I’ll never forget the crisp air of October. My grandmother, Nana Rose, always had a simmering pot of apple cider on the stove and a bowl overflowing with apples and pears. Weekends were spent picking pumpkins at the local farm, the vibrant colors a perfect backdrop to the scent of fallen leaves. Food was always at the heart of our celebrations. This year, I wanted to capture that feeling of cozy abundance in a way that was both delicious and nourishing – and that’s how this healthy fall salad came to be. It’s more than just a salad; it’s a taste of autumn in every bite.
Why You’ll Love This Recipe
This isn’t your average leafy green salad. This healthy fall salad is a vibrant celebration of the season’s best ingredients. Here’s why you’ll be reaching for it again and again:
- Bursting with Flavor: Sweet apples, crunchy pecans, tart cranberries, and earthy roasted butternut squash create a symphony of tastes.
- Packed with Nutrients: We’re talking vitamins, antioxidants, fiber, and healthy fats—all in one bowl!
- Easy to Make: Seriously, this recipe is foolproof. Perfect for a weeknight meal or a fancy fall gathering.
- Versatile: Easily adaptable to your preferences and what’s available at your local farmers market.
- Beautiful Presentation: The colors are gorgeous! It’s a salad that looks as good as it tastes.
The Ingredients You’ll Need
Let’s get our produce game strong! Here’s what you’ll need to create this delightful healthy fall salad:
For the Salad:
- 1 medium butternut squash (about 2 pounds), peeled, seeded, and cubed into 1-inch pieces
- 2 tablespoons olive oil
- ½ teaspoon salt
- ¼ teaspoon black pepper
- 6 cups mixed greens (spinach, kale, or a fall blend work wonderfully)
- 2 crisp apples (Honeycrisp, Fuji, or Gala are great), cored and thinly sliced
- ½ cup dried cranberries (sweetened or unsweetened)
- ½ cup pecans, toasted (see tips below)
- ½ cup crumbled goat cheese (optional, but adds a lovely tangy flavor)
- ½ red onion, thinly sliced (soak in cold water for 10 minutes to mellow the bite – it’s a game changer!)
For the Maple-Dijon Vinaigrette:
- 3 tablespoons olive oil
- 2 tablespoons apple cider vinegar
- 1 tablespoon maple syrup (real maple syrup, please!)
- 1 tablespoon Dijon mustard
- ½ teaspoon salt
- ¼ teaspoon black pepper
Let’s Make This Salad: Step-by-Step Instructions
Ready to create this autumnal masterpiece? It’s broken down into simple steps.
1. Roast the Butternut Squash:
- Preheat your oven to 400°F (200°C).
- In a large bowl, toss the cubed butternut squash with 2 tablespoons of olive oil, ½ teaspoon salt, and ¼ teaspoon black pepper. Make sure the pieces are coated evenly.
- Spread the squash in a single layer on a baking sheet.
- Roast for 20-25 minutes, or until tender and slightly caramelized, flipping halfway through. Set aside to cool slightly.
2. Toast the Pecans (Optional but Recommended!):
- Toasting brings out the nutty flavor beautifully. You can do this in the oven or on the stovetop.
- Oven Method: Spread pecans on a baking sheet and bake at 350°F (175°C) for 5-7 minutes, or until fragrant. Watch them carefully so they don’t burn!
- Stovetop Method: Heat a dry skillet over medium heat. Add pecans and toast for 3-5 minutes, stirring constantly, until fragrant.
3. Prepare the Maple-Dijon Vinaigrette:
- In a small bowl or jar, whisk together 3 tablespoons olive oil, 2 tablespoons apple cider vinegar, 1 tablespoon maple syrup, 1 tablespoon Dijon mustard, ½ teaspoon salt, and ¼ teaspoon black pepper.
- Taste and adjust seasonings as needed. (More maple syrup for sweetness? A pinch more salt?)
4. Assemble the Salad:
- In a large bowl, combine the mixed greens, sliced apples, dried cranberries, toasted pecans, crumbled goat cheese (if using), and thinly sliced red onion.
- Add the roasted butternut squash to the bowl.
- Drizzle with the Maple-Dijon Vinaigrette. Start with a little and add more to your liking.
- Gently toss everything together until the greens are lightly coated.
5. Serve and Enjoy!
Tips, Variations & Serving Suggestions
Let’s elevate this healthy fall salad to the next level!
Tips for Success:
- Don’t Overdress: Too much vinaigrette can make the salad soggy. Add a little at a time until you reach your desired flavor.
- Soak Your Red Onion: Seriously, this makes a huge difference in reducing the sharpness of the red onion. Just soak it in cold water while the squash roasts.
- Prep Ahead: You can roast the squash and toast the pecans ahead of time. Store them separately in the refrigerator until ready to assemble.
- Toast Those Nuts: Toasting nuts always enhances their flavour. It’s a simple step that makes a big difference.
Variations to Try:
- Add Protein: Grilled chicken, turkey, or chickpeas would add a protein boost.
- Swap the Cheese: Blue cheese or feta cheese are delicious alternatives to goat cheese.
- Different Fruits: Pears, pomegranate seeds, or dried figs would be wonderful additions.
- Add Grains: Quinoa or farro can make this a more substantial meal.
- Spice it Up: Add a pinch of cayenne pepper to the vinaigrette for a little heat.
- Fall Vegetable Medley: Add roasted Brussels sprouts or sweet potatoes alongside the butternut squash!
Serving Suggestions:
- Light Lunch: Perfect as a refreshing and satisfying lunch.
- Side Dish: A beautiful and flavorful side dish for roasted chicken or pork.
- Potluck Star: This salad is always a hit at potlucks and gatherings.
- Make it a Meal: Add grilled salmon or a handful of cooked quinoa for a complete and balanced dinner.
(Optional) Nutritional Information (Approximate – will vary based on ingredients & portion size):
- Calories: 450-550
- Protein: 10-15g
- Fat: 25-35g
- Carbohydrates: 40-50g
- Fiber: 8-12g
Your New Favorite Fall Dish Awaits!
There you have it – a gorgeous, delicious, and incredibly healthy fall salad that’s sure to become a new favorite. It’s bursting with seasonal flavors and packed with goodness, making it the perfect way to celebrate autumn. Don’t be intimidated by the ingredient list; it comes together quickly and easily. Give this recipe a try and let me know what you think in the comments below. Happy cooking and happy fall!
