As the weather cools down and the leaves start to change, our meals can change too! Summer salads are great when it’s hot outside, but fall is the perfect time to enjoy salads that are a little warmer and heartier.
Start with the Right Greens
Every great salad begins with a tasty base. The type of greens you choose can change the flavor, texture and nutrition of your salad.
- Spinach: Soft and mild. Great with sweet toppings like apples, berries or roasted beets.
- Kale: Tougher and full of nutrients. Best when massaged with olive oil and paired with bold flavors like lemon, garlic or tahini.
- Arugula: Peppery and light. Tastes great with fruits, nuts and cheeses like goat or blue cheese.
- Mixed Greens: A little bit of everything! Perfect for when you want variety in taste and texture.
- Romaine: Crunchy and fresh. Works well with warm toppings like roasted veggies or grilled chicken.
Roasted Beet & Goat Cheese Salad
What You Need:
- Roasted beets (you can buy them cooked!)
- Mixed greens or spinach
- Crumbled goat cheese
- Chopped walnuts
- Balsamic vinaigrette
Why It’s Great:
Beets are sweet and earthy, and goat cheese adds a creamy texture. Walnuts give a nice crunch and are good for your heart!
Apple Quinoa Crunch Salad
What You Need:
- Cooked quinoa (a healthy grain)
- Diced apples (try Honeycrisp or Fuji)
- Chopped celery
- Dried cranberries
- A light apple cider vinaigrette
Why It’s Great:
This salad is sweet, crunchy and full of fiber. Quinoa gives you protein to help you stay full longer.
Warm Sweet Potato & Kale Salad
What You Need:
- Roasted sweet potatoes
- Chopped kale (massage it with a little olive oil to soften)
- Pumpkin seeds
- Feta cheese
- Lemon-tahini dressing
Why It’s Great:
Warm sweet potatoes make this salad cozy and comforting. Kale is packed with vitamins, and pumpkin seeds add healthy fats.
Pear & Farro Harvest Salad
What You Need:
- Cooked farro (a chewy, nutty whole grain)
- Sliced ripe pear
- Baby arugula or mixed greens
- Crumbled blue cheese or feta
- Toasted pecans
- A drizzle of honey and olive oil or a light vinaigrette
Why It’s Great:
This salad is a perfect mix of sweet and savory. Pears add natural sweetness, while farro gives you fiber and energy. Pecans add crunch and healthy fats, and the cheese brings a bold flavor that ties it all together.
Tips for Making Fall Salads Filling and Healthy
- Add a warm ingredient like roasted veggies or grains.
- Use seasonal fruits like apples, pears or pomegranate seeds.
- Include a protein like beans, chicken or tofu.
- Try a homemade dressing to cut down on added sugar and salt.
Fall in Love with Seasonal Eating
Fall salads are a great way to enjoy fresh, healthy foods while still feeling cozy and full. By using ingredients like roasted veggies, grains, fruits and nuts, you can build meals that are both comforting and good for your body.
Whether you’re trying to manage your weight, eat more mindfully or just enjoy new flavors, these salads are a simple and delicious place to start.
By Cassie Story, RD, Nutrition Subject Expert
