5 Fresh and Healthy Fall Salad Recipes for Every Occasion You’ll Crave All Season

By Brandon D / September 27, 2025

Fall salads deserve more than limp lettuce and sad vinaigrette. We’re talking bold colors, crunchy textures, and flavors that smack you (nicely) with brightness and cozy vibes. These five recipes are fresh, healthy, and wildly versatile—perfect for dinners, meal prep, potlucks, or that “I should probably eat a vegetable” moment. Let’s load up your bowl with crispy apples, roasted squash, toasty nuts, and big flavor.

1. Maple-Roasted Delicata & Kale Crunch With Cranberries

This is your fall power salad: hearty kale, sweet roasted delicata squash, tart cranberries, and a maple-mustard dressing that ties it all together. It’s sturdy enough for meal prep and gorgeous enough for a holiday table. The textures are unbeatable—chewy, crunchy, soft, and snappy.

Ingredients:

• 1 large delicata squash, seeded and sliced into 1/2-inch rings
• 1 tablespoon olive oil
• 1 tablespoon pure maple syrup
• 1/2 teaspoon kosher salt, plus more to taste
• 1/4 teaspoon black pepper
• 1 bunch lacinato (Tuscan) kale, stems removed and finely shredded
• 1 tablespoon lemon juice
• 1 small Honeycrisp apple, thinly sliced
• 1/3 cup dried cranberries (or dried cherries)
• 1/3 cup toasted pepitas (pumpkin seeds)
• 1/4 cup crumbled feta or goat cheese (optional)

Dressing:

• 2 tablespoons olive oil
• 1 tablespoon apple cider vinegar
• 1 tablespoon Dijon mustard
• 1 tablespoon pure maple syrup
• 1 teaspoon minced shallot
• Pinch of salt and pepper

Instructions:

1. Preheat oven to 425°F (220°C). Toss delicata rings with olive oil, maple syrup, salt, and pepper. Roast on a parchment-lined sheet for 18–22 minutes, flipping once, until caramelized and tender.
2. Massage the kale: Add kale to a large bowl with lemon juice and a pinch of salt. Gently rub for 30–60 seconds until darker and softened.
3. Whisk dressing ingredients in a small bowl until emulsified.
4. Assemble: Add apple slices, cranberries, pepitas, and roasted squash to the kale. Drizzle with dressing and toss to coat.
5. Finish with crumbled feta or goat cheese, if using. Taste and adjust salt and acid.

Pro tip: Leave the delicate skin on the delicata—it’s edible and adds extra fiber. For a heartier plate, add roasted chicken or farro. No pepitas? Swap in toasted almonds or walnuts.

2. Shaved Brussels Sprouts Caesar With Crunchy Hazelnut Crumbs

Classic Caesar, but make it fall. Raw, thinly shaved Brussels sprouts give you crisp bite without bitterness, and a punchy yogurt-Parmesan Caesar dressing keeps things light. The hazelnut “crumbs” bring that irresistible crunch you’ll want on everything.

Ingredients:

• 1 lb Brussels sprouts, trimmed and thinly sliced (use a mandoline or sharp knife)
• 1 small head romaine, chopped (optional for extra crunch)
• 1/3 cup freshly grated Parmesan, plus more for shaving
• 1/2 lemon, for finishing

Hazelnut Crumbs:

• 1/2 cup hazelnuts, roughly chopped
• 1 tablespoon olive oil
• 1 small garlic clove, minced
• Pinch of salt and chili flakes

Lighter Caesar Dressing:

• 1/2 cup plain Greek yogurt (2% or whole)
• 2 tablespoons olive oil
• 1 tablespoon fresh lemon juice
• 1 tablespoon Dijon mustard
• 2 teaspoons Worcestershire sauce
• 1 small garlic clove, finely grated
• 2 tablespoons finely grated Parmesan
• Salt and black pepper to taste

Instructions:

1. Make the crumbs: Warm olive oil in a skillet over medium heat. Add hazelnuts, garlic, salt, and chili flakes; toast 3–4 minutes, stirring, until fragrant and golden. Cool.
2. Mix dressing: Whisk yogurt, olive oil, lemon juice, Dijon, Worcestershire, garlic, and Parmesan. Season with salt and lots of black pepper.
3. Combine: Toss shaved Brussels (and romaine, if using) with dressing until well coated. Fold in grated Parmesan.
4. Finish: Squeeze the remaining lemon over the salad, shower with hazelnut crumbs, and add extra shaved Parmesan.

Make-ahead magic: Shave sprouts up to 2 days ahead and store in an airtight container. Swap hazelnuts for almonds or sunflower seeds if you prefer. Grilled shrimp on top? Fantastic.

3. Wild Rice, Apple & Herb Salad With Cider-Shallot Vinaigrette

Meet the ultimate potluck hero. Nutty wild rice, crisp apples, juicy grapes, and a flurry of herbs stay fresh for hours. It’s naturally gluten-free, keeps well in the fridge, and tastes even better the next day. Seriously, it’s the salad people ask you to bring again.

Ingredients:

• 1 cup uncooked wild rice (or wild rice blend), rinsed
• 3 cups water or low-sodium broth
• 1 large Honeycrisp or Pink Lady apple, diced
• 1 cup red grapes, halved
• 1/2 cup celery, thinly sliced
• 1/4 cup red onion, finely chopped
• 1/3 cup toasted pecans, chopped
• 1/4 cup dried cranberries
• 1/4 cup chopped parsley
• 2 tablespoons chopped fresh dill (or 1 tablespoon tarragon)
• 1/4 cup crumbled feta (optional)

Cider-Shallot Vinaigrette:

• 3 tablespoons olive oil
• 2 tablespoons apple cider vinegar
• 1 tablespoon maple syrup
• 1 tablespoon minced shallot
• 1 teaspoon Dijon mustard
• 1/2 teaspoon kosher salt, plus more to taste
• Freshly ground black pepper

Instructions:

1. Cook wild rice: Combine rice and water/broth in a saucepan. Bring to a boil, reduce to a simmer, cover, and cook 40–50 minutes until tender and some grains split. Drain excess liquid and cool.
2. Whisk dressing ingredients until smooth.
3. In a large bowl, combine cooled rice, apple, grapes, celery, red onion, pecans, cranberries, parsley, and dill.
4. Pour dressing over and toss thoroughly. Add feta if using. Taste and adjust salt, vinegar, or maple.

Serving ideas: Great with roast chicken or salmon, or serve on a bed of arugula. For a vegan twist, skip feta and add roasted butternut squash cubes. Meal prep win: it holds up for 3–4 days in the fridge.

4. Roasted Beet, Citrus & Avocado Salad With Pistachio Gremolata

Color lovers, this one’s for you. Earthy roasted beets meet bright citrus and creamy avocado, all lifted by a zesty pistachio gremolata. It’s fancy without fuss and perfect for date night or a dinner party side.

Ingredients:

• 4 medium beets (mix of red and golden if possible)
• 1 tablespoon olive oil
• Pinch of salt
• 2 oranges (navel or cara cara), segmented
• 1 grapefruit, segmented (optional but gorgeous)
• 1 large avocado, sliced
• 3 cups baby arugula or spring mix
• 2 ounces goat cheese, crumbled (optional)

Pistachio Gremolata & Dressing:

• 1/3 cup shelled pistachios, finely chopped
• 1/4 cup parsley, finely chopped
• 1 teaspoon orange zest
• 1 small garlic clove, very finely minced
• 3 tablespoons olive oil
• 1 tablespoon white wine vinegar (or champagne vinegar)
• 1 teaspoon honey
• Salt and pepper to taste

Instructions:

1. Roast beets: Preheat oven to 400°F (205°C). Wrap whole beets in foil with a drizzle of olive oil and a pinch of salt. Roast 45–60 minutes until fork-tender. Cool, then rub off skins and slice.
2. Make gremolata-dressing: Stir pistachios, parsley, orange zest, garlic, olive oil, vinegar, honey, salt, and pepper until combined.
3. Assemble: On a platter, layer arugula, sliced beets, citrus segments, and avocado.
4. Drizzle generously with pistachio gremolata. Add goat cheese if using. Finish with extra pepper.

Smart swaps: Use pre-cooked vacuum-packed beets to save time. No grapefruit? Double the oranges or add blood oranges when in season. The gremolata doubles as a stellar chicken or fish topper.

5. Warm Farro, Roasted Mushroom & Pear Salad With Thyme Vinaigrette

Comforting but still fresh, this warm salad is a weeknight darling. Meaty mushrooms, juicy pears, and chewy farro tossed with a thyme-kissed vinaigrette—simple, satisfying, and deeply fall. Serve it warm and watch it disappear.

Ingredients:

• 1 cup pearled farro, rinsed
• 3 cups water or vegetable broth
• 12 oz mixed mushrooms (cremini, shiitake, oyster), torn or sliced
• 1 tablespoon olive oil
• 1 teaspoon balsamic vinegar
• 1/2 teaspoon kosher salt, plus more to taste
• 1 ripe but firm pear (Bosc or Anjou), sliced
• 2 cups baby spinach
• 1/3 cup toasted walnuts, chopped
• 1/4 cup shaved Parmesan (optional)

Thyme Vinaigrette:

• 3 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• 1 teaspoon Dijon mustard
• 1 teaspoon honey
• 1 teaspoon fresh thyme leaves (or 1/4 teaspoon dried)
• Salt and pepper to taste

Instructions:

1. Cook farro: Bring water/broth to a boil. Add farro and a pinch of salt; simmer 15–20 minutes until tender but chewy. Drain well.
2. Roast mushrooms: Preheat oven to 425°F (220°C). Toss mushrooms with olive oil, balsamic, and salt. Spread on a sheet pan and roast 12–15 minutes until browned and crisp at edges.
3. Make dressing: Whisk olive oil, balsamic, Dijon, honey, thyme, salt, and pepper.
4. Combine warm farro, roasted mushrooms, and spinach in a large bowl; toss with dressing until spinach wilts slightly.
5. Fold in pear slices and walnuts. Top with shaved Parmesan if using. Taste and adjust seasoning.

Serve it up: Great as a main with a soft-boiled egg on top (trust me). Swap farro for barley or brown rice for a gluten-free option. A splash more balsamic right before serving wakes everything up.

How To Keep Fall Salads Bright And Balanced

• Layer textures: Mix something crunchy (nuts, seeds), something juicy (apples, citrus), and something creamy (avocado, cheese).
• Use bold acids: Apple cider vinegar, citrus, or a squeeze of lemon keeps cozy flavors lively.
• Toast your nuts and seeds: It’s a tiny step that adds big flavor.
• Salt greens lightly: A pinch and a squeeze of lemon massaged into kale or cabbage changes everything.

Ready to fall in love with your produce drawer again? These five salads bring color, crunch, and real satisfaction to the season. Pick one for dinner tonight, stash leftovers for lunch tomorrow, and let your table look as good as it tastes. Your cozy sweater weather just found its perfect match.