This butternut squash kale salad is a high-fiber, healthy recipe that delivers vibrant flavor, nourishing ingredients, and an easy way to enjoy more vegetables this season.
For more easy and healthy salads, check out our broccoli and cauliflower salad with Greek yogurt dressing, Mediterranean kale salad, healthy coleslaw, and lentil sweet potato salad.
A Colorful, Nourishing Salad You’ll Crave All Season
This butternut squash kale salad is everything we love in a fall recipe 🍂 warm, colorful, and packed with nutrients that support a balanced diet. The roasted squash brings natural sweetness, while hearty kale makes every bite satisfying and fiber-rich.
To keep things wholesome, we toss it in a homemade honey mustard vinaigrette dressing that’s naturally low in saturated fats and full of vibrant flavor. Walnuts add a boost of plant-based protein and crunch, while apple and pomegranate seeds brighten the dish with juicy freshness.
Louise and I often serve this as a healthy holiday side dish salad that feels festive yet light. It pairs beautifully with almost any main course and makes a delicious, stand-alone lunch the next day.
This recipe is a simple way to enjoy more vegetables 🥗, more fiber, and more flavor. It’s perfect for anyone looking to add variety to a Mediterranean-style eating pattern ✨.
Ingredients
Find complete ingredient list, quantities, and substitutions in the recipe box at the bottom of the page.
- Butternut squash: you can use pre-chopped squash for convenience, or peel and dice a whole medium squash yourself. Substitute with sweet potatoes, pumpkin, or roasted carrots for a similar flavor and color.
- Kale: hearty greens that hold up well. Try baby kale for a softer bite or spinach if you prefer a lighter warm winter greens salad.
- Green apple: adds crunch and tartness. Use pear, persimmon, or even dried cranberries for a sweeter twist.
- Walnuts: rich in plant-based protein and healthy fats. Swap with pecans, almonds, or pumpkin seeds for crunch.
- Pomegranate seeds: bright and juicy. Dried cranberries or blueberries give a chewy texture in this kale cranberry salad variation.
- Red cabbage (optional): extra color and crunch. Sub with shredded Brussels sprouts or thinly sliced radicchio.
- Feta cheese: tangy creaminess. Goat cheese, ricotta salata, or even vegan feta make excellent alternatives.
- Lemon juice + salt: softens kale. Apple cider vinegar also works, adding a touch of sweetness.
For the Dressing
- Extra virgin olive oil: heart-healthy base. Avocado oil or walnut oil are tasty swaps.
- Lemon juice or red wine vinegar: bright acidity. White balsamic vinegar offers a milder option.
- Dijon mustard: bold and sharp. Yellow mustard works for a milder flavor in a honey mustard vinaigrette dressing.
- Honey: natural sweetness. Maple syrup or agave nectar provide vegan-friendly options.
- Dried oregano: earthy Mediterranean flavor. Italian seasoning or thyme are easy substitutes.
How to Make Butternut Squash Kale Salad
Step 1: Roast the Butternut Squash
Preheat the oven to 430°F (220°C). If starting with a whole squash, peel, remove the seeds, and cut into bite-size cubes. If using pre-chopped squash, just toss it straight with olive oil, salt, and black pepper. Spread in a single layer on a baking sheet and roast for about 20 minutes, or until tender and slightly caramelized.
Step 2: Prepare the Kale
Rinse, dry, and remove the stems from the kale. Chop into bite-size pieces and place in a large bowl. Sprinkle with salt and squeeze in fresh lemon juice. Gently massage the leaves with your fingertips for 30 seconds, until they soften and darken in color. Set aside while you prep the other ingredients.
Step 3: Make the Dressing
In a small bowl, whisk together olive oil, lemon juice or vinegar, mustard, honey, oregano, salt, and black pepper until smooth and creamy.
Step 4: Assemble the Salad
To the bowl of massaged kale, add the roasted butternut squash, crisp apple, sliced red cabbage, crunchy walnuts, juicy pomegranate seeds, and creamy feta. Drizzle with the dressing, toss well, and serve right away. This makes a colorful, healthy holiday side dish salad or a nourishing main for any day of the week.
Tips
- Time-Saving Tip: Using pre-chopped and pre-peeled butternut squash saves time and effort in the kitchen, plus it cuts down on food waste since you only buy what you need.
- If using a whole squash, cut it evenly: This helps all the cubes roast at the same time so your salad has that perfect caramelized bite.
- Massage the kale well: Don’t skip this step. It softens the leaves, removes bitterness, and makes every forkful more enjoyable, especially in a fiber rich vegetarian salad like this one.
- Balance the flavors: If your apple is very tart, add a touch more honey or maple syrup to the dressing.
- Make it festive: Swap in dried cranberries or blueberries for pomegranate seeds to create a beautiful nut and fruit kale salad variation for the holidays.
- Serve it warm or cold: Warm squash makes this a cozy side in winter, while chilled leftovers are great for a light lunch.
- Plan ahead: You can roast the squash and whisk the dressing the day before. Just assemble right before serving for a fresh, easy make-ahead salad recipe.
Frequently Asked Questions
Yes! You can roast the squash and whisk the dressing a day in advance. Store them separately, then toss everything together right before serving. This makes it perfect as a healthy holiday side dish salad.
This recipe is very flexible. Try pecans instead of walnuts, goat cheese instead of feta, or even roasted chickpeas for extra crunch and plant-based protein. It’s an easy way to turn it into a high fiber fall salad recipe.
Absolutely! It softens the leaves and makes them much more pleasant to eat. Just a quick 30 seconds with lemon and salt is enough.
Yes, it’s delicious either way. Warm roasted squash gives it a cozy feel, while chilled leftovers taste refreshing the next day.
More Fall & Winter Salads
- Apple chickpea salad with Greek yogurt dressing
- Black bean corn salad with roasted sweet potato
- Kale quinoa salad (high-protein & fiber rich)
- Sweet potato salad
- Pear salad
- Roasted cauliflower salad
- Green bean salad
- Shaved Brussels Sprouts Salad
If you tried this butternut squash kale salad recipe or any other recipe on our blog, please leave a 🌟 star rating and let us know how it goes in the comments. We love hearing from you!
Butternut Squash Kale Salad
Ingredients
- 1 pound butternut squash pre-peeled and diced — or 2 pounds/1 medium squash before peeling and seeding.
- 6 packed cups kale stems removed and chopped (about 8 oz)
- ½ green apple chopped into bite-sized pieces
- ½ cup walnuts
- 4 tablespoons pomegranate seeds or 3 tbsp dried cranberries
- ½ cup red cabbage thinly sliced (optional)
- ½ cup feta cheese crumbled
- ½ juiced lemon + a pinch of salt for massaging the kale
For the Dressing
- 3 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice or apple cider vinegar
- 1 tablespoon Dijon mustard or yellow mustard
- 1 tablespoon honey or maple syrup
- 1 teaspoon dried oregano
- ¼ teaspoon salt or more to taste + black pepper
Instructions
- Roast the Butternut Squash: Preheat oven to 430°F (220°C). If using a whole squash, peel, seed, and cut into cubes. If using pre-chopped squash, use as is. Toss with olive oil, salt, and pepper, spread on a baking sheet, and roast for about 20 minutes, until tender and lightly golden.
- Prepare the Kale: Wash and dry the kale. Remove stems, chop leaves, and add to a large bowl. Sprinkle with ½ juiced lemon and a pinch of salt, then massage with your fingertips until the leaves soften.
- Make the Dressing: Whisk together 3 tablespoons extra virgin olive oil, 2 tablespoons lemon juice, 1 tablespoon Dijon mustard, 1 tablespoon honey, 1 teaspoon dried oregano, ¼ teaspoon salt, and pepper until smooth.
- Assemble the Salad: Add roasted squash, ½ green apple, ½ cup walnuts, 4 tablespoons pomegranate seeds, ½ cup red cabbage, and ½ cup feta cheese to the kale. Pour on the dressing, toss well, and serve.
Notes
- Butternut squash → Pre-chopped squash, sweet potatoes, pumpkin, or roasted carrots.
- Kale → Baby kale or spinach.
- Green apple → Pear, persimmon, or dried cranberries.
- Walnuts → Pecans, almonds, or pumpkin seeds.
- Pomegranate seeds → Dried cranberries or blueberries.
- Red cabbage (optional) → Brussels sprouts or radicchio.
- Feta cheese → Goat cheese, ricotta salata, or vegan feta.
- Lemon juice + salt → Apple cider vinegar.
- Extra virgin olive oil → Avocado oil or walnut oil.
- Lemon juice or red wine vinegar → White balsamic vinegar.
- Dijon mustard → Yellow mustard.
- Honey → Maple syrup or agave nectar.
- Dried oregano → Italian seasoning or thyme.
- Save time with pre-chopped squash: Less effort, less waste, and still perfectly delicious.
- Cut evenly if using whole squash: Ensures tender cubes with golden caramelized edges.
- Massage the kale: Softens the leaves and makes this fiber rich vegetarian salad more enjoyable.
- Balance the flavors: Sweeten the dressing slightly if your apple is too tart.
- Make it festive: Try a nut and fruit kale salad with dried cranberries or blueberries.
- Serve warm or cold: Cozy with warm squash, refreshing with chilled leftovers.
Nutrition
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