranch.
3. Can I add protein to this salad?
Yes, you can add grilled chicken, tofu, or chickpeas for extra protein. This will turn the salad into a more filling meal.
4. How do I know when the butternut squash is done roasting?
The butternut squash is done when it's fork-tender and lightly browned on the edges. It should be soft when pierced with a fork.
5. Is this salad gluten-free?
Yes! This salad is naturally gluten-free as long as you ensure to use quinoa or rice as the base instead of any gluten-containing grains.
6. Can I substitute other greens for kale?
Yes, you can use spinach, arugula, or mixed greens in place of kale if you prefer a different flavor or texture.
7. How do I make this salad more filling?
To make this salad more filling, you can add additional grains, protein (like grilled chicken, tofu, or beans), or even roasted sweet potatoes.
8. How can I make this salad spicier?
Add a sprinkle of red pepper flakes to the dressing or a few slices of fresh chili peppers to the salad for a spicy kick.
9. Can I make this salad without nuts?
Yes! If you're avoiding nuts, you can skip them altogether or use sunflower seeds or roasted chickpeas for crunch.
10. Can I use frozen butternut squash?
You can use frozen butternut squash, but it may not roast as well as fresh squash. If using frozen, roast at a lower temperature, and be mindful of the texture.
Conclusion
This Healthy Fall Salad is the perfect way to embrace the flavors of autumn. With its mix of seasonal ingredients, vibrant colors, and delicious textures, it’s not only a feast for the eyes but also a nourishing and satisfying dish for the body. Whether you're enjoying it as a side or a main, it brings the best of fall to your table in one bowl. Enjoy it as a wholesome meal or a holiday side dish—either way, it's sure to impress!
Healthy Fall Salad
- Total Time: 50 minutes
- Yield: 4 servings
- Diet: Gluten Free
Description
Celebrate autumn with this vibrant, healthy fall salad featuring roasted butternut squash, apples, and crunchy nuts. Tossed with a tangy apple cider vinaigrette, it’s a nourishing and delicious dish that’s perfect for any fall meal. Customize it to your liking and enjoy it as a main course or side dish. Packed with seasonal flavors, this fall-inspired salad will quickly become a favorite on your table.
Ingredients
Ingredients
- 1 butternut squash, peeled, seeded, and diced
- ½ tbsp oil of choice
- Salt and freshly ground pepper
- ½ cup quinoa or rice
- 2 cups chopped kale leaves
- 2 small apples, pears, or figs, sliced or diced
Toppings:
- ¼ cup dried cranberries
- ¼ cup roughly chopped pecans
- ⅓ cup reduced-fat crumbled feta cheese
- 2 tbsp additional nuts or seeds (pumpkin, sunflower)
For the Apple Cider Vinaigrette:
- 3 tbsp extra virgin olive oil
- 2 tbsp apple cider vinegar
- 1 tbsp maple syrup or honey
- 1.5 tsp Dijon mustard
- 1 clove garlic, minced
Instructions
Instructions
- Roast the Butternut Squash: Preheat the oven to 400°F (200°C). Toss the diced butternut squash with olive oil, salt, and pepper on a baking sheet. Roast for 16 minutes, flipping halfway through, until tender. Allow to cool.
- Cook the Quinoa: Prepare quinoa according to package instructions and let it cool.
- Prepare the Dressing: In a jar, combine olive oil, apple cider vinegar, maple syrup or honey, Dijon mustard, and minced garlic. Shake well until combined.
- Massage the Kale: Place kale in a large salad bowl and add half of the vinaigrette. Massage the kale with your hands for 1-2 minutes until tender.
- Assemble the Salad: Add cooked quinoa, roasted butternut squash, apples (or pears/figs), cranberries, pecans, and feta cheese to the bowl. Drizzle with remaining vinaigrette and toss to combine.
- Serve and Enjoy: Garnish with additional nuts or seeds if desired. Serve immediately and enjoy!
Notes
- Vegan Option: Omit feta or use plant-based cheese.
- Nut-Free Option: Skip nuts or swap them for roasted chickpeas.
- Fruit Variations: Use pears or figs instead of apples for a different flavor.
- Grain Variations: Substitute quinoa with rice, farro, or barley.
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Category: Salad
- Method: Roasting, Tossing
- Cuisine: American
