I always feel a spark of warmth when the leaves shift to a fiery hue and a gentle chill settles in the air. Growing up, my grandmother’s house would fill with comforting scents of roasted vegetables right around this time. Watching sweet potatoes caramelize in the oven and slicing crisp apples next to her somehow made those autumn afternoons unforgettable. This healthy fall salad echoes that same comfort: a combination of toasted pecans, roasted squash, and crunchy greens that brings a smile to my face with every forkful. It’s a dependable go to for busy gym weeks or lazy Sunday meal preps.

Key Times and Serving Details

Prep Time: 15 minutes
Cooking Time: 25 minutes
Calories: Approximately 320 per serving
Servings: 4

Narrative Steps for a Tasty Salad

Warm Up Your Oven
Preheat your oven to 400°F (200°C). This temperature allows sweet potatoes and butternut squash to soften nicely. Give yourself enough space on the baking tray so the vegetables can roast without steaming.
Roast the Veggies with Care
Chop your sweet potato into cubes, and if you’re adding butternut squash, cube it as well. Toss these in a drizzle of olive oil and a pinch of salt and pepper. Spread them out on the baking tray, then place in the oven for 20-25 minutes.
- Tip: If you spot any pieces browning too fast, shift them around on the tray to keep the texture even.
Toast the Nuts
While your vegetables are in the oven, grab a small skillet. Warm it over medium heat, then add pecans or walnuts. Stir them gently for about three minutes. The subtle aroma of toasted nuts signals they’re ready. Move them to a plate to cool.
Pick Your Greens and Slice the Apples
Choose your favorite leafy base—baby spinach or mixed greens work well. Wash them thoroughly, then pat dry. Slice a fresh apple into thin wedges.
My go to is Honeycrisp because it has a balance of sweet and tart.
Whisk a Tangy Dressing
In a small bowl, mix olive oil, apple cider vinegar, a squeeze of orange juice, and a dash of mustard. Add a tiny drizzle of honey or maple syrup, along with a sprinkle of salt and pepper. Stir to form a smooth emulsion.
Bring Everything Together
Place your greens in a large bowl, layer on the roasted vegetables, apple slices, and toasted nuts. Scatter some dried cranberries for a touch of sweetness. If feta cheese appeals to you, crumble a small amount on top. Drizzle with the dressing and toss gently.
Serve and Savor
Dish up the salad in your favorite bowl. The mix of warm roasted vegetables, crisp apples, and tangy dressing brings a refreshing contrast to each bite.

Nutrition Facts That Matter

Protein: ~8g per serving (varies based on added cheese or protein)
Carbohydrates: ~36g per serving
Fats: ~15g per serving (from nuts, cheese, and dressing)
Fiber: ~6g per serving

These numbers may shift a bit, based on your ingredient choices. For a higher protein count, feel free to add grilled chicken or chickpeas.

Tips for Freshness and Storage

Keep It Dry: Store the base components (greens, roasted vegetables) in separate containers. Moisture can wilt the greens quickly.
Dress at the Last Minute: Save your dressing in a small jar or airtight container. Shake and pour right before you eat.
Reheat Gently: If you like your roasted veggies warm, pop them in the microwave for a short burst or heat them in a skillet.

My Take on Flavor Additions

Chickpeas or Quinoa: Mix in these add ons for extra protein that pairs well with the earthy sweetness of the salad.
Goat Cheese or Reduced Fat Mozzarella: Swap out feta if you want a different creamy element.
Red Onions or Shallots: Thin slices can add a gentle, savory bite.

Pairing Suggestions with Chocolate Goodness

For a dessert or post workout treat, try our No Bake Cranberry Almond Energy Bites or the Chocolate Banana Smoothie. The natural sweetness of chocolate contrasts nicely with the tangy dressing from this salad, adding a sweet finish to your meal plan.

Pin This Recipe for Later

If you’re excited to try this Healthy Fall Salad, pin it to your Autumn Meal Prep board! Share it with friends, and let’s keep the conversation going in the comments about your favorite fall ingredients and how you like to enjoy them.