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.

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

For the salad assembly:

• 2 cups chopped kale greens
• 1/2 cup uncooked quinoa or rice
• 2 small apples, pears, or figs, diced or sliced
• 1/4 cup dried cranberries
• 1/4 cup pecans, chopped roughly
• 1/3 cup crumbled reduced-fat feta cheese
• 2 tbsp mixed nuts or seeds

For 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, finely minced

Step 1: Roast the Butternut Squash

• 1 butternut squash, peeled, seeded, and cut into cubes
• 1/2 tbsp neutral oil
• salt and ground black pepper, as needed

Preheat your oven to 400°F (200°C).

Place the peeled, seeded, and cubed butternut squash on a baking sheet, then toss with neutral oil, salt, and freshly ground black pepper.

Roast for about 16 minutes, turning halfway through, until the squash is golden and tender.

Remove from the oven and let it cool completely before using it in the salad.

Step 2: Cook the Quinoa or Rice

• 1/2 cup uncooked quinoa or rice

Rinse the quinoa or rice under cold water, then cook according to the package instructions.

Once cooked, spread it out on a plate or tray to cool completely.

This helps prevent the salad from getting soggy when mixed later.

Step 3: Make 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, finely minced

Combine the extra virgin olive oil, apple cider vinegar, maple syrup or honey, Dijon mustard, and minced garlic clove in a small jar.

Close the lid tightly and shake well until everything is emulsified and smooth.

I like to make extra dressing and keep it in the fridge for quick salads through the week.

Step 4: Massage and Dress the Kale

• 2 cups chopped kale greens

Add the chopped kale to a large salad bowl.

Pour in half of the apple cider vinaigrette (from Step 3) and massage the kale with your hands for about 1-2 minutes until the leaves become darker, softer, and less bitter.

Then, add the remaining dressing and toss well to coat the leaves evenly.

Step 5: Assemble the Salad

• cooked quinoa or rice (from Step 2)
• roasted butternut squash (from Step 1)
• 2 small apples, pears, or figs, diced or sliced

To the massaged and dressed kale (from Step 4), add the cooled quinoa or rice (from Step 2), roasted butternut squash (from Step 1), and your choice of diced or sliced apples, pears, or figs.

Toss everything together until well combined.

For a pop of sweetness, I like to use crisp apples in this step, but any of the fruits work great.

Step 6: Finish and Top the Salad

• 1/4 cup dried cranberries
• 1/4 cup pecans, chopped roughly
• 1/3 cup crumbled reduced-fat feta cheese
• 2 tbsp mixed nuts or seeds

Top the mixed salad with dried cranberries, roughly chopped pecans, crumbled feta cheese, and your choice of mixed nuts or seeds.

Toss lightly or leave the toppings layered for presentation.

Serve immediately or chill before serving.

To make the salad even more delicious, I like to toast the nuts and seeds lightly before adding them for extra crunch and aroma.

Nutritious Fall Salad

Delicious Nutritious Fall Salad recipe with step-by-step instructions.

Print Recipe Pin Recipe

Prep Time 14 minutes mins

Cook Time 29 minutes mins

Total Time 43 minutes mins

Servings 4

Calories 1050 kcal

Ingredients

  

For the roasted squash:

• 1 butternut squash, peeled, seeded, and cut into cubes
• 1/2 tbsp neutral oil
• salt and ground black pepper, as needed

For the salad assembly:

• 2 cups chopped kale greens
• 1/2 cup uncooked quinoa or rice
• 2 small apples, pears, or figs, diced or sliced
• 1/4 cup dried cranberries
• 1/4 cup pecans, chopped roughly
• 1/3 cup crumbled reduced-fat feta cheese
• 2 tbsp mixed nuts or seeds

For 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, finely minced

Instructions

 

• Preheat your oven to 400°F (200°C). Place the peeled, seeded, and cubed butternut squash on a baking sheet, then toss with neutral oil, salt, and freshly ground black pepper. Roast for about 16 minutes, turning halfway through, until the squash is golden and tender. Remove from the oven and let it cool completely before using it in the salad.
• Rinse the quinoa or rice under cold water, then cook according to the package instructions. Once cooked, spread it out on a plate or tray to cool completely. This helps prevent the salad from getting soggy when mixed later.
• Combine the extra virgin olive oil, apple cider vinegar, maple syrup or honey, Dijon mustard, and minced garlic clove in a small jar. Close the lid tightly and shake well until everything is emulsified and smooth. I like to make extra dressing and keep it in the fridge for quick salads through the week.
• Add the chopped kale to a large salad bowl. Pour in half of the apple cider vinaigrette (from Step 3) and massage the kale with your hands for about 1-2 minutes until the leaves become darker, softer, and less bitter. Then, add the remaining dressing and toss well to coat the leaves evenly.
• To the massaged and dressed kale (from Step 4), add the cooled quinoa or rice (from Step 2), roasted butternut squash (from Step 1), and your choice of diced or sliced apples, pears, or figs. Toss everything together until well combined. For a pop of sweetness, I like to use crisp apples in this step, but any of the fruits work great.
• Top the mixed salad with dried cranberries, roughly chopped pecans, crumbled feta cheese, and your choice of mixed nuts or seeds. Toss lightly or leave the toppings layered for presentation. Serve immediately or chill before serving. To make the salad even more delicious, I like to toast the nuts and seeds lightly before adding them for extra crunch and aroma.