Cozy up to these fall salad recipes loaded with the stars of the season, like roasted butternut squash, juicy pears, crunchy apples, tart cranberries and hearty grains.
1/29
Sweet Potato Salad
From the Recipe Creator:
Tender sweet potatoes are tossed with crunchy nuts and chewy dried cherries for a burst of flavors and textures. —Fran Fehling, Staten Island, New York
Nutrition Facts:
1/2 cup: 211 calories, 10g fat (1g saturated fat), 2mg cholesterol, 189mg sodium, 28g carbohydrate (12g sugars, 4g fiber), 3g protein. Diabetic Exchanges: 2 starch, 1 fat.
2/29
Fall Harvest Salad
From the Recipe Creator:
This sweet and savory Halloween salad combines the best of fall produce. With pumpkin, spinach and cranberries, it looks just as good as it tastes, with a maple and pumpkin dressing tying it all together. —Joan Hallford, North Richland Hills, Texas
Nutrition Facts:
1-1/2 cups.: 356 calories, 26g fat (3g saturated fat), 0 cholesterol, 185mg sodium, 33g carbohydrate (17g sugars, 7g fiber), 5g protein.
3/29
Bacon Pear Salad with Parmesan Dressing
From the Recipe Creator:
This simple salad is an elegant side dish for any menu. With a blend of fresh pears and warm, comforting flavors, it’s perfect for special meals. —Rachel Lewis, Danville, Virginia
Nutrition Facts:
1 cup: 206 calories, 15g fat (5g saturated fat), 27mg cholesterol, 335mg sodium, 11g carbohydrate (6g sugars, 2g fiber), 7g protein.
4/29
Butternut Squash Panzanella Salad
From the Recipe Creator:
This colorful salad is easy to make, and it's even easier if you use precut chunks of butternut squash. You can use pecans in place of the almonds or watercress instead of the arugula or spinach. —Nancy Buchanan, Costa Mesa, California
Nutrition Facts:
3/4 cup: 361 calories, 26g fat (4g saturated fat), 7mg cholesterol, 435mg sodium, 29g carbohydrate (5g sugars, 4g fiber), 7g protein.
5/29
Prosciutto, Pear & Burrata Salad
From the Recipe Creator:
The idea for this salad came to me when we ordered a restaurant appetizer that was prosciutto, burrata, a little arugula and olive oil. I was inspired to make it into a salad with just a few more ingredients. You can try the salad with melon or peaches instead of pears. —Emily Miles, Sherman Oaks, California
Nutrition Facts:
1 serving: 297 calories, 22g fat (8g saturated fat), 39mg cholesterol, 444mg sodium, 15g carbohydrate (10g sugars, 3g fiber), 12g protein.
6/29
Parsnip, Pear and Pecan Salad
From the Recipe Creator:
I didn't try parsnips until I was well into my 40s, but now I can't get enough of them. This salad is so delicious, I defy your kids to turn their noses up at it. —Jodi Taffel, Altadena, California
Nutrition Facts:
1 cup: 254 calories, 20g fat (4g saturated fat), 8mg cholesterol, 461mg sodium, 14g carbohydrate (6g sugars, 4g fiber), 7g protein.
7/29
Shredded Kale and Brussels Sprouts Salad
From the Recipe Creator:
This salad is a simple and delicious way to eat your superfoods! It gets even better after it sits for a while in the fridge, so I make it ahead. I use my homemade honey mustard dressing, but any type works just fine. —Alexandra Weisser, New York, New York
Nutrition Facts:
1 cup: 207 calories, 14g fat (2g saturated fat), 8mg cholesterol, 235mg sodium, 16g carbohydrate (5g sugars, 4g fiber), 7g protein. Diabetic Exchanges: 3 fat, 2 vegetable, 1/2 starch.
8/29
Roasted Butternut Squash Salad with Caramelized Pumpkin Seeds
From the Recipe Creator:
We had leftover roasted butternut squash one night, so I threw it on a salad and topped it with cheese. My family loved it! Now we also add caramelized pumpkin seeds (my brother's idea) and a homemade dressing. —Nicole Sadowsky, Rancho Santa Fe, California
Nutrition Facts:
1-1/3 cups: 218 calories, 12g fat (3g saturated fat), 6mg cholesterol, 486mg sodium, 26g carbohydrate (7g sugars, 5g fiber), 5g protein. Diabetic Exchanges: 2 fat, 1 starch, 1 vegetable.
9/29
Spinach, Apple & Pecan Salad
From the Recipe Creator:
One day, company was on the way, and I forgot to buy salad fixings. Scavenging the fridge for ingredients, I pulled these together and invented a salad superstar. —Kelly Walsh, Aviston, Illinois
Nutrition Facts:
1 cup: 109 calories, 8g fat (1g saturated fat), 4mg cholesterol, 116mg sodium, 9g carbohydrate (6g sugars, 1g fiber), 2g protein. Diabetic Exchanges: 1-1/2 fat, 1 vegetable.
10/29
Roasted Apple Salad with Spicy Maple-Cider Vinaigrette
From the Recipe Creator:
We bought loads of apples and needed to use them. To help the flavors come alive, I roasted the apples and tossed them with a sweet dressing. —Janice Elder, Charlotte, North Carolina
Nutrition Facts:
1 cup: 191 calories, 13g fat (3g saturated fat), 9mg cholesterol, 240mg sodium, 17g carbohydrate (12g sugars, 3g fiber), 3g protein. Diabetic Exchanges: 2 fat, 1 vegetable, 1/2 fruit.
11/29
Antipasto Salad Platter
From the Recipe Creator:
I used to work in a pizza shop where this salad was the most popular item on the menu. The dish is perfect for nights when it’s just too hot to cook. —Webbie Carvajal, Alpine, Texas
Nutrition Facts:
1 serving: 342 calories, 29g fat (7g saturated fat), 41mg cholesterol, 1830mg sodium, 9g carbohydrate (3g sugars, 2g fiber), 13g protein.
12/29
Cabbage and Rutabaga Slaw
From the Recipe Creator:
This is a favorite crunchy slaw that's a perfect way to use cool-weather veggies. We love it as a side with any spicy main dish. —Ann Sheehy, Lawrence, Massachusetts
Nutrition Facts:
1 cup: 126 calories, 6g fat (1g saturated fat), 0 cholesterol, 144mg sodium, 19g carbohydrate (11g sugars, 3g fiber), 2g protein. Diabetic exchanges: 1 vegetable, 1 fat, 1/2 starch.
13/29
Roasted Butternut Squash Panzanella
From the Recipe Creator:
Squash was a hard sell with my family until I paired it with pumpkin seeds, cranberries and horseradish. Now they love it! —Devon Delaney, Westport, Connecticut
Nutrition Facts:
1 cup: 407 calories, 20g fat (3g saturated fat), 0 cholesterol, 387mg sodium, 54g carbohydrate (19g sugars, 8g fiber), 9g protein.
14/29
Apple Pomegranate Salad
From the Recipe Creator:
My grandparents grew pomegranates, pecans and walnuts and would send us some each year. Some of my best memories are the days I used to spend with my grandmother learning how to cook with her. Whenever I make this, it's like having lunch with my grandmother again. —Wendy Ball, Battle Creek, Michigan
Nutrition Facts:
1 cup: 165 calories, 13g fat (2g saturated fat), 4mg cholesterol, 163mg sodium, 10g carbohydrate (8g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 2-1/2 fat, 1 vegetable.
15/29
Company Green Salad
From the Recipe Creator:
I partially put this salad together and take the remaining ingredients (candied nuts, seeds, rice noodles and dressing) to mix in at the potluck. Works perfectly every time. —Joan Hallford, North Richland Hills, Texas
Nutrition Facts:
1 cup: 162 calories, 11g fat (1g saturated fat), 2mg cholesterol, 121mg sodium, 14g carbohydrate (5g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 2 fat, 1 starch.
16/29
Carrot Ribbon Salad
From the Recipe Creator:
This is our take on the viral carrot ribbon salad—with a citrus twist! My son Bo and I came up with this version. It's great as a side, or make it a main dish by adding grilled chicken or fish. —Erin Wright, Wallace, Kansas
Nutrition Facts:
1 serving: 165 calories, 6g fat (0 saturated fat), 0 cholesterol, 325mg sodium, 28g carbohydrate (22g sugars, 4g fiber), 3g protein.
17/29
Roasted Beet Salad
From the Recipe Creator:
Beets, oranges and spinach sprinkled with goat cheese make a scrumptious new blend for a mixed green salad. The combination may seem unlikely, but I guarantee it will become a favorite. —Nancy Heishman, Las Vegas, Nevada
Nutrition Facts:
1 cup: 125 calories, 9g fat (2g saturated fat), 12mg cholesterol, 195mg sodium, 10g carbohydrate (6g sugars, 2g fiber), 4g protein. Diabetic Exchanges: 2 vegetable, 2 fat.
18/29
Warm Cabbage, Fennel and Pear Salad
From the Recipe Creator:
This crunchy salad makes an elegant first course or side, but it's hearty enough to be an entree when paired with a crusty artisan bread. We love it served warm. —Grace Voltolina, Westport, Connecticut
Nutrition Facts:
1 cup: 391 calories, 26g fat (7g saturated fat), 19mg cholesterol, 810mg sodium, 28g carbohydrate (14g sugars, 8g fiber), 9g protein.
19/29
Potato Salad with Kalamata-Hazelnut Vinaigrette
From the Recipe Creator:
Potato salad tossed with vinaigrette has a lighter taste than traditional mayo versions. I add velvety avocado and hazelnuts for cool texture and crunch. —Laurie Bock, Lynden, Washington
Nutrition Facts:
3/4 cup: 235 calories, 14g fat (2g saturated fat), 0 cholesterol, 329mg sodium, 27g carbohydrate (5g sugars, 4g fiber), 3g protein.
20/29
Mixed Greens with Orange-Ginger Vinaigrette
From the Recipe Creator:
Zingy vinaigrette combines orange juice, ginger and a flick of cayenne. Just whisk, toss with greens and top the salad your way. —Joy Zacharia, Clearwater, Florida
Nutrition Facts:
1-1/2 cups: 119 calories, 7g fat (1g saturated fat), 0 cholesterol, 202mg sodium, 15g carbohydrate (9g sugars, 3g fiber), 2g protein. Diabetic Exchanges: 1-1/2 fat, 1 vegetable, 1/2 starch.
21/29
Wild Rice, Quinoa & Cranberry Salad
From the Recipe Creator:
This fragrant salad is a vitamin and protein powerhouse. Toss in leftover cooked turkey to make it a meal the next day. —Jerilyn Korver, Bellflower, California
Nutrition Facts:
3/4 cup: 317 calories, 9g fat (1g saturated fat), 0 cholesterol, 595mg sodium, 51g carbohydrate (15g sugars, 6g fiber), 11g protein.
22/29
Northwoods Wild Rice Salad
From the Recipe Creator:
This is my Minnesota version of a vintage German slaw that’s popular at church suppers. The wild rice has a nutty flavor that pairs perfectly with tangy sauerkraut. —Jeanne Holt, St. Paul, Minnesota
Nutrition Facts:
3/4 cup: 290 calories, 17g fat (1g saturated fat), 0 cholesterol, 747mg sodium, 33g carbohydrate (18g sugars, 5g fiber), 5g protein.
23/29
Harvest Salad with Lime-Curry Dressing
From the Recipe Creator:
A friend gave me this salad recipe to help me impress my new husband who loves citrus. We serve the dressing over greens we harvest from our garden—the lime and curry make a fantastic pairing. —Rachel Muilenburg, Prineville, Oregon
Nutrition Facts:
1-1/3 cups: 162 calories, 11g fat (2g saturated fat), 2mg cholesterol, 66mg sodium, 17g carbohydrate (12g sugars, 3g fiber), 2g protein.
24/29
Rice Salad
From the Recipe Creator:
My family and friends all love this salad, which they refer to as the Greek salad. The recipe makes enough to feed a crowd, so it’s a perfect take-along dish for a big party. No matter what you’re looking for—something with the Greek flavors you love or just a healthy, simple salad—this will not disappoint! If you’d like, substitute orzo for the rice. —Sarah Hawkins, Wanatah, Indiana
Nutrition Facts:
3/4 cup: 55 calories, 3g fat (2g saturated fat), 10mg cholesterol, 291mg sodium, 3g carbohydrate (1g sugars, 1g fiber), 4g protein.
25/29
Roasted Butternut Tossed Salad
From the Recipe Creator:
This salad makes an easy and special side dish for Thanksgiving dinner, and it's packed with nutritious veggies, almonds, berries and squash. —Katie Wollgast, Florissant, Missouri
Nutrition Facts:
1 serving: 165 calories, 4g fat (1g saturated fat), 5mg cholesterol, 453mg sodium, 28g carbohydrate (13g sugars, 4g fiber), 7g protein. Diabetic Exchanges: 2 starch, 1/2 fat.
26/29
Sweet Potato & Chickpea Salad
From the Recipe Creator:
Take this colorful dish to the buffet at a family gathering, or enjoy it as a great meal all by itself. —Brenda Gleason, Hartland, Wisconsin
Nutrition Facts:
1/2 cup sweet potato mixture with 1/2 cup greens and 1-1/2 teaspoons cheese: 134 calories, 6g fat (1g saturated fat), 2mg cholesterol, 466mg sodium, 18g carbohydrate (6g sugars, 4g fiber), 4g protein. Diabetic Exchanges: 1 starch, 1 fat.
27/29
Pear Harvest Salad
From the Recipe Creator:
We came up with this delicious salad trying to use up leftover turkey after Thanksgiving. We think you'll love it, too! —Nancy Prewitt, Beaverton, Oregon
Nutrition Facts:
1 serving: 438 calories, 23g fat (4g saturated fat), 89mg cholesterol, 549mg sodium, 26g carbohydrate (18g sugars, 5g fiber), 34g protein.
28/29
Great Grain Salad
From the Recipe Creator:
I can't think of a better dish to round out a meal. My grain salad features all my favorite nuts, seeds and fruits. Try adding grilled chicken to make it a meal on its own. —Rachel Dueker, Gervais, Oregon
Nutrition Facts:
3/4 cup: 368 calories, 22g fat (3g saturated fat), 0 cholesterol, 281mg sodium, 39g carbohydrate (11g sugars, 4g fiber), 8g protein.
29/29
Sweet Potato Panzanella
From the Recipe Creator:
This is my favorite lunch dish during the fall season. Every bite is filled with flavor and texture, but it isn't too high in calories. —Mary M. Leverette, Columbia, South Carolina
Nutrition Facts:
3/4 cup: 142 calories, 7g fat (1g saturated fat), 0 cholesterol, 150mg sodium, 17g carbohydrate (3g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1-1/2 fat, 1 starch.
Fall Salad Recipes FAQ
What seasonal flavors are best for a fall salad?
Fresh fall produce lends the best flavor to your fall salads. Some of my favorites include roasted butternut squash and sweet potato, Swiss chard and shredded Brussels sprouts. For some sweetness, include thinly sliced apples, fresh figs, dried cranberries or pomegranate seeds. You can also bring seasonal flavors to the dressing. Try a toasted pecan vinaigrette, maple balsamic dressing or apple cider vinaigrette, which all use fall ingredients to create complex and flavorful dressings.
Are there make-ahead fall salads?
There are many make-ahead salads for fall, such as non-leafy grape salads, broccoli cranberry salad and slaws, which can be mixed up to three days ahead of time. The dressings, creamy or vinegar-based, will settle into the produce and help the flavors meld. There are also endless fluff salads that can be made ahead and serve double duty as both a salad and a dessert.
To prepare a leafy green salad ahead of time, wash and prep your greens, then dry them and store them in an airtight container with a paper towel or two to wick moisture. Slice veggies and shred or crumble cheese, then store them in separate containers. Measure out dry ingredients, like roasted nuts, croutons or dried fruit, and store them in a zip-top bag in your cabinet. Finally, mix your favorite dressing and store it in a container or jar in the fridge. Then, when you’re ready to serve, just toss or layer everything together.
What is the best fall salad to serve at Thanksgiving?
The best fall salads for Thanksgiving are easy to throw together and keep the flavors simple, so they don’t take long to prepare or compete with the rest of the meal. My go-to is an apple pomegranate salad, which balances sweet apples and pomegranate seeds with a tart white wine vinegar dressing. Other great options include our holiday salad, that good salad or mixed greens with lemon champagne vinaigrette.
