Healthy Fall Salad: A Cozy, Real-Life Recipe Guide
Let Me Tell You About This Healthy Fall Salad
Okay, before you think this is just another “salad,” let me set the record straight. I first made this Healthy Fall Salad when I was trying to impress my cousin during her first trip to the States—spoiler alert: she asked for the recipe but still claims her German potato salad is “the superior salad,” which, you know, fair enough. Anyway, I’ve been making some version of this every autumn since. It’s the kind of bowl you throw together when the weather’s turning and you want to feel all charming and cozy, but you’re also slightly frazzled and wondering where you left your favorite serving spoon (it’s always at the back of the cutlery drawer, isn’t it?).
Why I Keep Coming Back to This Salad
I make this when I want to pretend I’m the sort of person who takes long woodland walks collecting chestnuts—“foraging” is more aspirational than actual in my life. My family goes crazy for this salad because it’s crunchy and sweet and has just enough goat cheese to feel a bit decadent, but not enough that you’re wondering if you just ate dessert for dinner (though who’s judging?). My partner once tried to eat all the roasted squash straight off the tray while I was “briefly distracted”—lesson learned. Also, on busy days, it’s forgiving; forget an ingredient, it’s still good. Lose a pecan under the fridge, no one’s the wiser.
What You’ll Need (and What I Actually Use)
- 1 small butternut squash (sometimes I use sweet potato if I can’t be bothered to peel squash—life’s too short)
- 2 handfuls baby kale or arugula (whatever’s lively—my Nana swore by baby spinach, but honestly, it’s your call)
- 1 apple, crisp (I go for Honeycrisp, though any crunchy sort will work; even a firm pear in a pinch)
- 1/3 cup toasted pecans (walnuts if I forget the pecans again)
- 1/4 cup dried cranberries (or, actually, golden raisins aren’t too shabby)
- 75g goat cheese, crumbled (blue cheese if I’m feeling wild; feta’s okay, but it changes the vibe)
- 2 tbsp olive oil (I’ve used avocado oil—didn’t notice a massive difference)
- 1 tbsp maple syrup (my neighbor’s homemade syrup is next level, but store stuff obviously works)
- 2 tsp Dijon mustard (once used deli mustard by mistake—it was…fine)
- 1 tbsp apple cider vinegar
- Salt and pepper (I just eye it, honestly)
How I Throw This Together
- Preheat the oven to 400°F (200°C). You’ll want a baking sheet; parchment is nice, but foil’s fine. Peel and dice the butternut into little half-inch cubes. (Heads up: this is where minor chaos can ensue. If the squash doesn’t cooperate, microwave it for a couple minutes—it softens right up!)
- Drizzle with about a tablespoon of olive oil, sprinkle with salt and pepper, and give it all a quick toss. Into the oven they go for 25–30 minutes—until the bits look golden around the edges. I usually sneak a bite here, for quality control, you know?
- While that’s roasting, chop your apple (I don’t bother peeling—what’s the point?), and toast your pecans if they aren’t already. Just a dry pan for 2–3 minutes—don’t answer texts or you’ll have charred pecans. Been there.
- For the dressing, whisk up the remaining olive oil, maple syrup, Dijon, and apple cider vinegar in a jar—or just shake, shake, shake (with the lid on, obviously). Taste and adjust. It should taste a little sharp and a little sweet. If it doesn’t, add a drop more syrup or vinegar, honestly it’s pretty forgiving.
- When your squash is ready, let it cool for a few (just enough that it won’t wilt the greens into a sad heap), then toss everything together—greens, apple, cranberries, pecans, squash. Now crumble in the cheese and drizzle the dressing. Don’t stress about it looking perfect—a bit rustic is what we’re going for here.
- This is where I usually “sample” for seasoning—accidentally eating a portion if I’m not careful. Adjust salt and pepper if you need to, though I rarely measure.
Things I’ve Learned the Messy Way
- If you overdress the salad, it just gets a bit sad and droopy. I used to drown it. Now I pour half the dressing, toss, then taste. You can always add more, right?
- The squash is happier slightly cool; hot squash wilts everything. Trust me, if you’re in a rush—it’s worth waiting a few minutes.
- My first attempt had way too many toppings (I went overboard on the cheese). There is such a thing as too much goat cheese—sadly.
Tinkering & Experiments (Some Good, Some Not)
- Added roasted Brussels sprouts once for “extra green”—family consensus was, ehh. Not our favorite.
- Pear and hazelnut instead of apple and pecan—actually really tasty, especially with a slightly more peppery green mix like arugula.
- Skipped the cheese once for a vegan friend; still lovely but, if I’m honest, not the same. You could use a vegan cheese if that’s your jam.
Do You Really Need Special Gear?
I use a classic big salad bowl and a small whisk (sometimes just a fork). The first time I made this at my friend’s who owns, like, three spoons and a cracked mug, we mixed it all up in a pasta pot. Worked fine! No fancy equipment required.
How to Store (Though It’s Rarely an Issue)
If you do somehow have leftovers, bung it in a lidded container. It keeps fine in the fridge overnight, but, truth be told, it’s usually gone by the next day at my place. But you might want to keep the dressing and salad separate to avoid a wilted mess if you plan on leftovers.
Serving: Here’s How We Eat It
My favorite way is straight out of the bowl, salad forks and all. Sometimes with a slice of crusty bread (preferably warm). For a bigger meal, I serve it alongside roasted chicken. My family calls this our “Sunday salad.” It even feels a bit festive, especially if you use a pretty serving platter. If you’re curious about crusty bread, I learned a lot from this King Arthur Baking sourdough recipe. Highly recommend a try when you’ve got the time.
My Honest-To-Goodness Pro Tips
- I once tried rushing the squash roasting step—regretted it because the cubes were half raw and half burnt. So, give it the full time (or even check out Cookie and Kate’s roasting tips if you want details).
- Actually, I find it works better if you chop the squash as evenly as you can. I used to be more “casual” and it just cooked weird.
- Don’t try to toss the salad when the squash is piping hot. Lush wiltiness is not what you’re after here.
Your Questions, Answered (Mostly)
Can I make this ahead? Oh, absolutely. I usually prep everything except the apples (I cut those fresh, or maybe toss them in lemon juice if I’m feeling responsible). Combine just before serving.
Is there a way to make this nut-free? Sure thing—sunflower seed kernels are a cracking swap, or just leave nuts out. Honestly, it’s still tasty, though I do miss the crunch a bit.
What’s the best green to use? I love baby kale for its sturdiness, but arugula’s got a nice bite. Spinach, sure, but sometimes it’s just a bit too soft if you ask me.
I don’t like goat cheese. Any sub? Go with feta or a little sharp cheddar, though it’ll taste quite different. Or skip the cheese entirely—maybe more cranberries for balance?
My squash turned out mushy—what gives? Probably overcrowded the baking sheet or cut the pieces too small. I did that for ages; just give them space and they crisp up nicely.
For a bit of a tangent—once, I tried adding roasted grapes to this salad. Don’t recommend. Stick to cranberries or seasonal apples, trust.
If you’re in a pinch for quality olive oil, Serious Eats has a great roundup I find trustworthy (though, honestly, whatever’s in the cupboard usually goes in for me).
Ingredients
- 4 cups mixed greens (such as spinach and arugula)
- 1 medium butternut squash, peeled and cubed
- 1 medium apple, thinly sliced
- 1/3 cup pecans, toasted
- 1/4 cup dried cranberries
- 1/4 cup feta cheese, crumbled
- 2 tablespoons olive oil
- 1 tablespoon balsamic vinegar
- Salt and black pepper to taste
Instructions
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1Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
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2Toss the butternut squash cubes with 1 tablespoon olive oil, salt, and pepper. Spread evenly on the baking sheet and roast for 25 minutes, or until tender and lightly golden.
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3In a small bowl, whisk together the remaining olive oil and balsamic vinegar for the dressing. Season with salt and pepper.
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4In a large salad bowl, combine mixed greens, roasted butternut squash, apple slices, toasted pecans, dried cranberries, and crumbled feta cheese.
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5Drizzle the salad with the balsamic dressing and toss gently to coat. Serve immediately.
Approximate Information for One Serving
Nutrition Disclaimers
Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.
Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.
To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.
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