FREE 5-Ingredient Recipe EBook

• Why You Need My Fall Salad Recipe
• Ingredients & Substitutions
• How To Make My Fall Salad
• My Recipe Tips
• Storage & Meal Prep
• Serving Ideas
• More Fall Salad Recipes
• Fall Salad Recipe card
• Gratitude Moment
• Recipe Reviews

When I think of fall, I picture fresh, simple ingredients that bring out the cozy vibes of the season. Say hello to my new favorite fall salad . It’s got a mix of winter squash, crisp fruit, crunchy nuts, and creamy goat cheese, all tossed with a sweet and tangy maple tahini dressing. I think it’s one of the best ways to enjoy autumn produce. Make this fall salad recipe with me for an easy, flavorful side dish this season!

Why You Need My Fall Salad Recipe

• The best of fall flavors – You’ll love the sweet roasted butternut squash paired with tangy goat cheese, crisp apples and pears, crunchy pecans, and my favorite part, the sweet maple tahini dressing. It’s the ultimate balance of flavors and textures for this time of year.
• Easy to make – The steps are easy and the ingredients are simple. You can also meal prep many of the components, for a healthy lunch or make-ahead side dish.
• Grain free – Many fall salad recipes include grains, but I don’t think this one needs them at all. It’s already so flavorful, and lighter than most.
• Great for gatherings – Whether I’m making it for a cozy weeknight dinner or a big Thanksgiving feast , this autumn salad is always a hit with everyone!

Ingredients & Substitutions

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

Roasted Squash:

• Butternut Squash – It’s perfect for a fall salad, but feel free to swap it with roasted acorn squash , kabocha squash , or delicata squash instead. You’ll need just half for this recipe. I used the other half to make a small batch of my butternut squash soup .

• Olive Oil – Helps the spices cling to the squash and gives it a nice, subtle crispiness. Avocado oil works, too.

• Spices – Garlic powder , sea salt, and black pepper. You could also add smoked paprika or cinnamon for extra warmth.

• Kale – I used curly kale, but you could easily swap it with lacinato kale, baby spinach, or even arugula for a milder flavor. Whatever greens you like best!

• Fruit – Apples and pears for classic fall salad staples. I love jazz or Gala apples here, but Honeycrisp or Fuji work well, too. Sometimes I throw in pomegranate seeds because my daughter loves them. If you’ve got extra apples and pears, use them to make my pear salad and apple crisp !

• Cheese – I used goat cheese for its creaminess. Feel free to use feta cheese for more tang, or blue cheese for a bolder taste.

• Nuts – Pecans just scream fall to me! Walnuts or sliced almonds are great, too. Swap in pumpkin seeds for a nut-free option.

More Fall Salad Ideas:

You can totally make this your own! Try adding roasted sweet potatoes , other root vegetables , dried cranberries , thinly sliced red onions, or even some crispy bacon .

Maple Tahini Dressing:

• Tahini Paste – This is the smooth, nutty base of the dressing, made from ground sesame seeds. You’ll have more left over, so use it for my tahini sauce recipe another day of the week!
• Olive Oil – Thins out the dressing and balances the tangy flavors.
• Maple syrup – I used my Wholesome Yum Sugar Free Maple Syrup , but regular works, too. You could also swap it for honey (or my natural sugar free honey ).
• Lemon Juice – Balances the sweetness and brings the dressing together. Apple cider vinegar would make a good substitute if needed.
• Sea Salt & Black Pepper
• Water – To thin out the dressing.

Not a fan of tahini?

You can also use a simple maple vinaigrette, like the one from my kale salad or pomegranate salad .

How To Make My Fall 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. Roast the squash. Toss the squash with olive oil, salt, and pepper, then roast on a baking sheet ( this one ) in the oven. I mentioned you’ll need just half for my fall salad recipe, but you can roast the whole thing and save the leftovers for later if you like. You can also cook the butternut squash in the air fryer instead.

1. Assemble the salad. Chop the kale, and thinly slice the apple and pear. Combine them in a large bowl.
2. Make the dressing. In a small bowl, whisk together the tahini, olive oil, maple syrup, lemon juice, salt, and pepper. If it’s too thick, add water 1 tablespoon at a time until it’s pourable.

1. Bring it all together. Add the roasted squash, goat cheese, and pecans. Drizzle your fall salad with dressing, and toss to coat.

My Recipe Tips

• Massage the kale if you prefer a softer texture. Most kale salads get softer when you massage the dressing into the leaves. I didn’t find it necessary for this one, but you can if you like.
• You can also cook the squash in the air fryer. Simply toss it with oil and spices, and air fry at 380 degrees F for 13-15 minutes, shaking halfway through.
• Dice the fruit if you like. I love thinly sliced apples and pears for this autumn salad, but dicing them works if you prefer that texture.
• The amount of water you’ll need for my fall salad dressing depends on how thick your tahini is. Sometimes I don’t need any, and other times I’ve added a couple tablespoons to get the right consistency.
• Dressing too salty, too sweet, or not sweet enough? You can add more lemon juice or oil to balance it out too much salt or sweetness. I make it just lightly sweet though, so if you prefer it sweeter, double the amount of syrup. Keep in mind that the dressing tastes strong on its own, but seems more mellow when you toss it with the salad.

Storage & Meal Prep

• Store: Since this fall salad uses hearty greens, it stores quite well! Just keep it in an airtight container in the fridge for up to 2-3 days.
• Meal prep: You can chop the kale, roast the butternut squash, and make the dressing in advance. When you’re ready to eat, just warm up the squash, slice the apples and pears, and toss it all together.

Serving Ideas

I like to serve this fall harvest salad with seasonal dishes. It’s festive for holidays, too! Try these mains:

• Poultry – This salad is a perfect colorful side for Thanksgiving turkey or spatchcock chicken for a holiday meal. I make it for weeknight dinners with chicken leg quarters , or simple baked chicken breast on top.
• Pork – The sweet butternut squash pairs perfectly with my juicy pork tenderloin or crispy pork belly .
• Seafood – I love this autumn salad with buttery seared salmon , but it’s just as good with baked shrimp or pan seared scallops .
• Beef – You can’t go wrong with my cozy slow cooker pot roast . For a special dinner, try ribeye steak , or my personal favorite, filet mignon .

More Fall Salad Recipes

Need more fall salad ideas? I’ve got more for you:

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

Squash:

• 1/2 3-pound Butternut squash ▢

• 1 tbsp Olive oil ▢

• 1/4 tsp Garlic powder (optional) ▢

• 1/4 tsp Sea salt ▢

• 1/8 tsp Black pepper ▢

• 6 cups Curly kale (stems removed and chopped) ▢

• 1 large Apple (cored and sliced thinly) ▢

• 1 large Pear (cored and sliced thinly) ▢

• 3/4 cup Goat cheese (crumbled) ▢

• 3/4 cup Pecans ▢

Maple Tahini Dressing:

• 1/4 cup Tahini ▢
• 1/4 cup Olive oil ▢
• 1 1/2 tbsp Maple syrup (I used my natural sugar-free maple syrup ; double the amount if you like very sweet dressing) ▢
• 2 tbsp Lemon juice ▢
• 1/2 tsp Sea salt (to taste) ▢
• 1/4 tsp Black pepper (to taste) ▢
• 2 tbsp Water (as needed, see instructions) ▢

Instructions

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

1. Use my instructions to roast butternut squash . (You’ll use 1/2 of the squash for this fall salad, which uses the seasoning amounts above, but feel free to roast the entire squash and save the rest for later.)
2. Meanwhile, chop the kale, and thinly slice the apple and pear. Combine them in a large bowl and set aside.
3. In a small bowl, whisk together the dressing: tahini, olive oil, maple syrup, lemon juice, salt, and pepper. Whisk until combined. If it’s too thick, whisk in water, 1 tablespoon at a time, until it reaches a consistency that you can pour or drizzle.
4. When the squash is done, top the salad with the roasted butternut squash, goat cheese, and pecans.
5. Drizzle the dressing over the fall 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 for an alternate way to cook the squash, how to adjust the dressing to your taste, and different options for the kale and fruit.
• Store: This fall salad stores well! Refrigerate for up to 2-3 days.
• Meal prep: Roast the squash, chop the kale, and make the dressing ahead. Just chop the fruit and assemble the day-of.

Nutrition info uses my Wholesome Yum Zero Sugar Maple Syrup . Sugar content will be higher if you use regular.

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.

Fall Salad

Gratitude Moment

I might miss the changing leaves and crisp weather now that I’m living in Florida, but I love all the fall foods this time of year.

I’ve actually been testing this fall salad recipe since summer, which was all kinds of “fun” trying to locate butternut squash so early. I’m so relieved that now I get to make it with actual in-season squash. And yes, it tastes so much better. There’s a reason I always say eat with the seasons.

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.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

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!)

Fall Salad

My easy fall salad recipe with roasted butternut squash, apples, pears, goat cheese, & maple tahini dressing is the best of autumn in a bowl.

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/fall-salad/

Ingredients

Squash:

• 1/2 3-pound Butternut squash

• 1 tbsp Olive oil

• 1/4 tsp Garlic powder (optional)

• 1/4 tsp Sea salt

• 1/8 tsp Black pepper

• 6 cups Curly kale (stems removed and chopped)

• 1 large Apple (cored and sliced thinly)

• 1 large Pear (cored and sliced thinly)

• 3/4 cup Goat cheese (crumbled)

• 3/4 cup Pecans

Maple Tahini Dressing:

• 1/4 cup Tahini
• 1/4 cup Olive oil
• 1 1/2 tbsp Maple syrup (I used my natural sugar-free maple syrup ; double the amount if you like very sweet dressing)
• 2 tbsp Lemon juice
• 1/2 tsp Sea salt (to taste)
• 1/4 tsp Black pepper (to taste)
• 2 tbsp Water (as needed, see instructions)

Instructions

1. Use my instructions to roast butternut squash . (You’ll use 1/2 of the squash for this fall salad, which uses the seasoning amounts above, but feel free to roast the entire squash and save the rest for later.)
2. Meanwhile, chop the kale, and thinly slice the apple and pear. Combine them in a large bowl and set aside.
3. In a small bowl, whisk together the dressing: tahini, olive oil, maple syrup, lemon juice, salt, and pepper. Whisk until combined. If it’s too thick, whisk in water, 1 tablespoon at a time, until it reaches a consistency that you can pour or drizzle.
4. When the squash is done, top the salad with the roasted butternut squash, goat cheese, and pecans.
5. Drizzle the dressing over the fall salad and toss to coat.

Maya’s Recipe Notes

Serving size: 1 1/2 cups

• Tips: Check out my recipe tips above for an alternate way to cook the squash, how to adjust the dressing to your taste, and different options for the kale and fruit.
• Store: This fall salad stores well! Refrigerate for up to 2-3 days.
• Meal prep: Roast the squash, chop the kale, and make the dressing ahead. Just chop the fruit and assemble the day-of.

Nutrition info uses my Wholesome Yum Zero Sugar Maple Syrup . Sugar content will be higher if you use regular.

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. :)