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    Home » Recipes » Salads » Autumn Harvest Kale Salad

    Autumn Harvest Kale Salad

    by: Anya·posted: Sep 30, 2022·updated: Dec 13, 2022·22 CommentsThis post may contain affiliate links. Please read my disclosure policy.

    Jump to Recipe Print Recipe
    kale salad with delicata squash and green apples.

    This Autumn Harvest Kale Salad has slightly roasted kale and Brussels sprouts (for easier digestion), delicata squash, and tossed with tangy balsamic vinaigrette. This fall kale salad is naturally paleo and Whole30 boasting all your seasonal favorites.

    kale salad with delicata squash on a white plate with bowl of salad to the side.

    This fall kale salad is a nourishing, hearty, and flavorful salad that would make a great addition for your holiday meal. Or pair this with a healthy protein like roast chicken for an easy weeknight meal.

    This salad embodies all the amazing flavors of autumn produce. It's a delicious salad that also happens to be naturally paleo, Whole30, and low carb.

    Roasted delicata squash, sliced green apples, red onions all on a bed of nourishing kale and shaved Brussel sprouts. The delightful toppings consisting of pomegranate seeds, pepitas (pumpkin seeds) and a small handful of micro greens for a bonus nutritional punch are perfect to round off this healthy salad.

    Jump to:
    • Why you'll love this kale salad
    • Why is it important to cook kale?
    • Ingredients
    • Substitutions and Variations
    • Helpful Tips
    • How to cook kale for nutrition
    • Step-by-Step Instructions
    • Helpful Tools & Links
    • Serving Suggestions
    • Storage Instructions
    • FAQs
    • Printable Recipe

    Why you'll love this kale salad

    • Nutrient-dense - as is the heartbeat of this website, we love to increase the nutrient profile of our foods and this fall kale salad is no different. Read below why roasting your cruciferous veggies is actually healthier than eating them raw.
    • Versatile - there can be so many variations of this salad based on what you have available to you seasonally so don't get stuck if you don't have some of these ingredients.
    • Level of difficulty - Easy. Don't let looks deceive you - this salad is actually quite easy to prepare and put together.
    • Picky eaters - modify this salad to accommodate the picky eaters in your life.
    💭Make it Nutrient-Dense: Cooking cruciferous greens like kale, spinach, and chard reduces oxalic acids allowing proper digestion and nutrient assimilation.

    Why is it important to cook kale?

    Were you influenced by the raw kale trend? I think we all fell victim. Turns out all that kale sitting in your gut isn't good for you.

    The truth is, some vegetables are more nutritious when slightly cooked. Cruciferous greens such as spinach, chard, and kale contain a chemical known as oxalic acid, which can be irritating to the intestinal tract. It can also block nutrient absorption.

    The oxalic acid binds with minerals such as magnesium and calcium and may cause them to crystallize throughout the body. This process can damage tissues and creating inflammation in the body. (source)

    The good news is that cooking these greens is a simple way to reduce the oxalic acid content.

    And this salad allows you to enjoy kale in its most nutritious state.

    harvest kale salad on a white plate

    Ingredients

    This delicious kale salad boasts all your favorite fall foods. It's a culmination of seasonal harvest with that perfect tang, crunch, and pop of flavor.

    • kale: I used curly kale but lacinto kale works beautifully too
    • Brussel sprouts: shredded or shaved so save some time and get bagged Brussels
    • delicata squash: this lovely gourd doesn't require peeling. It's much easier to handle and is perfect in this salad.
    • red onion: the crunch of red onions pairs well with the smoothness of the greens
    • granny smith apple: adds great flavor, texture, and crunch to the salad
    • avocado: makes this salad heartier and incorporates more healthy fats
    • pomegranate anvils and roasted pumpkin seeds: always nice to garnish with these fall must-haves.
    • staples like avocado oil, Italian seasoning, and sea salt
    • The balsamic vinaigrette comes together with extra virgin olive oil, balsamic vinegar, sea salt, dijon mustard, and black pepper.

    See recipe card for exact quantities.

    Substitutions and Variations

    There are so many different ways to prepare this salad based on what is currently in your kitchen as well as what you have access to. But consider these subs and variations:

    • Greens: any kale will work - lacinto, curly, or dinosaur kale
    • Squash: instead of delicata, use acorn or butternut squash. In a pinch, you can also use sweet potatoes instead.
    • Apples: it is apple season so don't limit yourself to just the granny smiths. Use golden or honeycrisp apples for variety.
    • Add cheese: add some tangy goat cheese, white cheddar, blue cheese, or salty feta cheese for more flavor (and protein).
    • Add meat: speaking of protein, add a roasted chicken breast to round off the meal or crispy prosciutto for a fancier flare.
    • Dressing: the homemade dressing calls for balsamic vinegar but apple cider vinegar or simple lemon juice will work in a pinch.
    • Fun toppings: add dried cranberries, honey-glazed pecans, or roasted almonds for different topping.
    delicata squash, micro greens, granny smiths on a bed of kale and Brussels sprouts.

    Helpful Tips

    • 🕐Time Saving Tip: packaged shaved Brussels sprouts and chopped kale from Trader Joe's or Sprouts to save time
    • 🗓Make-Ahead Tip: cook kale, Brussels sprouts, and squash up to 2 days and keep it in the refrigerator until ready to assemble the salad; prepare all ingredients but store them separately up to 1 day to make assembling the salad easy
    • 🚫Food Safety: serve dressing on the side; leftover salad without dressing can be stored in an airtight container in the refrigerator for up to 3 days

    How to cook kale for nutrition

    The best way to cook kale is gently roasting in the oven at 375 degrees Fahrenheit for 15 minutes. This way, it still retains the vibrant green color but won't have bitterness that raw kale salads often have.

    What I love about this salad is that you can have kale, Brussel sprouts, and squash on the same pan which makes it super easy to pull this salad together.

    If you're skeptical about eating cooked greens in a salad, I assure you this salad will win you over. That's because the vegetables aren't cooked to mush.

    This harvest kale salad doesn't qualify as a warm kale salad because the greens and squash aren't served warm.

    We are slightly roasting them in the oven for 15 minutes only (on the same pan as our squash!). The kale and Brussel sprouts still retain their shape, color, and texture but without the compromising effect of oxalic acid.

    💭Good to know: Save a pan! Delicata squash cooks much quicker than other squashes. It's a great candidate to be roasted with kale and Brussels sprouts on the same pan.
    delicata squash with peel on a bed of greens in a white bowl.

    Step-by-Step Instructions

    The complete printable recipe is below in the recipe card for your convenience.

    This autumn kale salad recipe calls for these seasonal ingredients: delicata squash, avocado oil, Italian seasoning, chopped kale, Brussels sprouts, red onion, granny smith apple, avocado, pomegranate anvils, and roasted pumpkin seeds.

    For the balsamic vinaigrette, you will need extra virgin olive oil, balsamic vinegar, Dijon mustard, sea salt, and black pepper.

    Step 1. Roast Squash and Greens

    roasting squash and kale together on a pan.

    Cut ends of delicata squash, then cut in half lengthwise. Remove seeds and pith and cut to make half-moons with ¼" thickness. 

    Season delicata squash with Italian seasoning and 1 teaspoon of sea salt. Drizzle avocado oil and toss well with hands. Spread in single layer on one half of a large, deep baking pan. 

    On the other side of the pan, toss chopped kale and shredded Brussel sprouts. It's okay if it's one big pile of greens. Season with salt and pepper if desired but not necessary. 

    Roast for 15 minutes. After that time, transfer the greens into a large salad dish to cool.

    Turn the oven to low broil. Spread out the squash slices out more on the pan and pop them back in the oven to broil for 3-4 minutes. Keep a close watch to avoid burning the squash. 

    Remove squash and allow to cool completely. 

    💭Helpful Tip: Use avocado spray instead of avocado oil to roast delicata squash. It's quicker with less mess and covers greater surface area than oil.

    Step 2. Prepare rest of ingredients

    While the greens and squash are roasting and cooling, prepare the rest of your ingredients.

    Dice red onions into small cubes. Slice apple into small wedges or thin slices, depending on preference. Slice avocados into thin slices or dice into cubes, as desired.

    Prepare pomegranate seeds and pumpkin seeds.

    Step 3. Make balsamic vinaigrette

    In a small jar, add extra virgin olive oil, balsamic vinegar, Dijon mustard, salt and pepper. Secure the lid and shake to combine well.

    Step 4. Assembling the salad

    bowl with harvest kale salad with green apples and avocado.

    In a large bowl, spread out roasted kale and Brussels sprouts. Add roasted delicata squash, followed by apples, onions, and avocados. Top with pomegranate anvils and pumpkin seeds. Add a bit of micro greens for a nutritional boost.

    Drizzle over the salad or serve dressing on the side.

    Helpful Tools & Links

    Below are some affiliate links that may be helpful to you as you make this recipe. You can find some of these items cheaper at your local store but it helps to have a link so you know what you're looking for.

    • Tools: chef knife, cutting board, large mixing bowl, extra large stainless steel baking pan, serving bowl with lid
    • Ingredients: real salt, olive oil, avocado oil spray, Italian seasoning, balsamic vinegar
    • Storage Supplies: mason jars for leftover dressing, glass snap containers
    balsamic vinaigrette poured over fall harvest salad.

    Serving Suggestions

    Serve in a large salad bowl like this one that comes with bamboo lid and serving utensils. Brilliant!

    This fall harvest salad is a beautiful addition to your holiday meal. It pairs well with Spatchcock Turkey or Air Fryer Duck for Thanksgiving feast. But it can also be enjoyed on a weeknight with a healthy protein like salmon or roasted chicken. It also pairs excellently with this Chicken Potato Bake.

    This salad is quite filling and nutritious. The delicata squash adds a wonderful layer of flavor and texture and substance.

    Storage Instructions

    To store: Leftovers (without dressing) can be stored in an airtight container for up to 3 days. Toss avocados as they will brown. With dressing, salad should be consumed within that day.

    Storage containers: these glass snap containers are perfect for leftovers

    FAQs

    Can I eat raw kale in salad?

    The short answer is yes but that doesn't mean you should eat kale raw. Kale is a cruciferous green, much like broccoli and cabbage, and should be cooked for proper digestion and nutrient absorption.

    How can I make kale less bitter for salad?

    Massaged kale has reduced bitterness but still retains those anti-nutrients that makes it hard to digest. Cooking kale, however, is the perfect solution to eliminate bitterness while also maximizing nutrition in this popular green. Pair gently cooked kale with an acidic base and you have kale with zero bitterness ready to be enjoyed.

    Looking for more fall recipes? Here are some ideas:
    • Savory Sliced Apple Appetizers - Slightly tart slices of Granny Smith apples are loaded with savory cream cheese and delicious crunchy toppings. #gapsdiet #appetizers #primalfood
      Savory Sliced Apple Appetizers (GAPS, Primal)
    • Butternut squash in creamy sauce in dish.
      Creamy Butternut Squash Gratin with Caramelized Onions
    • white bowl with caesar salad on top of white kitchen towel
      Classic Caesar Salad
    • Scalloped Sweet Potatoes with Bacon (Whole30, Paleo) - Make this for an easy weeknight side dish or a fancy dinner party. Either way, these Scalloped Sweet Potatoes with Bacon are Whole30 and Paleo and require only 4 ingredients. #sidedish #paleo #whole30
      Scalloped Sweet Potatoes with Bacon (Whole30, Paleo)
    Did you make this? Please leave a ⭐ rating in the recipe card below and leave a review in the comments. Thank you!💚

    Printable Recipe

    delicata squash with micro greens and green apple on a bed of kale.

    Autumn Harvest Kale Salad

    Anya @ Prepare & Nourish
    This Autumn Harvest Kale Salad has slightly roasted kale and Brussels sprouts (for easier digestion), delicata squash, and tossed with tangy balsamic vinaigrette.
    5 from 1 vote
    Print Recipe Pin Recipe Save RecipeSaved!
    Prep Time 15 minutes mins
    Cook Time 20 minutes mins
    Total Time 35 minutes mins
    Course Salad
    Cuisine American
    Servings 12 servings
    Calories 238 kcal

    Ingredients
      

    • 1 delicata squash
    • 3 tablespoons avocado oil or avocado oil spray
    • 1 tablespoon Italian seasoning
    • 1 teaspoon sea salt
    • 6 cups curly kale chopped
    • 3 cups Brussel sprouts shaved
    • ¼ cup red onion diced
    • 1 cup granny smith apple sliced
    • 1 avocado sliced
    • ¼ cup pomegranate anvils
    • ¼ cup roasted pumpkin seeds

    Balsamic Vinaigrette Dressing

    • ¾ cup extra virgin olive oil
    • 1 ½ tablespoon balsamic vinegar
    • 1 teaspoon Dijon mustard
    • 1 ½ teaspoon sea salt
    • ¼ teaspoon black pepper
    Prevent your screen from going dark

    Instructions
     

    • Preheat oven to 375 degrees Fahrenheit. Cut ends of delicata squash, then cut in half lengthwise. Remove seeds and pith and cut to into half-rings ¼" thick. 
    • Season delicata squash with Italian seasoning and 1 teaspoon of sea salt. Drizzle avocado oil and toss well with hands or use avocado oil spray. Spread in single layer on one half of a large baking sheet.
    • On the other side of the pan, toss chopped kale and shaved Brussel sprouts. Season with salt and pepper if desired but not necessary. 
    • Roast for 15 minutes. Transfer the roasted greens into a large salad dish to cool.
    • Turn the oven to low broil. Spread out the squash slices out more on the pan and place back in the oven to broil for 3-4 minutes. Keep a close watch to avoid burning the squash. Remove squash and cool.
    • In a small jar, combine extra virgin olive oil, balsamic vinegar, Dijon mustard, salt and pepper, and shake vigorously to blend everything. 
    • To assemble the salad, spread cooled squash over the greens, followed by sliced green apples, sliced avocado, chopped onions, pumpkin seeds, and pomegranate anvils.
    • Pour balsamic vinaigrette over the salad and enjoy. Or serve dressing on the side.

    Notes

    • To roast squash, use avocado oil spray for ease as it covers greater surface area with less mess.
    • The salad (without the dressing) can be kept in the refrigerator for up to 3 days in an airtight container.
    • Time-saving tip: roast greens and squash up to 2 days before assembling the salad; prepared salad dressing can be kept in the refrigerator for up to 7 days in teh refrigerator.
    • This recipe makes a large salad: 12 side salads or 6 generous salads. Cut the ingredients in half if making for a smaller meal.

    Nutrition

    Calories: 238kcal | Carbohydrates: 12g | Protein: 3g | Fat: 21g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 14g | Trans Fat: 0.001g | Sodium: 522mg | Potassium: 468mg | Fiber: 5g | Sugar: 4g | Vitamin A: 4067IU | Vitamin C: 57mg | Calcium: 118mg | Iron: 2mg
    Nutrition Information
    The information shown is an estimate provided for your convenience by an online calculator. It should not be considered as a substitute for a professional nutritionist's advice. See our complete Nutritional Information Disclaimer.
    Keyword fall kale salad, healthy kale salad, kale crunch salad
    ©Prepare and Nourish • Content and photographs are copyright protected. Sharing of this recipe is encouraged and appreciated but please do NOT screenshot or copy/paste complete recipes to websites or social media.
    DID YOU MAKE THIS RECIPE?Leave a comment below and share a photo on Instagram. Mention @prepareandnourish and be sure to tag #prepareandnourish!

    This post was originally published October 2020 but has since been updated to include helpful information.

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    Sharing wholesome recipes using seasonal ingredients and simplified methods since 2014. My hope is you'll feel right at home in this online kitchen, where you'll find real food recipes for real families.

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      Recipe Rating




    1. Raia Todd says

      November 05, 2018 at 10:36 am

      Oh my goodness, I love everything about this! Especially the brussels sprouts... haha. Gorgeous salad, Anya!

      Reply
    2. Annemarie says

      November 05, 2018 at 1:16 pm

      This is perfect for fall! The pomegranate seeds make it look so pretty.

      Reply
    3. Tessa Simpson says

      November 05, 2018 at 4:01 pm

      what a dreamy salad!! There are so many amazing things happening with textures, colors, and flavors! My mouth is watering thinking about it!

      Reply
    4. Hope says

      November 05, 2018 at 4:55 pm

      Love healthy colourful salads like this one! Its full of so much goodness!

      Reply
    5. Emily Sunwell-Vidaurri says

      November 06, 2018 at 1:22 pm

      Wow this salad is awesome!!! It's loaded with so many of my favorite things - I especially love that you cook the kale and Brussels with the Delicata squash first. This salad is so perfect for this time of the year and it's super pretty too!

      Reply
    6. Renee D Kohley says

      November 07, 2018 at 8:13 am

      Gorgeous! I have all the ingredients for this and think I'll make it for lunch! Thank you!

      Reply
    7. linda spiker says

      November 07, 2018 at 6:23 pm

      Gorgeous salad! I will add this to the W30 rotation!

      Reply
    8. Joni Gomes says

      November 08, 2018 at 7:52 am

      This salad is beyond beautiful! Loving all of the colors and textures here. Anything with delicata squash and avocado is a winner in my book!

      Reply
    9. ChihYu Smith says

      November 08, 2018 at 7:46 pm

      What a gorgeous and delicious plate of yummy food for the holiday season. So beautiful!

      Reply
    10. STACEY CRAWFORD says

      November 09, 2018 at 2:40 pm

      Only you can make kale this delicious! I love the pomegranate sprinkled on top 🙂

      Reply
    11. Elaina says

      November 10, 2018 at 11:59 am

      Mmmm! I love fall salads with roasted squash. I've never tried delicata before (it's so pretty) so this is a good excuse to grab some. Thanks for the tips about getting the pre-prepped Trader Joe's ingredients. 🙂

      Reply
    12. Anne Lawton says

      November 11, 2018 at 1:53 pm

      I love this salad! I would eat just that for dinner and be very happy!

      Reply
    13. jennifer says

      November 11, 2018 at 7:35 pm

      This is such a beautiful salad! I love the addition of squash

      Reply
    14. Catherine Baez Sholl says

      November 11, 2018 at 8:15 pm

      Colorful, inviting, and flavorful. You can't beat that! I don't know what I like the most about it, the delicata squash, the avocado, or the pomegranate. Great recipe!

      Reply
    15. Kari - Get Inspired Everyday! says

      November 11, 2018 at 9:20 pm

      What a great salad for the holidays, and plus I really can't get enough of brussels sprouts right now either so this is a win win!

      Reply
    16. torrent says

      December 20, 2020 at 1:03 pm

      I really liked your blog post. Really thank you! Awesome. Marietta Ross Tyne

      Reply

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