Harvest Quinoa Salad with Butternut Squash

A nutrient-dense, fall-inspired salad that balances flavor, texture, and function.

This colorful salad is everything you want in a fall dish: hearty, vibrant, and full of nutrients that leave you satisfied—not sluggish. It makes an elegant holiday side, but it’s also hearty enough to serve as a main dish with or without added protein. Each ingredient is chosen for its unique benefits, making this recipe not just delicious, but also deeply nourishing.

Why Each Ingredient is Good for You

• Butternut Squash – Rich in beta-carotene (a precursor to vitamin A) for immune support and eye health. Its fiber helps regulate digestion and keeps blood sugar steady. Roasting brings out its natural sweetness, making it a perfect fall staple.

• Quinoa – A complete plant-based protein containing all nine essential amino acids, plus magnesium for muscle and nerve health. Its fiber supports gut health and satiety.

• Kale – A powerhouse green packed with vitamin K for bone strength, vitamin C for immunity, and sulfur compounds that support natural detox pathways. Massaging kale makes it tender, easier to digest and more enjoyable.

• Apple – Adds crisp sweetness while delivering vitamin C, potassium, and gut-friendly soluble fiber (pectin), which helps regulate blood sugar and cholesterol.

• Celery – Refreshing and hydrating, celery provides antioxidants and minerals like potassium. Its crunch balances the softer textures in the salad.

• Red Onion – Contains quercetin, an anti-inflammatory antioxidant that supports heart health. It also adds a savory sharpness to the salad.

• Feta Cheese – Offers protein, calcium, and probiotics (if made from traditional cultures). It balances the sweet and tart flavors with a creamy, salty bite.

• Pumpkin Seeds – A rich source of magnesium, zinc, and plant-based protein. These crunchy seeds support hormone health, mood, and restful sleep.

• Pecans – Provide heart-healthy monounsaturated fats, antioxidants, and fiber. Toasting them enhances flavor and adds depth.

• Pomegranate Seeds – Jewel-like bursts of vitamin C and polyphenols that combat oxidative stress. They also support circulation and skin health.

• Apple Cider Vinaigrette (olive oil, apple cider vinegar, maple syrup, Dijon, garlic) –

  • Olive oil provides anti-inflammatory heart-healthy fats.

  • Apple cider vinegar supports digestion and stable blood sugar.

  • Maple syrup gives natural sweetness with trace minerals.

  • Dijon mustard adds flavor while supporting emulsification.

  • Garlic delivers immune-boosting and anti-inflammatory compounds.

Why This Salad is Perfect for Fall

Fall produce like squash, apples, kale, and pomegranate are nutrient-dense and seasonal, meaning they’re fresher and richer in antioxidants when enjoyed now. The combination of warm roasted squash, hearty greens, and bright bursts of fruit mirrors the shift from late-summer lightness to the grounding nourishment our bodies crave as the weather cools.

The Recipe

Ingredients (Serves 8–10)

• 1 medium butternut squash, peeled, seeded, and cubed (4–5 cups)

• 1 Tbsp avocado or olive oil

• Fine sea salt + black pepper

• ½ cup uncooked quinoa + 1 cup water

• 4–5 cups chopped curly kale, stems removed

• 1 medium apple, diced

• 3 celery stalks, diced

• ½ small red onion, thinly sliced

• 1 cup crumbled feta cheese (optional for dairy-free)

• ¼ cup roasted pumpkin seeds

• ½ cup toasted pecans (omit for nut-free)

• ½ cup pomegranate seeds (or dried cranberries/cherries)

For the vinaigrette:

• ½ cup olive oil

• ¼ cup apple cider vinegar

• 2 Tbsp pure maple syrup

• 1 Tbsp Dijon mustard

• 2 garlic cloves, minced

• Salt + pepper to taste

Directions

1. Roast the squash – Preheat oven to 375°F. Toss cubed squash with oil, salt, and pepper. Roast 45–55 minutes, stirring halfway, until golden and tender. Let cool.

2. Cook the quinoa – Rinse quinoa, then combine with water and a pinch of salt in a saucepan. Bring to boil, reduce heat, cover, and cook for 15 minutes. Remove from heat, rest 10 minutes, fluff with a fork. Cool. (Tip: cooking quinoa in broth will give it that extra boost in taste)

3. Prepare the kale – Place kale in a large bowl, sprinkle with a pinch of salt, and massage 1–2 minutes until softened.

4. Mix vinaigrette – Whisk oil, vinegar, maple syrup, Dijon, garlic, salt, and pepper in a small bowl.

5. Toast pecans – Heat a dry skillet over medium heat. Toast pecans 5–7 minutes, stirring, until fragrant. Chop.

6. Assemble – Add quinoa, roasted squash, apple, celery, onion, feta, pumpkin seeds, pecans, and pomegranate to the kale. Toss with vinaigrette before serving.

Functional Nutrition Tip: This salad balances all macronutrients (protein from quinoa, fats from seeds/nuts/oil, and fiber-rich carbs from squash, apple, and kale). The nutrient synergy helps keep blood sugar stable, reduces cravings, and provides long-lasting energy.

Boosting Protein for a Complete Meal

While this salad already offers plant-based protein from quinoa, pumpkin seeds, and pecans, adding a quality protein source can make it a truly balanced main dish. Protein helps with satiety, blood sugar balance, and muscle repair—especially important during busy fall days when energy needs are higher.

Great Protein Additions for This Salad:

• Roasted Chicken – A classic pairing that adds lean, complete protein. The mild flavor complements the sweetness of squash and apple.

• Salmon or Trout – Rich in omega-3 fatty acids, these proteins support heart and brain health while adding a savory depth.

• Grass-Fed Steak Strips – A satisfying option that provides iron, zinc, and B vitamins for energy and hormone balance.

• Shrimp or Scallops – Quick to cook, light, and flavorful—these pair beautifully with the bright vinaigrette and pomegranate.

• Plant-Based Options – Roasted chickpeas, marinated tempeh, or lentils make excellent vegetarian proteins that keep the salad hearty and nutrient-dense.

Tip: Aim for 20–30 grams of protein per meal to keep blood sugar stable and cravings away. Adding one of the above options will make this salad a satisfying, stand-alone meal.

Harvest Salad with Quinoa and Butternut Squash RFD

Hassing, S. (2022, November 22). Harvest salad with quinoa and butternut squash. The Real Food Dietitians. https://therealfooddietitians.com/harvest-salad-with-quinoa/