Healthy Fall Salad

Introduction

Looking for a nutrient-packed, seasonal dish that celebrates the best of autumn? This Healthy Fall Salad brings together roasted vegetables, crisp greens, sweet apples, crunchy nuts, and a tangy maple vinaigrette to create a colorful, satisfying, and wholesome meal. As searches for fall salads spike every September, it’s clear: cozy and clean eating can coexist deliciously.

Ingredients List

  • 2 cups mixed greens (arugula, baby spinach, kale)
  • 1 small sweet potato, peeled and cubed
  • 1 cup Brussels sprouts, halved
  • 1 apple, thinly sliced (Honeycrisp or Fuji)
  • 1/4 cup dried cranberries
  • 1/4 cup crumbled goat cheese (or feta)
  • 1/4 cup candied or toasted pecans
  • Olive oil, salt, and pepper for roasting

For the Maple Vinaigrette:

  • 3 tablespoons olive oil
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon pure maple syrup
  • 1 teaspoon Dijon mustard
  • Salt and pepper to taste

Timing

  • Prep Time: 10 minutes
  • Roast Time: 25 minutes
  • Total Time: 35 minutes

Step-by-Step Instructions

Step 1: Roast the veggies

Toss sweet potatoes and Brussels sprouts with olive oil, salt, and pepper. Roast at 400°F (200°C) for 25 minutes or until golden and tender.

Step 2: Make the vinaigrette

Whisk together olive oil, apple cider vinegar, maple syrup, Dijon mustard, salt, and pepper. Adjust seasoning to taste.

Step 3: Assemble the salad

In a large bowl, combine greens, roasted veggies, apple slices, cranberries, goat cheese, and pecans.

Step 4: Dress and serve

Drizzle with maple vinaigrette just before serving. Toss gently and enjoy!

Nutritional Information (Per Serving)

  • Calories: 280 kcal
  • Carbs: 24g
  • Protein: 5g
  • Fat: 18g
  • Fiber: 5g
  • Sugar: 10g (natural + dried fruit)

Healthier Alternatives

  • Use air-fried veggies for less oil
  • Swap cheese for avocado for a dairy-free version
  • Use walnuts or almonds instead of pecans
  • Add quinoa for more protein

Serving Suggestions

  • Pair with a bowl of soup for a full meal
  • Serve as a side with roasted chicken or tofu
  • Add chickpeas or lentils to make it heartier

Common Mistakes to Avoid

  • Overdressing: Always add vinaigrette just before serving
  • Skipping the roasting step: Raw Brussels sprouts can be too bitter
  • Using mealy apples: Crisp apples give better texture contrast

Storing Tips

  • Store components separately to keep greens fresh
  • Vinaigrette keeps in the fridge for 5 days
  • Roasted veggies can be reheated or eaten cold

Conclusion

This Healthy Fall Salad blends seasonal produce with satisfying textures and vibrant flavors. Perfect for lunch, dinner, or your next holiday gathering.

Give it a try and tag us in your creations! Subscribe for more seasonal recipes.

FAQs

Q: Can I make this salad ahead of time?
A: Yes, just store dressing and toppings separately until ready to serve.

Q: What protein can I add?
A: Grilled chicken, tofu, salmon, or even a boiled egg work great.

Q: Can I use another dressing?
A: A balsamic or tahini-based dressing also works well.

Q: Is it vegan?
A: Skip the cheese or use a vegan cheese to make it fully plant-based.