Nutritious Fall Salad

Here is my favorite fall salad recipe, with crisp greens, seasonal roasted vegetables, toasted nuts, and a simple homemade dressing that brings everything together perfectly.

This fall salad has become our go-to dinner when the weather starts getting cooler. I love how it uses all the best autumn ingredients, and my kids actually ask for seconds. Sometimes the easiest recipes are the ones that stick around, you know?

What Kind of Kale Should I Use?

For this fall salad, you’ll want to choose kale that’s tender enough to eat raw but sturdy enough to hold up to the dressing. Curly kale is the most common variety you’ll find at the grocery store and works perfectly fine, though it can be a bit tough if you don’t massage it first. Baby kale or Lacinato kale (also called dinosaur kale) are my top picks since they’re naturally more tender and have a milder flavor that won’t overpower the other ingredients. Whatever type you choose, make sure to remove the thick stems and give the leaves a good massage with a pinch of salt before adding your dressing – this helps break down the fibers and makes the kale much more enjoyable to eat.

Options for Substitutions

This fall salad is really forgiving when it comes to swaps – here are some easy substitutions to work with what you have:

• Butternut squash: Sweet potato, acorn squash, or delicata squash all work great here. Just keep the cooking time about the same, though sweet potatoes might cook a bit faster.
• Quinoa or rice: Feel free to use farro, wild rice, or even couscous instead. Just adjust cooking times according to package directions – farro takes longer while couscous cooks much quicker.
• Kale: Spinach, arugula, or mixed greens work perfectly. If using spinach, add it at the very end since it wilts quickly.
• Apples, pears, or figs: Any seasonal fruit works – try sliced persimmons, pomegranate seeds, or even dried fruit like chopped dates if fresh isn’t available.
• Pecans: Walnuts, pumpkin seeds, or sunflower seeds make great substitutes. Toast them lightly for extra crunch.
• Feta cheese: Goat cheese, blue cheese crumbles, or even sharp cheddar work well. For dairy-free, just skip it or add some nutritional yeast.
• Maple syrup or honey: Brown sugar, agave, or even a touch of brown rice syrup will add the same sweetness to the dressing.

Watch Out for These Mistakes While Cooking

The biggest mistake people make with roasted butternut squash is cutting it into pieces that are too small or too large – aim for uniform ½-inch cubes so they cook evenly and don’t turn mushy or stay too firm.

Don’t skip massaging your kale with a pinch of salt and a drizzle of olive oil for about 30 seconds, as this breaks down the tough fibers and makes the leaves much more tender and enjoyable to eat.

Another common error is adding the dressing too early, which can make your salad soggy – wait until just before serving to toss everything together, and consider keeping wet ingredients like feta cheese and cranberries separate until the last minute.

For the best texture contrast, make sure your quinoa is completely cooled before adding it to the salad, and toast your pecans in a dry pan for 2-3 minutes to bring out their natural oils and crunch.

What to Serve With Fall Salad?

This fall salad is pretty hearty on its own with the quinoa and roasted butternut squash, but it pairs beautifully with grilled chicken or salmon if you want to make it a more filling meal. I love serving it alongside a warm bowl of butternut squash soup for the perfect autumn dinner, or with some crusty whole grain bread to soak up that maple-dijon dressing. For a lighter option, try it with a simple roasted turkey breast or even some baked tofu if you’re keeping things plant-based. The sweet and savory flavors in this salad also work really well as a side dish for Thanksgiving dinner or any roasted meat.

Storage Instructions

Keep Fresh: This fall salad keeps really well in the fridge for up to 3 days when stored in an airtight container. I like to keep the dressing separate until I’m ready to eat it, so the kale doesn’t get too wilted. The roasted butternut squash actually tastes even better the next day!

Make Ahead: You can prep most of this salad a day or two in advance, which makes weekday lunches so much easier. Roast the squash and cook the quinoa ahead of time, then store them separately. Chop your kale and make the dressing, but wait to add the apples, pecans, and feta until you’re ready to serve so everything stays fresh and crunchy.

Serve: When you’re ready to eat your prepped salad, just toss everything together with the dressing and let it sit for about 5 minutes. The kale actually gets more tender when it sits with the dressing for a bit. If the salad seems a little dry after storing, just add a splash more olive oil or a squeeze of lemon.

Preparation Time	20-30 minutes
Cooking Time	16-20 minutes
Total Time	36-50 minutes
Level of Difficulty	Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 950-1150
• Protein: 20-25 g
• Fat: 52-60 g
• Carbohydrates: 110-125 g

Ingredients

For the roasted squash:

• 1 butternut squash (peeled, seeded, and cut into 3/4-inch cubes)
• 1/2 tbsp neutral oil (canola or grapeseed)
• Salt and ground black pepper, as needed

For the salad assembly:

• 1/3 cup crumbled reduced-fat feta cheese
• 2 small apples, pears, or figs (diced into 1/2-inch pieces)
• 2 cups chopped kale greens (stems removed for tenderness)
• 2 tbsp mixed nuts or seeds (optional but adds nice crunch and nutrition)
• 1/4 cup dried cranberries
• 1/2 cup uncooked quinoa or rice (I use Bob’s Red Mill quinoa)
• 1/4 cup pecans (chopped roughly, about 1/4-inch pieces)

For the vinaigrette:

• 1.5 tsp Dijon mustard
• 2 tbsp apple cider vinegar
• 1 garlic clove (finely minced, about 1 tsp)
• 1 tbsp maple syrup or honey (pure maple preferred for deeper flavor)
• 3 tbsp extra virgin olive oil (I prefer Kirkland organic)

Step 1: Roast the Butternut Squash

• 1 butternut squash
• 1/2 tbsp neutral oil
• Salt and ground black pepper, as needed

Preheat your oven to 400°F.

While it heats, toss the butternut squash cubes with neutral oil, salt, and pepper on a baking sheet, spreading them in a single layer.

Roast for 16 minutes, stirring halfway through for even browning.

The squash should be golden and tender when done.

Transfer to a plate and let cool completely—this can happen while you prepare other components.

Step 2: Cook the Quinoa and Prepare Fresh Ingredients

• 1/2 cup uncooked quinoa or rice
• 2 cups chopped kale greens
• 2 small apples, pears, or figs
• 1/4 cup pecans
• 1 garlic clove

While the squash roasts, rinse and cook the quinoa according to package directions (typically about 15 minutes), then set aside to cool.

While everything cools, prepare your fresh ingredients: remove the stems from the kale by holding each leaf and stripping the greens away, then roughly chop them.

Dice the apples or pears into 1/2-inch pieces, chop the pecans into rough 1/4-inch pieces, and mince the garlic finely.

Having everything prepped and ready makes assembly seamless.

Step 3: Make the 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

In a jar, combine the extra virgin olive oil, apple cider vinegar, maple syrup, Dijon mustard, and minced garlic.

Seal the jar and shake vigorously for about 30 seconds until the dressing is emulsified and well combined.

The mustard acts as an emulsifier to help bind the oil and vinegar together.

I prefer pure maple syrup here because it adds a deeper, more complex sweetness that complements the fall flavors better than regular honey.

Step 4: Dress and Massage the Kale

• 2 cups chopped kale greens
• vinaigrette from Step 3

Place the chopped kale in a large bowl and pour about half of the vinaigrette over it.

Using your hands, massage the kale for 1-2 minutes, working the dressing into the leaves.

This breaks down the cell walls slightly, making the kale more tender and helping it absorb flavor.

After massaging, add the remaining dressing and toss everything together to coat evenly.

Step 5: Assemble the Base Salad

• kale with dressing from Step 4
• cooled quinoa from Step 2
• roasted butternut squash from Step 1
• diced fruit from Step 2

Add the cooled quinoa from Step 2, the cooled roasted squash from Step 1, and the diced fruit to the dressed kale.

Toss everything together gently to combine, ensuring the dressing coats all the components evenly.

The warm components will have cooled enough by now to maintain the texture of the greens while still being pleasant to eat.

I like to let the salad sit for a few minutes at this point so all the flavors can meld together.

Step 6: Top and Serve

• assembled salad from Step 5
• 1/4 cup dried cranberries
• 1/4 cup pecans
• 1/3 cup crumbled reduced-fat feta cheese
• 2 tbsp mixed nuts or seeds

Transfer the salad to a serving bowl or individual plates.

Top with the dried cranberries, chopped pecans, crumbled feta cheese, and optional mixed nuts or seeds, adding them just before serving so they maintain their crunch.

The contrast between the tender roasted elements and the crispy toppings is what makes this salad really satisfying.