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• This Butternut Squash Salad Recipe Is My Favorite Fall Salad
• Ingredients & Substitutions
• How To Make Butternut Squash Salad
• My Recipe Tips
• Butternut Squash Salad (Easy) Recipe card
• Serving Ideas
• More Salad Recipes For Fall
• Recipe Reviews

This Butternut Squash Salad Recipe Is My Favorite Fall Salad

This butternut squash salad is my favorite fall salad! I’ve been making it on repeat every autumn for the past few years. I originally just added butternut squash to my most popular kale salad , but later it evolved to a different dressing and adding cheese. This is how I make it most often now. Here’s why I’ve fallen in love with it and think you will as well:

• All the fall flavor – Tender butternut squash! Sweet, chewy cranberries! Creamy, tangy goat cheese! Nutty hemp hearts! There’s so much flavor and texture variety here that screams fall, all wrapped up in a simple, flavorful balsamic vinaigrette.
• Easy to make – The hardest part is peeling and slicing the squash, but I’ve got a shortcut for this in my tips below. It’s nice not to have half a dozen types of produce to chop!
• Works for so many occasions – My butternut squash salad is beautiful enough for your spread of Thanksgiving and Christmas recipes , but simple enough for a weeknight dinner.

Whether you need a gorgeous addition to your holiday meal or a fun, colorful everyday side dish, this butternut squash salad fits the bill. Make it with me!

“It was really, really good. Makes a large salad and there are just the two of us, so we had leftovers for another day. The squash cooked to a nice firm consistency. Very good.” –Dorothy

⭐⭐⭐⭐⭐

Ingredients & Substitutions

Here I explain the best ingredients for my butternut squash salad recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Butternut Squash – I used an entire medium-sized squash (about 3 pounds before peeling) for this recipe, because it was more convenient than finding another use for the other half. You can also use any other winter squash (such as acorn squash , delicata squash , or kabocha squash ), or even sweet potato would also taste great here!
• Curly Kale – My favorite greens for butternut squah salad, because the curls hold the small add-ins and dressing so well. You can substitute other kale varieties, or even baby spinach or arugula .
• Add-Ins – Taking inspiration from my other kale salad , I used a combination of dried cranberries , hemp hearts , and goat cheese . Sometimes I dress it up with other fall fruit, like apples, pears, pomegranate seeds, or raisins, or use blue cheese for a sharper bite. If you don’t have hemp seeds, you can use nuts (like almonds or pecans or other seeds (like sunflower seeds or pepitas) for crunch. See my other fall salad for inspiration!
• Balsamic Vinegar – Adds a tangy flavor to the dressing, but more importantly, the acid tenderizes the kale. You can use lemon juice or other types of vinegar instead, but don’t skip it! I usually add a splash of my natural zero sugar maple syrup if I use something other than balsamic, for a little sweetness, or Dijon mustard when I want it leaning savory.
• Olive Oil , Sea Salt , and Black Pepper – I use these for roasting the squash, plus more in the dressing. I also add garlic powder to the dressing, but feel free to add it to the squash, too!

How To Make Butternut Squash Salad

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Season the squash. Peel and dice it into 1-inch cubes first. (I can show you how to do that in my roasted butternut squash recipe !) Place squash cubes in a bowl and toss with oil and seasonings.
2. Roast until tender. Transfer to a sheet pan and roast until fork tender and caramelized. (You can also air fry the butternut squash instead if you like.)

1. Make the dressing . Whisk together the oil, vinegar, garlic powder, salt and pepper. I whisk it in a glass measuring cup for easier pouring over the butternut squash salad!
2. Combine the salad ingredients. Place the chopped kale, roasted butternut squash, goat cheese, cranberries, and hemp hearts in a large salad bowl. Pour the dressing on top and toss to coat. Enjoy!

My Recipe Tips

• For a shortcut, pick up precut squash. I usually find it every fall at my local warehouse club. Just keep in mind that sometimes they sell it in smaller pieces, so the roasting time might be faster… which isn’t a bad thing.
• Don’t crowd the pan when roasting the squash. Ideally, cut all the cubes the same size and spread them in a single layer, which each piece touching the pan. This ensures they cook evenly and get a little caramelized. See my picture above for a visual of the pan!
• If you have extra time, massage the kale with the dressing. I skipped this step when I originally made this recipe and still think it’s good as-is, but now I do it often. Simple pour the dressing over the kale alone first, and squeeze repeatedly for a few minutes, until tender. (I usually have time to do this while the squash roasts!) Then, you can add the remaining ingredients.
• You can also plate the butternut squash salad first, and drizzle the dressing over each plate. I go with this option when I think we might not finish it all, so only the individual servings get dressing and it’s easier to store for later.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

Roasted Butternut Squash:

• 1 3-pound Butternut squash (peeled and cut into 1-inch cubes, ~4 cups) ▢
• 2 tbsp Olive oil ▢
• 1/2 tsp Sea salt ▢
• 1/4 tsp Black pepper ▢

Dressing:

• 1/4 cup Olive oil ▢

• 2 tbsp Balsamic vinegar ▢

• 1/2 tsp Garlic powder ▢

• 1/4 tsp Sea salt (to taste) ▢

• 1/8 tsp Black pepper (to taste) ▢

• 5 cups Curly kale (thick stems removed, chopped; ~5 oz with stems, ~3 oz after removing stems) ▢

• 3/4 cup Goat cheese (crumbled) ▢

• 1/2 cup Dried cranberries (I make sugar-free dried cranberries , but any kind works) ▢

• 1/4 cup Hemp hearts ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Preheat the oven to 400 degrees F (204 degrees C).
2. In a large bowl, toss the butternut squash cubes with olive oil, salt, and pepper.
3. Arrange the squash on a large baking sheet in a single layer, with space between most of the pieces.
4. Roast the squash in the oven for 30-35 minutes , flipping the pieces halfway through, until soft and caramelized on the edges. (If you want it more browned, you can place under the broiler for a couple of minutes to brown.)
5. Meanwhile, in a small bowl, whisk together the dressing ingredients.
6. In a large bowl, combine the chopped kale, roasted butternut squash, goat cheese, cranberries, and hemp hearts.
7. Add the dressing to the salad and toss to coat.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 1/2 cups

• Tips: Check out my recipe tips above to help you cook your squash perfectly and a few different ways to assemble this butternut squash salad.
• Storage & meal prep: Unlike most salads, this one stores very well for up to 3-4 days in the fridge! If making it in advance, I recommend storing the squash separately, so that you can reheat it later, but the kale and other ingredients will store just fine right with the dressing.
• Reheat: You can enjoy leftovers cold, but I prefer for the squash warm. I’ve been known to pick it out to warm it up in the oven or microwave, ha. You can also toss leftover squash in my butternut squash soup .
• Freeze: You can freeze leftover butternut squash for up to 6 months, but I don’t recommend freezing the salad itself.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Butternut Squash Salad

Serving Ideas

I recommend other fall dishes to pair with this roasted butternut squash salad. I’ve served it in 3 main ways:

• Weeknight dinner – My favorite easy pairings are balsamic chicken or air fryer salmon . I’ve got lots of other 30-minute meals here !
• Lunch ideas – For a lunch meal, I usually toss a protein right into the salad. Try it with my Instant Pot shredded chicken , sliced baked chicken breasts , sauteed shrimp , or flank steak . Some crispy bacon makes a nice addition too, just not as a protein on its own!
• Holiday meals – I make this butternut squash salad with a whole roasted turkey for Thanksgiving, or my air fryer turkey breast or turkey wings for a smaller crowd. For other holidays, try my juicy pork sirloin roast or beef tenderloin .

More Salad Recipes For Fall

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

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The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Butternut Squash Salad (Easy)

My easy butternut squash salad is a flavorful fall combo of kale, roasted squash, cranberries, and goat cheese in a quick vinaigrette.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/butternut-squash-salad/

Ingredients

Roasted Butternut Squash:

• 1 3-pound Butternut squash (peeled and cut into 1-inch cubes, ~4 cups)
• 2 tbsp Olive oil
• 1/2 tsp Sea salt
• 1/4 tsp Black pepper

Dressing:

• 1/4 cup Olive oil

• 2 tbsp Balsamic vinegar

• 1/2 tsp Garlic powder

• 1/4 tsp Sea salt (to taste)

• 1/8 tsp Black pepper (to taste)

• 5 cups Curly kale (thick stems removed, chopped; ~5 oz with stems, ~3 oz after removing stems)

• 3/4 cup Goat cheese (crumbled)

• 1/2 cup Dried cranberries (I make sugar-free dried cranberries , but any kind works)

• 1/4 cup Hemp hearts

Instructions

1. Preheat the oven to 400 degrees F (204 degrees C).
2. In a large bowl, toss the butternut squash cubes with olive oil, salt, and pepper.
3. Arrange the squash on a large baking sheet in a single layer, with space between most of the pieces.
4. Roast the squash in the oven for 30-35 minutes , flipping the pieces halfway through, until soft and caramelized on the edges. (If you want it more browned, you can place under the broiler for a couple of minutes to brown.)
5. Meanwhile, in a small bowl, whisk together the dressing ingredients.
6. In a large bowl, combine the chopped kale, roasted butternut squash, goat cheese, cranberries, and hemp hearts.
7. Add the dressing to the salad and toss to coat.

Maya’s Recipe Notes

Serving size: 1 1/2 cups

• Tips: Check out my recipe tips above to help you cook your squash perfectly and a few different ways to assemble this butternut squash salad.
• Storage & meal prep: Unlike most salads, this one stores very well for up to 3-4 days in the fridge! If making it in advance, I recommend storing the squash separately, so that you can reheat it later, but the kale and other ingredients will store just fine right with the dressing.
• Reheat: You can enjoy leftovers cold, but I prefer for the squash warm. I’ve been known to pick it out to warm it up in the oven or microwave, ha. You can also toss leftover squash in my butternut squash soup .
• Freeze: You can freeze leftover butternut squash for up to 6 months, but I don’t recommend freezing the salad itself.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)