Categories to Explore

Fall Harvest Salad with Grapes, Squash & Maple Apple Cider Vinaigrette

This post is sponsored by the California Table Grape Commission. All thoughts and ideas are my own. 

fall harvest salad in white lecreuset bowl with grapes butternut squash goat cheese and pecans

We all have our favorite fall recipes, and mine is definitely this hearty fall harvest salad!

Fall is the perfect time to enjoy a good harvest salad. They’re so perfect for lunch or dinner, and once you see how easy it is to throw together, you’ll want to make it all the time!

Yes, autumn salad is a thing… 

We hear fall food and I think many people immediately go to pumpkin, baked goods, and coffee. But, a harvest salad should totally be in there too! A truly great fall salad highlights some of the season’s best produce options, and is a truly hearty, filling salad.

fall harvest salad with grapes butternut squash kale pecans and goat cheese

What’s in a harvest salad?

A harvest green salad will have multiple forms of produce, some nuts and seeds, and a base of nutrient dense greens. We’ve opted for kale in this recipe, but you can use another type if you prefer.

The best fall salad dressing

The dressing we make for this recipe is so delicious! Slightly spicy and slightly sweet and pairs perfectly with our butternut squash, pecans, and California grapes! And I think if you think about it, a really good dressing is also an essential part of a delicious harvest salad.

maple apple cider vinaigrette and fall harvest salad with grapes pecans and butternut squash

Maple apple cider vinaigrette

The dressing for this salad comes together so easily. You can whisk it together in a bowl or add it to some sort of mason jar and shake it up. Simply add your apple cider vinegar, avocado oil, water, maple syrup, and seasonings to the bowl or jar and mix/shake. Yes, that’s really all it is! So easy, and so good!

My harvest salad recipe

As I mentioned above, the stars of my harvest salad recipe are seasonal produce. I picked two of my favorites for this recipe: butternut squash and California grapes! 

Pretty sure a fall harvest salad recipe wouldn’t be complete without butternut squash so let’s look at a few fun details about this seasonal starchy veggie.

fall harvest salad in white lecreuset bowls with butternut squash and grapes

How to cook butternut squash for a fall harvest salad

I prefer to roast butternut squash for salad for added flavor and the perfect texture. And it’s really easy to do while you’re prepping your other ingredients. 

Butternut squash nutrition

One cup of butternut squash cubes contains 16g carbohydrate and 3g fiber. 

Grape nutrition facts 

Fresh California grapes are delicious and offer potassium, vitamin K, and a super convenient source of hydration. Red grapes pair perfectly with the other ingredients in this salad for an ideal balance of fat, fiber and protein.  

red seedless california grapes on cutting board

And remember, all colors of grapes– red, green, and black – are a natural source of antioxidants and other polyphenols… so if you want to use green or black grapes in this recipe instead of red, that’s totally fine!

If you want to read more about how I use California grapes and why it’s a-ok and encouraged for people with diabetes to eat grapes, check out my Homemade Uncrustables Recipe where we make simple 1-ingredient grape jam!

pinterest pin for Fall Harvest Salad with butternut squash grapes pecans and goat cheese

Healthy fall salads 

If you love this fall harvest salad, make sure to check out these other great salad options…

harvest salad with butternut squash grapes goat cheese and pecans
We all have our favorite fall recipes, and mine is definitely this hearty fall harvest salad!
Print Recipe Pin Recipe

Rate this recipe!

5 from 1 vote
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Course: Main Course, Salad
Cuisine: American
Diet: Diabetic, Gluten Free
Keyword: grapes, harvest salad
Servings: 2 salads
Carbohydrates: 37g


  • 2 cups chopped kale
  • 1 cup cubed butternut squash
  • ¼ cup pecan halves
  • 1 cup red seedless California grapes
  • 2 Tbsp raw pumpkin seeds
  • 2 oz. crumbled goat cheese

Dressing ingredients

  • 1 Tbsp + 1 tsp apple cider vinegar
  • 1 ½ Tbsp avocado oil
  • 1 Tbsp water
  • 2 tsp maple syrup
  • ½ tsp garlic powder
  • ¼ tsp salt
  • ¼ tsp pepper


  • Preheat your oven to 400 degrees F. Line a baking sheet with parchment paper and set it aside.
  • Place your chopped kale in 2 serving bowls and set them aside.
  • Now, combine the apple cider vinegar, avocado oil, water, maple syrup, garlic powder, salt, and pepper in a bowl and whisk thoroughly until fully combined.
  • Pour half of the dressing (1 fl oz. total) over the kale leaves in their bowls and gently massage the dressing into the leaves for a few minutes. Then, we’ll let the kale sit until we’re ready to top our salad.
  • Next, place your butternut squash and pecan halves in a bowl and pour the remaining dressing (1 fl oz.) over them. Stir/toss until fully coated. (You can also do this in a plastic bag or other container of your choice and just shake them up.) Spread the marinated butternut squash and pecans onto the parchment lined pan and place them in the oven for about 15 minutes until the butternut squash is slightly browned and fork tender.
  • Remove the pan from the oven and set it aside to cool.
  • By now, your kale should be good to go, and we can add the red grapes on top of each salad. Then, add the butternut squash and pecans to your salads, followed by the pumpkin seeds and goat cheese.
  • Toss it all together as desired, and enjoy!


The nutrition facts presented here are estimates only. The brands you use and product types chosen can change the nutritional information presented. To obtain the most accurate nutritional information, you should calculate the nutritional information with the actual ingredients you use.


Serving: 1salad | Calories: 431kcal | Carbohydrates: 37g | Protein: 12g | Fat: 29g | Saturated Fat: 7g | Sodium: 430mg | Fiber: 5g | Sugar: 18g
Tried this recipe?Mention @milknhoneynutrition or tag #milknhoneynutrition!

More to explore...

low carb mexican cauliflower rice in stainless steel pan

Low Carb Mexican Cauliflower Rice

This recipe for Low Carb Mexican Cauliflower Rice is a perfect flavorful side dish and a great way to get in your veggies any day of the week.

slow cooker lentil soup with red pepper flakes and parsley

Slow Cooker Lentil Vegetable Soup

Slow cooker lentil soup make delicious and nutritionally dense. Loaded with fiber and protein, it provides a blood sugar friendly and satisfying meal!

One Response

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Balance blood sugars optin

Get a Free Guide on Balancing Blood Sugar with Fat, Fiber & Protein

*By entering your email, you also agree to receive our newsletter. Unsubscribe at any time.

This site uses cookies to help improve your user experience. You acknowledge your acceptance by clicking Accept. Read our Privacy Policy here.