Hearty & Healthy Fall Quinoa Salad: Your Ultimate Guide to a Delicious Autumn Dish
Savor the cozy and vibrant flavors of autumn with this incredibly satisfying fall quinoa salad. It’s a delightful blend of tender roasted butternut squash, crisp pecans, jewel-like pomegranate seeds, and a simple yet irresistible maple vinaigrette. Whether you’re looking for a healthy side dish to impress at your next fall gathering, a show-stopping addition to your Thanksgiving feast, or a versatile make-ahead meal to enjoy throughout the week, this recipe is guaranteed to become a seasonal favorite.
Prepare to say hello to your new go-to fall salad! This recipe takes just a few classic autumn ingredients and transforms them into a truly memorable dish that’s both easy to make and packed with flavor. As the leaves change and cooler weather arrives, our cravings often shift towards comforting, hearty meals. This fall quinoa salad perfectly captures that essence, offering warmth and richness without feeling heavy. It’s an excellent choice for a holiday like Thanksgiving, a cozy fall gathering with friends and family, or simply as a smart and delicious way to fuel your week through food prep.
While this particular fall quinoa salad has been a recent obsession in my kitchen, I’m also quite fond of other seasonal delights. If you’re searching for more autumn-inspired salads to add to your repertoire, you might also love my apple arugula salad, a refreshing cold wild rice salad with cranberries and pecans, or my hearty butternut squash kale salad. Each offers unique textures and flavor profiles that celebrate the bounty of the season.
Why You’ll Adore This Fall Quinoa Salad Recipe
There are countless reasons why this fall quinoa salad deserves a spot on your menu this season. It’s more than just a delicious dish; it’s a smart and healthy choice for anyone looking to eat well.
- Exceptionally Nutritious – This salad is a powerhouse of essential nutrients. Quinoa provides complete protein and abundant fiber, keeping you full and satisfied. Butternut squash is rich in vitamins A and C, along with potassium, supporting immunity and overall health. Pecans contribute healthy fats and antioxidants, while pomegranate seeds offer a burst of antioxidants and a delightful tart crunch. Each bite is truly bursting with goodness. If you’re keen on superfoods, my superfood salad is another fantastic option for a delicious and nutrient-dense meal.
- Effortlessly Easy to Make – I intentionally designed this recipe to be as straightforward as possible, minimizing ingredients and prep time without compromising on classic fall flavors. Unlike many other harvest or autumn salads that often require extensive roasting, cooking, and chopping, this one keeps things simple. It’s perfect for busy weeknights or when you need a stress-free dish for entertaining.
- Made with Real, Wholesome Ingredients – Every component of this salad comes from real, whole foods. It’s naturally gluten-free, refined oil-free, and refined sugar-free, making it an excellent choice for those seeking clean eating options. You can feel good about every single ingredient going into your body.
- Perfect for Meal Prep & Delicious Leftovers – One of the best qualities of this fall quinoa salad is how wonderfully it holds up in the fridge. The flavors actually deepen and meld beautifully over time, making it ideal for preparing on a Sunday and enjoying for lunches or dinners throughout the week. It’s a true set-it-and-forget-it meal that keeps giving!
Key Ingredient Notes & Tips
Understanding your ingredients is key to making the best possible salad. Here are some specific call-outs and tips for keeping your ingredients clean and flavorful.
A complete list of ingredients and precise amounts can be found in the detailed recipe card below.
- Quinoa – I typically use white quinoa for its lighter texture and appearance in this salad, but tri-colored quinoa works just as well and adds a pop of color. Quinoa is a fantastic source of plant-based protein and fiber, making this salad incredibly satisfying.
- Spinach – Given that spinach can be prone to higher pesticide residues, I highly recommend opting for organic spinach whenever possible. Its mild flavor and tender leaves provide an excellent base for this salad, but you could also experiment with baby kale or mixed greens for a slightly different texture.
- Butternut Squash – This star ingredient adds sweetness and a creamy texture once roasted. When choosing, look for a squash that feels heavy for its size and has no soft spots. For ease, you can often find pre-cut butternut squash in the produce section.
- Pecans – Chopped pecans are my preference for easy distribution throughout the salad, but whole pecans can also be used for a more rustic look. Toasting them lightly before adding to the salad can significantly enhance their nutty flavor.
- Pomegranate Seeds – These vibrant jewels add a delightful tartness and satisfying crunch. You can buy them pre-seeded for convenience or deseed a whole pomegranate yourself for a fresh experience.
- Pure Maple Syrup – This is crucial for the dressing! Please ensure you use pure maple syrup, not imitation syrup. The difference in taste is incomparable, and pure maple syrup is a real food without corn syrup, artificial colors, or other unwanted additives. It provides a natural, complex sweetness.
- Extra-Virgin Olive Oil (EVOO) – For the best flavor and health benefits, always use a high-quality EVOO. Its rich, fruity notes are essential for a balanced vinaigrette.
- Apple Cider Vinegar (ACV) – I recommend using apple cider vinegar “with the mother”. This unfiltered variety contains beneficial bacteria and enzymes, offering additional health advantages compared to filtered versions. It provides the perfect tangy counterpoint in the dressing.
- Goat Cheese – The crumbled goat cheese adds a creamy, tangy, and slightly salty element that beautifully complements the other fall flavors. It softens slightly when mixed with the warm squash and dressing, creating pockets of rich flavor.
Exciting Salad Variations & Customizations
This fall quinoa salad is incredibly versatile! Feel free to adjust the ingredients based on your preferences or what you have on hand. Adding or swapping a few components can transform the salad and introduce new layers of flavor and texture. All the suggestions below make great additions or easy substitutions.
- Add Dried Cranberries – For an extra touch of sweetness and chewy texture, sprinkle in some dried cranberries (look for no sugar added options like Honestly Cranberry). They pair beautifully with the pomegranate seeds and roasted squash.
- Incorporate More Roasted Vegetables – Elevate the heartiness by adding some roasted Brussels sprouts or sweet potatoes alongside (or instead of) the butternut squash. This adds more depth and a delightful caramelization.
- Cheese Alternatives – If goat cheese isn’t your favorite, consider swapping it for crumbled feta cheese for a tangier profile, or omit the cheese entirely for a dairy-free and vegan option.
- Boost the Crunch with Seeds – For an extra layer of texture and nutrients, add some pumpkin seeds (pepitas). They bring a lovely toasted flavor.
- Nut Swaps – Instead of pecans, you could use chopped walnuts. They offer a slightly different earthy flavor that’s also wonderful in fall salads.
- Add Fresh Fruit – Chopped fresh apples (like Honeycrisp or Granny Smith) can provide a crisp, juicy, and sweet element that balances the savory flavors.
- Make it Grain-Free – For a grain-free version, simply skip the quinoa and increase the amount of spinach or add more roasted vegetables like cauliflower or broccoli florets.
How to Make This Delicious Fall Quinoa Salad Step-by-Step
Creating this flavorful fall quinoa salad is straightforward. Follow these simple steps for a perfect result every time.
Step 1: Roast the butternut squash. Begin by preheating your oven to 420°F (215°C). Line a baking sheet with parchment paper for easy cleanup. Arrange your cubed butternut squash on the prepared sheet, drizzle with extra-virgin olive oil, and season generously with salt and pepper. Roast in the preheated oven for about 15-20 minutes, or until the squash is tender and lightly browned, with a hint of caramelization on the edges. Remember to flip them halfway through for even cooking.
Step 2: Cook the quinoa. While the butternut squash is roasting, prepare the quinoa according to the package directions. Typically, this involves combining one part quinoa with two parts water (or broth) and simmering until the liquid is absorbed and the quinoa is fluffy. Once cooked, transfer the quinoa to a wide, shallow dish or a baking sheet and allow it to cool completely before incorporating it into the salad. Cold quinoa prevents the spinach from wilting and helps the salad maintain its fresh texture.
Step 3: Make the dressing. In a small bowl, or for convenience, a mason jar with a tight-fitting lid, combine all the dressing ingredients: extra-virgin olive oil, apple cider vinegar, pure maple syrup, ground mustard, and a pinch of salt. Whisk vigorously (or shake the jar) until all ingredients are well combined and emulsified. This maple vinaigrette adds a perfect balance of sweet, tangy, and savory notes to the salad.
Step 4: Combine salad ingredients. Once the roasted butternut squash and cooked quinoa have cooled, add them to a large serving bowl along with the fresh spinach, chopped pecans, vibrant pomegranate seeds, finely chopped red onion, and crumbled goat cheese. Arrange them artfully if you’re planning a beautiful presentation before mixing.
Step 5: Add the dressing. Generously pour the prepared maple vinaigrette over all the beautiful fall quinoa salad ingredients in the large serving bowl. Ensure an even distribution to coat every component.
Step 6: Toss and chill. Using large salad tongs or serving utensils, lightly toss all the ingredients together with the dressing until everything is thoroughly combined. I highly recommend chilling the salad in the refrigerator for at least 30 minutes to an hour before serving. This allows the flavors to meld beautifully and provides a refreshing coolness, enhancing the overall experience.
Expert Tips for the Best Fall Quinoa Salad
Achieving the perfect fall quinoa salad is easy with these simple tips:
- Perfect Butternut Squash Cubes: Aim for butternut squash pieces that are roughly ½ inch in size. Smaller cubes ensure that each bite of the salad offers a harmonious blend of all the ingredients, rather than just tasting like squash. They also roast more evenly and caramelize beautifully, adding more flavor.
- Handling Goat Cheese: To maintain distinct crumbles of goat cheese throughout your salad, sprinkle it over the assembled ingredients just before adding the dressing, then mix very gently. If you over-mix or add it too early, the goat cheese can get smushed and blend into the salad in an less appealing way.
- Chilled Quinoa is Key: For the best texture and to prevent the spinach from wilting, ensure your quinoa is cold when you assemble the salad. If possible, cook the quinoa the day before and store it in the refrigerator overnight. If you’re short on time, spread the freshly cooked quinoa on a baking sheet or a large plate and place it in the freezer for about 10-15 minutes to cool it down quickly.
- Don’t Skimp on Quality Ingredients: Since this salad uses a limited number of ingredients, the quality of each really shines through. Use good quality olive oil, pure maple syrup, and fresh produce for the most flavorful results.
- Adjust Dressing to Taste: Feel free to adjust the dressing’s sweetness or tanginess to your liking. A little extra maple syrup can sweeten it, while a splash more apple cider vinegar can heighten the tang.
Storing & Meal Prep Suggestions
This fall quinoa salad is a fantastic option for meal prepping, as it truly improves with a little time in the fridge. Here’s how to store it and maximize its deliciousness throughout the week:
Storing Leftovers: Any leftover fall quinoa salad should be transferred to an airtight container and stored in the refrigerator. It will remain fresh and delicious for 3-4 days. The flavors tend to deepen as it sits, making it even more enjoyable the next day.
Ideal for Meal Prep: Because this salad keeps so well and maintains its texture in the fridge, it’s absolutely perfect for making a large batch at the beginning of the week. There are no special instructions needed for meal prepping this salad; simply prepare the recipe as written, combine all ingredients (including the dressing), and store it in the fridge in individual portions or a large container for 3-4 days of healthy and convenient meals.
Quick Note: As the salad sits over a few days, it might absorb some of the dressing and appear a little dry. If this happens, feel free to whisk up a small amount of additional dressing, or simply drizzle with a little extra-virgin olive oil before serving to refresh it.
More Irresistible Fall Recipes to Try!
If you’re loving the flavors of autumn, don’t stop here! Explore these other delightful fall-inspired recipes that are perfect for the season:
- Pumpkin Breakfast Cookies
- Harvest Chicken Apple Sausage Sheet Pan Dinner
- Apple Cinnamon Baked Oatmeal
- Spaghetti Squash Spaghetti Bowls
If you make this amazing Fall Quinoa Salad recipe, please let me know what you think! Your feedback is invaluable, and I would so appreciate you leaving a star rating and/or comment below. And don’t forget to share a photo of your culinary creation on Instagram or Facebook and mention @CleanPlateMama! I love seeing your delicious results!
Eat Clean. Be Well!
-Sara
Fall Quinoa Salad
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Rate
Main Course, Salad, Side Dish
American
Gluten Free
30 minutes
30 minutes
8
side servings
Sara
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Equipment
-
1 Baking sheet
-
1 small sauce pan
-
1 large serving bowl
Ingredients
Ingredients for the Quinoa Salad
-
3-4 cups butternut squash, cubed (about a 2-pound butternut squash) -
2 tsp. extra-virgin olive oil -
a sprinkle of salt & pepper -
1 cup uncooked quinoa -
3 cups chopped spinach (roughly ½ 5oz. container) -
½ cup chopped pecans -
⅓ cup pomegranate seeds (or seeds from one whole pomegranate) -
⅓ cup finely chopped red onion -
4 oz crumbled goat cheese
Ingredients for the Dressing
-
¼ cup extra-virgin olive oil -
2 tbsp. apple cider vinegar -
2 tbsp. pure maple syrup -
¼ tsp. fine sea salt -
½ tsp. ground mustard
Instructions
-
Preheat oven to 420-degrees F (215°C) and line a baking sheet with parchment paper.
-
Add cubed butternut squash to the baking sheet and toss with 2 tsp. extra-virgin olive oil and a little bit of salt and pepper. Roast butternut squash in the pre-heated oven for roughly 20 minutes, flipping halfway through. Total time will vary depending on how big your squash cubes are; they are done when lightly browned and tender.
-
While the butternut squash is cooking, prepare the quinoa according to package directions. Removed from heat and allow to cool before adding to the salad. To quickly cool, spread cooked quinoa out on a baking sheet, or a large plate, and place in the freezer for about 10 minutes.
-
Add the roasted butternut squash, cooled quinoa, spinach, pecans, pomegranate seeds, red onion, and crumbled goat cheese to a large salad bowl.
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To a small bowl, add the dressing ingredients (olive oil, apple cider vinegar, maple syrup, ground mustard, salt) and whisk together until well combined (you could also add them to a mason jar and quickly shake). Then, pour the dressing over the salad.
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Lightly toss all ingredients together with the dressing to combine everything evenly. Salad can be served immediately, or for best flavor, chill it in the fridge for 30 minutes to an hour before serving. Enjoy!
Notes
- Smaller cubes of butternut squash are best – I like to cut mine in about ½” cubes for even roasting and better flavor distribution.
- The quinoa should be cold when you make the salad. If possible, make the quinoa the day before and store in the fridge, or quickly cooling in the freezer works great.
- This salad will stay fresh in an airtight container in the fridge for 3-4 days, making it perfect for meal prep.
Nutrition
Calories:
280
kcal
|
Carbohydrates:
26
g
|
Protein:
7
g
|
Fat:
17
g
|
Saturated Fat:
4
g
|
Polyunsaturated Fat:
3
g
|
Monounsaturated Fat:
10
g
|
Cholesterol:
7
mg
|
Sodium:
125
mg
|
Potassium:
438
mg
|
Fiber:
4
g
|
Sugar:
5
g
|
Vitamin A:
6789
IU
|
Vitamin C:
15
mg
|
Calcium:
78
mg
|
Iron:
2
mg
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