As the leaves begin to turn and the air gets crisp, there’s no better time to welcome the cozy flavors of fall into your kitchen. This Healthy Fall Salad brings together the earthy sweetness of roasted butternut squash, the refreshing crunch of apples, the bite of kale, and the nutty heartiness of quinoa or rice. Finished with a tangy apple cider vinaigrette and topped with feta, pecans, and cranberries, this dish is autumn in a bowl—bright, nourishing, and full of texture.
It’s the kind of salad that makes you rethink everything you thought you knew about leafy greens. I first created this salad on a chilly Sunday afternoon using leftover squash from a soup recipe. My grandmother always said, “Autumn gives you the best produce—don’t let it go to waste.” And she was right. One bite and I knew this was going to become a seasonal staple.
Why You’ll Love This Healthy Fall Salad
- Packed with nutrients from seasonal vegetables and whole grains
- Naturally gluten-free and easily made vegan
- Perfect for meal prep or a festive holiday side
- Deliciously satisfying with both sweet and savory notes
Ingredients You’ll Need
For the Salad (Serves 4):
- 1 butternut squash, peeled, seeded, and diced
- ½ tablespoon oil of choice (olive or avocado oil work great)
- Salt and freshly ground pepper
- ½ cup quinoa or rice (uncooked)
- 2 cups chopped kale leaves
- 2 small apples, pears, or figs, sliced or diced
Toppings:
- ¼ cup dried cranberries
- ¼ cup pecans, roughly chopped
- ⅓ cup reduced-fat crumbled feta cheese
- 2 tbsp mixed nuts or seeds (like pumpkin or sunflower seeds)
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 garlic clove, minced
How to Make This Healthy Fall Salad
Step 1: Roast the Butternut Squash
Preheat your oven to 400°F (200°C). Toss the diced butternut squash with ½ tablespoon oil, a pinch of salt, and pepper. Spread on a baking sheet and roast for about 16 minutes, flipping halfway through, until tender and slightly caramelized. Let cool completely before adding to the salad.
Step 2: Cook the Quinoa or Rice
While the squash is roasting, cook your quinoa or rice according to package instructions. Fluff with a fork and set aside to cool.
Step 3: Prepare the Apple Cider Vinaigrette
In a small jar or bowl, combine olive oil, apple cider vinegar, maple syrup (or honey), Dijon mustard, and minced garlic. Shake or whisk until emulsified. This dressing can be made ahead and stored in the fridge for up to a week.
Step 4: Massage the Kale
Raw kale can be tough and bitter. To tenderize it, massage the chopped kale with half of the vinaigrette for about 2 minutes, until the leaves darken and soften. This simple step makes a huge difference in flavor and texture.
Step 5: Assemble the Salad
In a large bowl, combine the massaged kale, cooked quinoa or rice, roasted butternut squash, and sliced apples. Toss to mix. Top with cranberries, pecans, crumbled feta, and seeds.
Drizzle the remaining dressing over the top, toss gently, and serve.
Tips and Variations
- Make it vegan: Omit feta or substitute with a plant-based cheese.
- Add protein: Toss in grilled chicken, tofu, or chickpeas for a complete meal.
- Switch the grain: Try farro, wild rice, or couscous instead of quinoa.
- Use what’s in season: Pears, figs, or even roasted beets are great fall options.
- Meal prep tip: Keep the dressing separate until ready to serve to avoid soggy greens.
Why This is the Ultimate Healthy Fall Salad
What sets this Healthy Fall Salad apart is its balance of flavor and nutrition. Butternut squash provides a dose of vitamin A and fiber. Kale is rich in antioxidants and iron. Quinoa offers plant-based protein, and apples lend natural sweetness and crunch. Add healthy fats from olive oil and nuts, and you’ve got a salad that nourishes your body and your taste buds.
It’s hearty enough to be a main course but elegant enough to serve as a side dish at your Thanksgiving table or autumn dinner party.
Storing and Serving Suggestions
This salad holds up beautifully for up to 3 days in the refrigerator. Just store the vinaigrette separately if you’re making it ahead. Serve chilled or at room temperature. It’s great with a bowl of soup or alongside roasted chicken or salmon.
Final Thoughts
This Healthy Fall Salad is a celebration of everything the season has to offer. From the golden squash to the vibrant kale and sweet apples, every bite brings warmth, texture, and nourishment. Whether you’re looking for a quick weekday lunch or a standout side dish, this recipe has you covered.
Have you tried this recipe? Let me know how it turned out in the comments, and tag your version on Instagram using #HealthyFallSalad!
Healthy Fall Salad
Ingredients
For the Salad (Serves 4):
- 1 butternut squash peeled, seeded, and diced
- ½ tablespoon oil of choice olive or avocado oil work great
- Salt and freshly ground pepper
- ½ cup quinoa or rice uncooked
- 2 cups chopped kale leaves
- 2 small apples pears, or figs, sliced or diced
Toppings:
- ¼ cup dried cranberries
- ¼ cup pecans roughly chopped
- ⅓ cup reduced-fat crumbled feta cheese
- 2 tbsp mixed nuts or seeds like pumpkin or sunflower seeds
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 garlic clove minced
Instructions
Step 1: Roast the Butternut Squash
- Preheat your oven to 400°F (200°C). Toss the diced butternut squash with ½ tablespoon oil, a pinch of salt, and pepper. Spread on a baking sheet and roast for about 16 minutes, flipping halfway through, until tender and slightly caramelized. Let cool completely before adding to the salad.
Step 2: Cook the Quinoa or Rice
- While the squash is roasting, cook your quinoa or rice according to package instructions. Fluff with a fork and set aside to cool.
Step 3: Prepare the Apple Cider Vinaigrette
- In a small jar or bowl, combine olive oil, apple cider vinegar, maple syrup (or honey), Dijon mustard, and minced garlic. Shake or whisk until emulsified. This dressing can be made ahead and stored in the fridge for up to a week.
Step 4: Massage the Kale
- Raw kale can be tough and bitter. To tenderize it, massage the chopped kale with half of the vinaigrette for about 2 minutes, until the leaves darken and soften. This simple step makes a huge difference in flavor and texture.
Step 5: Assemble the Salad
- In a large bowl, combine the massaged kale, cooked quinoa or rice, roasted butternut squash, and sliced apples. Toss to mix. Top with cranberries, pecans, crumbled feta, and seeds.
- Drizzle the remaining dressing over the top, toss gently, and serve.
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