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Healthy Fall Salad


  • Author: Emily
  • Total Time: 50 minutes
  • Yield: 46 servings 1x

Description

This Healthy Fall Salad Recipe combines tender kale, roasted sweet potatoes, crisp honeycrisp apples, creamy goat cheese, and crunchy pecans in a delicious balsamic vinaigrette. Packed with nutrients and full of autumn flavor, this salad is perfect as a side dish or a standalone meal. Whether you’re prepping for a cozy dinner or a holiday gathering, this vibrant salad is sure to impress!


Ingredients

Scale

For the Salad:

  • 46 cups shredded kale
  • 1 large honeycrisp apple, sliced
  • 4 oz goat cheese
  • 1/2 cup chopped pecans
  • 1/2 cup dried cranberries

For the Sweet Potatoes:

  • 1 large sweet potato (about 3 cups), diced
  • 2 tbsp avocado oil
  • 1/2 tsp salt
  • 1/4 tsp pepper

For the Chicken (Optional):

  • 3 small chicken breasts
  • 1 tsp smoked paprika
  • 1 tsp chili powder
  • 1/2 tsp garlic powder
  • 1/2 tsp salt
  • 1/4 tsp pepper

For the Balsamic Vinaigrette:

  • 1/3 cup balsamic vinegar
  • 1/2 cup avocado oil (or olive oil)
  • 2 tbsp honey
  • 1 tbsp dijon mustard
  • 1 garlic clove, minced
  • 1 tsp salt
  • 1/2 tsp pepper

Instructions

Step 1: Prepare the Sweet Potatoes

  1. Preheat your oven to 425°F. Line a large baking sheet with parchment paper.
  2. Toss the diced sweet potatoes with 2 tbsp of avocado oil, 1/2 tsp salt, and 1/4 tsp pepper.
  3. Spread them out on the baking sheet and roast for 20 minutes, tossing halfway through for even browning.

Step 2: Cook the Chicken (Optional)

  1. Mix the smoked paprika, chili powder, garlic powder, salt, and pepper in a small bowl.
  2. Rub the seasoning evenly over the chicken breasts.
  3. Add the chicken to the baking sheet with the sweet potatoes after 20 minutes of roasting. Bake for an additional 16–18 minutes or until the chicken reaches 165°F.

Step 3: Make the Balsamic Vinaigrette

  1. In a small bowl or jar, whisk together balsamic vinegar, avocado oil, honey, dijon mustard, minced garlic, salt, and pepper until emulsified. Set aside.

Step 4: Prepare the Kale

  1. Place the shredded kale in a large mixing bowl.
  2. Pour half of the vinaigrette over the kale and massage it with your hands for 2–3 minutes to tenderize the leaves and reduce bitterness.

Step 5: Assemble the Salad

  1. Add the roasted sweet potatoes, sliced apples, goat cheese, pecans, and cranberries to the massaged kale.
  2. Slice the cooked chicken (if using) and place it on top.
  3. Drizzle with the remaining vinaigrette and toss gently to combine.

Step 6: Serve and Enjoy

  1. Serve immediately or refrigerate for up to 1 hour to let the flavors meld.

Notes

  • Make Ahead: Prep the components (roasted sweet potatoes, chicken, vinaigrette, and kale) separately and assemble just before serving.
  • Storage: Store leftover salad in an airtight container for up to 1 day. Store undressed components separately for up to 4 days.
  • Customizations: Substitute chicken with tofu, chickpeas, or salmon for alternative proteins.
  • Prep Time: 15 minutes
  • Cook Time: 35 minutes
  • Category: Salads
  • Method: Roasting
  • Cuisine: American / Seasonal

Nutrition

  • Serving Size: Per Serving - With Chicken
  • Calories: ~450
  • Sugar: 15g
  • Sodium: 600mg
  • Fat: 22g
  • Saturated Fat: 6g
  • Unsaturated Fat: 16g
  • Carbohydrates: 40g
  • Fiber: 7g
  • Protein: 25g
  • Cholesterol: 80mg