Harvest Salad

This Harvest Salad is full of hearty fall vegetables, in season fruit drizzled with a healthy and simple apple cider vinaigrette. Made with kale, endive, crispy apples, fresh cranberries, pomegranate aerils, and crunchy pecans and seeds. Gluten free, vegan, refined sugar free with paleo, low carb, keto & Whole30 options.

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Updated September 2023

Delicious Harvest Salad Recipe: A Nutrient-Packed Delight

Looking for a healthy and delicious salad for fall? This Harvest Salad is quick and easy to make and a symphony of wholesome ingredients that will tantalize your taste buds. This autumn harvest salad is packed with a ton of hearty flavors of the season that include lots of fresh seasonal vegetables, fruits, and a delightful vinaigrette.

Whether you’re a salad enthusiast or looking for a healthy meal option, this recipe is sure to please. And one of the best things about fall salads is how quick and easy they come together. You can easily customize them with whatever you have in your fridge or kitchen pantry to suit any specific diet you might be following.

Ingredients You’ll Need

Salads are perfect for using up any extra leftover roasted vegetables from the farmer’s market. Customize it to your liking, and savor the taste of the season in every bite. Enjoy the health benefits and deliciousness of this delightful salad!

For the Roasted Vegetables (Optional):

• Pumpkin: A versatile and nutritious vegetable that adds a delightful sweetness and texture to your salad. You can substitute pumpkin with other squash varieties like delicata, kabocha, or butternut squash for a unique twist on the recipe.
• Olive Oil: Used to coat the pumpkin and enhance its flavor.
• Fine Sea Salt: For seasoning and enhancing the taste of the pumpkin.

Apple Cider Vinaigrette:

• Avocado Oil or Olive Oil: Provides a healthy fat base for your vinaigrette.
• Apple Cider Vinegar: Adds a tangy kick and balances the flavors.
• Dijon Mustard: Offers a sharp, savory note to the dressing.
• Fresh Orange Juice: Provides a burst of citrusy freshness (use lemon juice for a low-carb version).
• Maple Syrup or Liquid Monk Fruit Extract: Adds a touch of sweetness (adjust based on dietary preferences).
• Dried Thyme: Infuses a hint of earthy herbiness.
• Fine Sea Salt: Enhances the overall flavor.
• Freshly Cracked Black Pepper: Adds a subtle, spicy kick.

Autumn Chicken Salad:

• Kale: A leafy green powerhouse, rich in vitamins and minerals.
• Curly Endive: Adds a delightful bitter note to balance the flavors.
• Apple: Offers a sweet and crunchy element (optional for low-carb/keto).
• Toasted Pecans: Provide a satisfying crunch and nutty flavor.
• Toasted Pumpkin Seeds (Pepitas): Add a hearty texture and nuttiness.
• Toasted Sunflower Seeds: Offer additional crunch and a nutty taste.
• Sliced Almonds: Enhance the overall nuttiness of the salad.
• Optional: Pomegranate Arils, Fresh Cranberries, Pear (for extra flavor and variety).
• Cooked Chicken Breast: For added protein (sub with crispy tofu, tempeh or leave out for a vegetarian/vegan version).

Tip: Feel free to customize the salad with your favorite ingredients or based on dietary restrictions.

How to make Harvest Salad

Our apple harvest salad is fairly quick and easy to make. This delicious harvest bowl makes a healthy lunch or dinner on the table and can be ready on the dinner table in about 30 minutes.

Prepare the Vinaigrette:

• Combine avocado oil (or olive oil), apple cider vinegar, Dijon mustard, fresh orange juice (or lemon juice for low-carb), dried thyme, salt, and black pepper.
• Adjust sweetness to taste with maple syrup or liquid monk fruit extract.

Prep and Assemble the Salad:

• Place kale in a large bowl and add 1 tablespoon of vinaigrette, massaging leaves for 2-3 minutes.
• Add curly endive and 1 more tablespoon of dressing, tossing gently.
• Layer sliced/chopped apples, pears (if using), roasted pumpkin, chicken (optional), pecans, blueberries, pumpkin seeds, sunflower seeds, and slivered almonds.
• Drizzle remaining dressing over the salad, toss gently before serving.

Roast the Fall Squash (Optional):

• Preheat oven to 400°F (200°C).
• Spread the fall squash on a parchment-lined baking sheet.
• Drizzle with 1 teaspoon olive oil and 1/4 teaspoon salt.
• Roast for 25-35 minutes until tender (or air fry for 15-20 minutes at 400°F/200°C). Let cool before adding to the salad.

Tips for Success:

• Massage the kale: Massaging the kale with dressing helps to tenderize the leaves and improve their texture.
• Customize to your taste: Feel free to adjust ingredients and dressing to suit your preferences and dietary requirements.

Storage and Freezer Instructions:

• Store leftover salad in an airtight container in the refrigerator for up to 2-3 days.
• This salad is best enjoyed fresh and isn’t suitable for freezing.

Serving Suggestions:

• Serve as a light and nutritious lunch or as a side dish for dinner.
• Pair this harvest salad with kale and apples with grilled chicken, Air Fryer Salmon or a protein of your choice for a complete meal.

Variations and Substitutions:

• Experiment with different types of greens and fruits for variety.
• Try different nuts or seeds to change the texture and flavor profile.
• For a vegan version, omit the chicken or use a plant-based protein alternative.

Frequently Asked Questions (FAQ)

Q1: Can I make the vinaigrette ahead of time? A1: Absolutely! You can prepare the vinaigrette in advance and store it in an airtight container in the refrigerator for up to a week. Just give it a good shake before using.

Q2: What can I substitute for kale if I’m not a fan? A2: You can swap kale with spinach, arugula, or your favorite leafy greens. The choice is yours; customize it to your taste!

Q3: Is this salad suitable for vegetarians or vegans? A3: Yes, it can be! Simply omit the chicken or replace it with a plant-based protein like tofu or chickpeas to make it vegetarian or vegan-friendly.

Q4: How can I adjust the sweetness of the vinaigrette? A4: The sweetness can be customized to your liking. For a paleo-friendly version, use maple syrup. For a low-carb/keto option, add 1-2 drops of liquid monk fruit extract or stevia. You can adjust the sweetness to suit your dietary preferences.

Q5: Can I make this salad in advance? A5: While the vinaigrette can be prepared in advance, it’s best to assemble the salad just before serving to maintain its freshness and texture.

Q6: Can I customize the ingredients to suit my dietary restrictions? A6: Absolutely! Feel free to customize the salad by adding or omitting ingredients based on your dietary preferences and restrictions. This recipe is versatile and can accommodate various needs.

How to massage kale for salad

Massaging kale is a simple technique that helps to soften its leaves and make them more tender and palatable for salads. Massaging not only improves its texture but also helps to mellow out its bitterness, making it a more enjoyable and flavorful addition to your salads. It’s a simple but effective technique that can elevate your kale salads to a whole new level of deliciousness. Here’s how to massage kale effectively:

• Prepare Kale: Wash and dry the kale leaves, removing the tough stems.
• Tear into Pieces: Tear or chop the kale leaves into bite-sized pieces.
• Add Dressing: Place the kale in a bowl and add a small amount of dressing, such as vinaigrette, to the leaves.
• Massage: Use your hands to gently massage the kale leaves for 2-3 minutes, squeezing and kneading them. This process softens the leaves and enhances their flavor.
• Taste and Adjust: Taste a piece of kale to check for tenderness. Adjust the seasoning and dressing as needed.
• Use in Salad: Your massaged kale is now ready to be used in salads, offering a more palatable and flavorful addition to your dishes.

More healthy fall salad recipes you might like:

Apple Fall Salad

Mixed Bean and Wild Rice Salad

Autumn Salad

5 from 5 votes

Print

Harvest Salad

Prep Time

15 mins

Cook Time

25 mins

Total Time

30 mins

 

This Harvest Salad is full of hearty fall vegetables, in season fruit drizzled with a healthy and simple apple cider vinaigrette. Made with kale, endive, crispy apples, fresh cranberries, pomegranate aerils, and crunchy pecans and seeds. Gluten free, vegan, refined sugar free with paleo, low carb, keto & Whole30 options.

Course: Salad

Cuisine: American

Keyword: apple salad, apples, harvest salad, kale, kale salad, keto, low carb options, paleo, pumpkin, salad, whole 30

Servings: 6

Calories: 297 kcal

Author: Kelly

Ingredients

For the roasted vegetables: (optional)

• 1 cup peeled and diced pumpkin , (can also sub with delicata, kabocha or butternut squash)
• 1/2 teaspoon olive oil
• 1/8 teaspoon fine sea salt

For the vinaigrette:

• 3 tablespoons avocado oil or olive oil
• 2 tablespoons apple cider vinegar
• 1 teaspoon Dijon mustard
• 1 tablespoon fresh orange juice , for low carb use lemon juice
• 1 teaspoon maple syrup , for low carb use 2 drops liquid monk fruit extract & leave out entirely for Whole 30
• 1/4 teaspoon dried thyme
• 1/8 teaspoon fine sea salt , or to taste
• freshly cracked black pepper , to taste

For the salad:

• 1 8 ounce bunch kale (about 4 cups) , stemmed & chopped
• 2 cups curly endive , leaves separated and chopped
• 1 apple (Honeycrisp, Granny Smith or Pink Lady) , washed & cut into slices (leave out for low carb / keto)
• 2 tablespoons toasted pecans
• 2 tablespoons toasted pumpkin seeds (pepitas)
• 1 tablespoon toasted sunflower seeds
• 1 tablespoon sliced almonds

OPTIONAL:

• 1 tablespoon pomegranate arils , optional
• 3-4 fresh cranberries , optional
• 1 pear (red Bartlett) , washed and cut into slices (leave out for low carb / keto)
• 1/2 cup sliced cooked chicken breast , (rotisserie, baked or grilled)

Instructions

Make the vinaigrette:

1. Make the vinaigrette by adding  avocado oil, apple cider vinegar, orange juice (or lemon juice), Dijon mustard, thyme, salt and black pepper in a mason jar or bowl and shake or whisk to combine.

   Add sweetener of choice depending on what diet you are following. For a paleo friendly sweetener, use maple syrup and for low carb / keto - you can use 1-2 drops of liquid monk fruit or stevia.

Prep and Assemble the salad:

1. Add kale and 1 tablespoon of vinaigrette to a large bowl. Massage leaves for 2-3 minutes, until leaves have softened. Add endive and another 1 tablespoon of dressing and toss to combine. Allow to sit while you prepare the other ingredients.

   

2. Slice or chop the apples and pears (if using) and layer on top of the kale.

   

3. Once your roasted pumpkin is done, add a few to your salad and top with chicken (or leave out for a vegetarian / vegan version), sprinkle some pecans, blueberries, pumpkin seeds, sunflower seeds and slivered almonds.

   Drizzle the remaining dressing over the salad. Toss before serving.

   

If adding the Rooast Roast the Pumpkin:

1. Preheat oven to 400 F. Spread pumpkin on a parchment lined baking sheet in a single layer. Drizzle with 1 teaspoon olive oil and 1/4 teaspoon salt. Roast for 25-35 minutes until tender. (If you have an air fryer - you can also air fry for 15-20 minutest at 400F). Let cool.
   

   

Nutrition Facts

Harvest Salad

Amount Per Serving (1 serving)

Calories 297 Calories from Fat 198

% Daily Value*

Fat 22g34%

Carbohydrates 28g9%

Fiber 6g24%

Sugar 14g16%

Protein 12g24%

* Nutrition facts are provided as a courtesy using the WPRM recipe calculator. It is best to make your own calculations to ensure accuracy. We expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website. Percent Daily Values are based on a 2000 calorie diet.