This Apple Pecan Fall Salad celebrates the best of autumn’s harvest with a delightful combination of crisp apples, toasted pecans, and tender roasted butternut squash. Each bite offers a perfect balance of sweetness, crunch, and creaminess, thanks to the addition of cranberries and optional goat cheese. The salad is complemented by a light, tangy maple vinaigrette that enhances each ingredient’s natural flavors, making it an ideal choice for a cozy fall meal. Perfect for both casual gatherings and festive occasions, this salad brings seasonal flair to any table. With its mix of textures and vibrant colors, it’s not only a feast for the palate but also for the eyes. Whether enjoyed as a main dish or a side, this salad captures the essence of autumn, making it a comforting and nourishing addition to any meal.
Full recipe:
Ingredients:
- 4 cups mixed greens (such as spinach, arugula, and romaine)
- 1 large apple, thinly sliced (Honeycrisp or Gala recommended)
- 1/2 cup pecans, toasted
- 1/4 cup crumbled goat cheese (optional)
- 1/4 cup dried cranberries
- 1/4 red onion, thinly sliced
- 1/2 cup butternut squash, cubed and roasted
- 1/4 cup pumpkin seeds
Dressing:
- 3 tablespoons olive oil
- 1 tablespoon apple cider vinegar
- 1 tablespoon maple syrup
- 1 teaspoon Dijon mustard
- Salt and pepper to taste
Directions:
- Preheat oven to 400°F (200°C). Arrange cubed butternut squash on a baking sheet, drizzle with a little olive oil, and season with salt and pepper. Roast for 20-25 minutes until tender and slightly caramelized.
- While the squash is roasting, prepare the salad dressing. In a small bowl, whisk together olive oil, apple cider vinegar, maple syrup, Dijon mustard, salt, and pepper until emulsified. Set aside.
- In a large mixing bowl, combine mixed greens, apple slices, pecans, goat cheese, dried cranberries, red onion, roasted butternut squash, and pumpkin seeds.
- Drizzle the dressing over the salad and gently toss until all ingredients are well-coated.
- Serve immediately and enjoy the fresh, autumn-inspired flavors.
Prep Time: 10 minutes | Cooking Time: 20 minutes | Total Time: 30 minutes
Kcal: 310 kcal | Servings: 4 servings
A Tribute to Seasonal Ingredients
Using seasonal ingredients in cooking is a time-honored tradition with good reason: it ensures that foods are at their freshest, most flavorful, and nutrient-rich. This Apple Pecan Fall Salad captures autumn on a plate. Fresh apples provide a crisp and juicy base, with varieties like Honeycrisp and Gala bringing out the natural sweetness that pairs beautifully with roasted butternut squash. The slightly caramelized cubes of squash add a hearty, comforting note to the salad, making it ideal for colder weather.
Each ingredient here has its own story. Apples have been a symbol of health and abundance for centuries, providing fiber, vitamin C, and a host of antioxidants. Pecans, native to North America, have been prized for their buttery texture and earthy flavor. They also pack heart-healthy fats, fiber, and protein. When toasted, pecans develop an even deeper richness, adding a pleasant crunch to the salad that contrasts perfectly with the soft butternut squash and fresh greens.
Nutritional Benefits: A Powerhouse of Wellness
This salad isn’t just delicious; it’s also a nutritional powerhouse. It’s loaded with essential vitamins, minerals, and healthy fats, making it a well-rounded dish that can support a balanced diet. Here’s a breakdown of the health benefits of each major component:
- Apples: Packed with fiber, apples support digestive health and are a good source of vitamin C, an antioxidant that strengthens the immune system. The natural sugars in apples provide a slight sweetness, balancing out the salad’s other flavors without the need for additional sweeteners.
- Pecans: These nuts are rich in monounsaturated fats, which are known to support heart health. Pecans also contain magnesium, zinc, and vitamin E, a powerful antioxidant that benefits skin and brain health. The crunchiness of pecans enhances the salad’s texture, making each bite satisfying.
- Butternut Squash: A quintessential fall ingredient, butternut squash is high in fiber, vitamin A, and potassium, supporting vision, immune function, and heart health. Roasting the squash brings out its natural sweetness, which pairs well with the tangy apple cider vinegar in the dressing.
- Mixed Greens: Spinach, arugula, and romaine provide a mix of textures and flavors, from peppery to mild. Greens are high in vitamins A, C, and K, as well as folate and iron, essential nutrients for energy and overall wellness.
- Pumpkin Seeds: These little seeds are nutrient-dense, offering protein, healthy fats, and a significant amount of magnesium, which supports muscle and nerve function. They also add a crunchy texture to the salad.
- Cranberries: The dried cranberries contribute a tart, chewy element that complements the apples and pecans. Cranberries are high in antioxidants and have been shown to support urinary tract health.
A Perfect Balance of Flavors
What sets this salad apart is the balance of flavors and textures. The sweetness of the apples and cranberries is balanced by the slightly bitter greens and the tanginess of the apple cider vinegar dressing. The roasted butternut squash provides a warm, caramelized flavor, while the toasted pecans and pumpkin seeds add nuttiness and crunch. Each ingredient has a specific role to play in creating a dish that is both flavorful and nutritionally rich.
The maple vinaigrette dressing ties everything together with its smooth, slightly sweet, and tangy profile. The maple syrup adds warmth to the dish, while the Dijon mustard provides a subtle depth, creating a harmonious dressing that complements the freshness of the salad.
Versatility and Customization
This recipe is incredibly versatile, making it perfect for various dietary preferences. It’s naturally gluten-free, and by omitting the goat cheese, it can easily be made vegan. For added protein, consider adding grilled chicken, quinoa, or even chickpeas, which would make the salad more filling and suitable as a main course. You can also mix and match the greens, using kale, mixed lettuce, or even radicchio for extra color and flavor. Additionally, substituting pears for apples or walnuts for pecans are small adjustments that can change up the flavor profile while keeping the autumn-inspired essence intact.
Why This Salad is a Must-Try for Fall
This salad is more than just a side dish; it’s a celebration of fall’s flavors and an easy way to embrace the seasonal bounty. Perfect for meal prep, gatherings, or a quick lunch, the Apple Pecan Fall Salad brings warmth and freshness to the table. Its colors and textures make it visually appealing and festive, ideal for holiday feasts, potlucks, or cozy family dinners.
Eating seasonally isn’t just a trend but a way to connect with the natural cycles of food. Seasonal ingredients often have a higher nutrient density and flavor intensity because they’re grown and harvested at peak conditions. This salad is a nod to those principles, using fresh, in-season produce to create something memorable and nourishing. Beyond its delicious taste, it’s a reminder to slow down, savor each bite, and enjoy the flavors of fall.
Making It Part of Your Routine
If you’re looking for ways to incorporate more seasonal produce into your diet, this Apple Pecan Fall Salad is a great start. It’s easy to make, and its ingredients are generally available at local farmers’ markets or grocery stores during fall. Since this salad holds up well when refrigerated, it’s also a great option for meal prepping. You can prepare a large batch, keeping the dressing separate until you’re ready to serve, to keep the greens fresh.
Pairing and Serving Ideas
This salad pairs wonderfully with a variety of mains, from roasted turkey or chicken to vegan dishes like stuffed acorn squash. It also shines as a side for holiday meals, complementing richer entrees with its refreshing flavors. For a well-rounded fall meal, serve this salad alongside a warm soup, such as butternut squash or pumpkin, and a slice of crusty bread.
Conclusion
This Apple Pecan Fall Salad combines seasonal ingredients, rich flavors, and nutritional benefits, making it a perfect addition to any fall menu. Its versatility, ease of preparation, and visual appeal make it a standout choice for family meals, holiday celebrations, and healthy eating routines. So next time you’re craving a taste of autumn, consider giving this salad a place on your table. You’ll enjoy a meal that’s not only delicious and nourishing but also a beautiful homage to fall’s vibrant harvest.
Apple Pecan Fall Salad
- Total Time: 30 minutes
Description
This Apple Pecan Fall Salad celebrates the best of autumn’s harvest with a delightful combination of crisp apples, toasted pecans, and tender roasted butternut squash. Each bite offers a perfect balance of sweetness, crunch, and creaminess, thanks to the addition of cranberries and optional goat cheese. The salad is complemented by a light, tangy maple vinaigrette that enhances each ingredient’s natural flavors, making it an ideal choice for a cozy fall meal. Perfect for both casual gatherings and festive occasions, this salad brings seasonal flair to any table. With its mix of textures and vibrant colors, it’s not only a feast for the palate but also for the eyes. Whether enjoyed as a main dish or a side, this salad captures the essence of autumn, making it a comforting and nourishing addition to any meal.
Ingredients
- 4 cups mixed greens (such as spinach, arugula, and romaine)
- 1 large apple, thinly sliced (Honeycrisp or Gala recommended)
- 1/2 cup pecans, toasted
- 1/4 cup crumbled goat cheese (optional)
- 1/4 cup dried cranberries
- 1/4 red onion, thinly sliced
- 1/2 cup butternut squash, cubed and roasted
- 1/4 cup pumpkin seeds
Dressing:
- 3 tablespoons olive oil
- 1 tablespoon apple cider vinegar
- 1 tablespoon maple syrup
- 1 teaspoon Dijon mustard
- Salt and pepper to taste
Instructions
- Preheat oven to 400°F (200°C). Arrange cubed butternut squash on a baking sheet, drizzle with a little olive oil, and season with salt and pepper. Roast for 20-25 minutes until tender and slightly caramelized.
- While the squash is roasting, prepare the salad dressing. In a small bowl, whisk together olive oil, apple cider vinegar, maple syrup, Dijon mustard, salt, and pepper until emulsified. Set aside.
- In a large mixing bowl, combine mixed greens, apple slices, pecans, goat cheese, dried cranberries, red onion, roasted butternut squash, and pumpkin seeds.
- Drizzle the dressing over the salad and gently toss until all ingredients are well-coated.
- Serve immediately and enjoy the fresh, autumn-inspired flavors.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
