When the leaves start to change and there’s a crispness in the air, I always crave the flavors of fall. This Healthy Fall Salad is one of my go-to recipes during this time of year. It’s brimming with seasonal goodness, like roasted butternut squash, crisp apples, and a tangy apple cider vinaigrette.
This salad is not only delicious but also incredibly versatile. You can easily adapt it to your liking by swapping out ingredients or adding your favorite protein. It’s a perfect weeknight meal or a delightful addition to any autumn gathering.
Why You’ll Love It
This Healthy Fall Salad isn’t just pretty to look at; it’s also bursting with flavor and texture. The roasted butternut squash offers a touch of sweetness, the apples provide a refreshing crunch, and the apple cider vinaigrette ties everything together with its tangy goodness. It’s a satisfying and wholesome meal that’s perfect for any occasion, and it’s a cinch to make!
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Healthy Fall Salad
- Total Time: 40 mins
- Yield: 4 servings
Description
This vibrant and healthy fall salad combines roasted butternut squash, crisp apples, and hearty quinoa with a tangy apple cider vinaigrette. It’s a perfect way to enjoy the flavors of autumn in a light yet satisfying dish. Easily customizable with various toppings and protein additions.
Ingredients
- Butternut Squash
- Kale
- Quinoa or Rice
- Apples
- Dried Cranberries
- Pecans
- Feta Cheese
- Olive Oil
- Apple Cider Vinegar
- Maple Syrup or Honey
- Dijon Mustard
- Minced Garlic
- Salt
- Pepper
Instructions
- Preheat oven to 400°F (200°C). Toss the butternut squash with olive oil, salt, and pepper. Spread in a single layer on a baking sheet and roast for 16 minutes, flipping halfway, until tender.
- Cook quinoa according to package directions. Set aside to cool.
- Whisk together olive oil, apple cider vinegar, maple syrup or honey, Dijon mustard, and minced garlic in a small bowl or jar. Shake well to combine.
- Place chopped kale in a large bowl. Drizzle with half of the dressing and massage the leaves for a minute or two until they soften slightly.
- Add the cooled quinoa, roasted butternut squash, and sliced apples to the bowl with the kale. Toss gently to combine.
- Sprinkle with dried cranberries, pecans, and crumbled feta cheese. Drizzle with the remaining dressing and serve immediately.
Notes
This salad is a great way to use up leftover cooked quinoa or rice. For a richer flavor, toast the pecans before adding them to the salad. If you don’t have apple cider vinegar, you can substitute white wine vinegar or lemon juice. Adjust the amount of honey or maple syrup to your desired sweetness.
- Prep Time: 20 mins
- Cook Time: 20 mins
- Category: Salad
- Method: Roast, Toss
- Cuisine: American
Ingredient Lowdown

This salad is all about embracing the beautiful flavors of fall. Here’s what you’ll need:
- Butternut Squash: Roasted until tender and slightly sweet, it adds a warm, earthy note. Feel free to use pre-cut squash to save time.
- Kale: We’ll massage it with some of the dressing to make it extra tender. Arugula or spinach also work beautifully.
- Quinoa or Rice: A healthy grain to add heartiness. Any variety works here.
- Apples: Honeycrisp, Pink Lady, or Fuji are my favorites. Pears or figs are tasty alternatives.
- Dried Cranberries: For a burst of sweetness. Raisins are a great swap.
- Pecans: Adds a satisfying crunch and healthy fats. Walnuts or pumpkin seeds would also be yummy.
- Feta Cheese: Crumbled feta adds a salty tang. Goat cheese or blue cheese are delightful alternatives.
- Apple Cider Vinaigrette: A simple homemade dressing with apple cider vinegar, honey, Dijon mustard, and a touch of garlic. It brings everything together beautifully.
Step-by-Step Instructions
Step 1: Roast the Butternut Squash
Preheat oven to 400°F (200°C). Toss the butternut squash with olive oil, salt, and pepper. Spread in a single layer on a baking sheet and roast for 16 minutes, flipping halfway, until tender.
Step 2: Cook the Quinoa
Cook quinoa according to package directions. Set aside to cool.
Step 3: Make the Dressing
Whisk together olive oil, apple cider vinegar, maple syrup or honey, Dijon mustard, and minced garlic in a small bowl or jar. Shake well to combine.
Step 4: Massage the Kale
Place chopped kale in a large bowl. Drizzle with half of the dressing and massage the leaves for a minute or two until they soften slightly.
Step 5: Assemble the Salad
Add the cooled quinoa, roasted butternut squash, and sliced apples to the bowl with the kale. Toss gently to combine.
Step 6: Add Toppings and Serve
Sprinkle with dried cranberries, pecans, and crumbled feta cheese. Drizzle with the remaining dressing and serve immediately.
Smart Tips & Tricks

- Massage your kale: Don’t skip this step! It makes all the difference in transforming tough kale into a tender, more palatable green. For more salad inspiration, take a look at our Desserts section.
- Roast ahead: You can roast the butternut squash a day or two in advance and store it in the fridge until you’re ready to assemble the salad.
- Get creative with toppings: Feel free to add other toppings you enjoy, such as roasted chickpeas, sunflower seeds, or a sprinkle of toasted pepitas.
- Make extra dressing: The apple cider vinaigrette is so good, you’ll want to have some on hand for other salads or roasted vegetables.
Switch-Ups & Swaps
- Go nutty: Instead of pecans, try walnuts, almonds, or toasted pumpkin seeds. Check out our Breakfast options for a different flavor profile.
- Fruity twist: Swap the apples for pears, figs, or pomegranate seeds for a different flavor profile.
- Add protein: Make this salad a complete meal by adding grilled chicken, roasted chickpeas, or crumbled tofu.
- Cheese please: If feta isn’t your thing, try goat cheese, blue cheese, or shaved Parmesan.
Why roast the butternut squash?
Roasting butternut squash brings out its natural sweetness and creates a tender, caramelized texture that’s perfect for salads.
Can I use other types of squash?
Absolutely! Sweet potatoes, pumpkin, or other winter squash varieties can be used as excellent substitutes for butternut squash.
What’s the purpose of massaging the kale?
Massaging kale helps break down its tough fibers, making it more tender and palatable. It also reduces some of the bitterness that kale can sometimes have.
Any time-saving tips?
If you’re short on time, using pre-cut butternut squash or a pre-washed chopped salad mix can significantly speed up the preparation process.
How to Serve

This Healthy Fall Salad is a fantastic standalone meal. For a heartier dish, consider serving it alongside grilled chicken, fish, or tofu. It also pairs well with a crusty loaf of bread or our popular Dinner recipes for a complete meal.
That’s a Wrap
This Healthy Fall Salad is a delightful mix of seasonal flavors and textures, perfect for a light lunch or a satisfying side dish. It’s packed with nutrients and so easy to customize to your liking! Now that you’ve mastered this recipe, I hope it becomes a new fall staple in your kitchen. For more delicious and healthy recipes, check out our Lunch category. Be sure to share your beautiful salad creations with me on social media! Find me on Facebook, Instagram, and Pinterest.
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