Healthy Recipes Salad Chopped Salad Fall Chopped Salad with Spinach, Butternut Squash, Apples & Cheddar 4.9 (19) 17 Reviews Who says spinach salads are only for spring? Use autumn's tender crop of fresh spinach and other seasonal vegetables to make this fall salad with roasted butternut squash, apples, cheddar and pecans. This colorful and healthy salad would be a wonderful addition to your Thanksgiving menu. By Carolyn Casner Carolyn Casner Carolyn Casner is a longtime recipe tester and contributor for EatingWell. Over the years, she has tested and developed hundreds of recipes for the magazine and website. EatingWell's Editorial Guidelines Updated on January 10, 2025 Reviewed by Dietitian Christa Brown, M.S., RDN, LD Reviewed by Dietitian Christa Brown, M.S., RDN, LD Christa Brown is a registered dietitian and business owner with a practice focus on diabetes management and content development for brands and fitness influencers. She is a licensed dietitian with a Master of Science in Nutrition Education and a certification in gut health by the Institute of Integrative Nutrition. EatingWell's Editorial Guidelines Save Rate PRINT Share Prep Time: 30 mins Additional Time: 10 mins Total Time: 40 mins Servings: 8 Yield: 10 cups Nutrition Profile: Anti-Inflammatory Healthy Immunity Soy-Free High-Fiber Vegetarian Egg-Free Gluten-Free Low-Calorie Jump to Nutrition Facts Jump to recipe Our Fall Chopped Salad with Spinach, Butternut Squash, Apples & Cheddar has it all when you're looking for the perfect autumn side. Antioxidant-packed butternut squash is roasted to perfection and added to a bed of heart-healthy spinach. The veggies, apple and pecans give a fiber boost to this dish—a treat for your microbiome. This nutritious salad is tossed with a tangy balsamic and sweet maple vinaigrette and topped with creamy Cheddar cubes for richness. This dish is a seasonal delight, but get ready to enjoy it all year long. Keep reading for our expert tips on adding more protein to this salad, easy ingredient substitutions and more! Tips from the EatingWell Test Kitchen These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! A whole squash can last up to 2 months in a cool, dark place, but once it's cut, it will last only 7 days in an airtight container in the fridge.We chose a Honeycrisp apple for this recipe, but you can opt for something similar like Gala, Fuji, SweeTango, Pink Lady, Ambrosia or Jazz. If you want to swap out the Cheddar cheese, try Gouda, Gruyère, Havarti, Colby, Muenster, Parmesan or fontina.To save time, purchase toasted pecans or toast them up to 1 week in advance. Toss the pecans in olive oil and place them in a 350°F oven for about 5 minutes or until they become fragrant and slightly browned. You can also swap the pecans for toasted pepitas or walnuts.You can use any maple syrup you prefer, but if you're seeking a versatile option for salads and breakfast dishes, grade-A amber maple syrup is an excellent choice. Nutrition Notes Spinach is a tender, mild green that is packed with nutrition. Spinach is a rich source of vitamin K, which is essential for healthy blood clotting—important to remember if you take blood-thinning medication. Spinach is also high in folate, which is essential in pregnancy to prevent neural tube defects and for heart health. Butternut squash gets its orange color from the antioxidant beta carotene, which is converted into vitamin A in our body and is important for maintaining a healthy immune system. An apple a day...is great for your immune system, your digestive system and your overall health. Loaded with fiber in both the skin and the flesh, apples not only feed your microbiome, they are good for your heart health too. Apples are also hydrating, so along with the fiber content, they can be a satisfying addition to your meal. Cook Mode (Keep screen awake) Ingredients 1 small (1 1/2 pounds) butternut squash, peeled and cut into 1/2-inch dice (about 4 cups) 2 cloves garlic, minced 3 tablespoons extra-virgin olive oil, divided ½ teaspoon salt, divided ½ teaspoon ground pepper, divided 2 tablespoons balsamic vinegar 1 teaspoon maple syrup 2 teaspoons Dijon mustard 8 cups packed baby spinach, roughly chopped 1 medium Honeycrisp apple, diced ½ cup diced sharp Cheddar cheese ½ cup toasted chopped pecans Directions Preheat oven to 400°F. Stir together squash, garlic, 1 tablespoon oil, 1/4 teaspoon salt and 1/4 teaspoon pepper in a large bowl. Spread on a large rimmed baking sheet and roast, stirring once, until tender, about 20 minutes. Meanwhile, whisk the remaining 2 tablespoons oil, vinegar, maple syrup, mustard and the remaining 1/4 teaspoon each salt and pepper in the large bowl. Add the roasted squash, spinach, apple, cheese and pecans. Toss to coat. To make ahead Prepare the butternut squash up to 7 days in advance and store it in an airtight container in the refrigerator. You can toast the pecans 1 week ahead. Frequently Asked Questions How do I choose the best butternut squash? Your squash should be dark beige, firm, smooth and unblemished, and it should feel heavy for its size. Give it a gentle tap, and it should sound hollow. Can I use the butternut squash seeds? Absolutely. Seeds from a pumpkin or any winter squash are delicious roasted. You can add roasted butternut squash seeds to this salad recipe, use them as a garnish for soups or snack on them. To prepare the seeds, wash them thoroughly, mix them with olive oil, honey and your choice of seasonings, then cook them in a skillet for about 15 to 20 minutes. Allow them to cool in the pan afterward. How should I store Fall Chopped Salad? This salad is best enjoyed on the day it is prepared. However, you can store it in an airtight container for 2 to 3 days. If you anticipate having leftovers, consider preparing individual portions by keeping the spinach and dressing separate from the other ingredients until you are ready to assemble the salad. What should I serve with Fall Chopped Salad? This salad is perfect for holiday gatherings with turkey or beef tenderloin, but it's versatile enough to enjoy any day of the week alongside chicken soup or sandwich. This is also the kind of salad that can be a meal with a side of cornbread. EatingWell.com, October 2019 Save Rate Print Nutrition Facts (per serving) 185 Calories 13g Fat 16g Carbs 5g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 8 Serving Size 1 1/4 cups Calories 185 % Daily Value * Total Carbohydrate 16g 6% Dietary Fiber 4g 14% Total Sugars 5g Added Sugars 1g 2% Protein 5g 9% Total Fat 13g 16% Saturated Fat 3g 13% Cholesterol 7mg 2% Vitamin A 11195IU 224% Vitamin C 32mg 36% Folate 23mcg 6% Sodium 255mg 11% Calcium 148mg 11% Iron 3mg 14% Magnesium 76mg 18% Potassium 315mg 7% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Additional reporting by Linda Frahm Linda Frahm Linda Frahm has been a copy editor and fact checker working with food and nutrition content for the past 30-plus years for consumer print and online publications. EatingWell's Editorial Guidelines