Fall Harvest Quinoa Salad

Bring a cornucopia of autumnal deliciousness to your table with my easy Fall Quinoa Salad recipe! This healthy harvest salad features sweet roasted butternut squash, crunchy apples, and chewy-tart cranberries tossed in a creamy maple dijon vinaigrette—equally suited for packed lunches and holiday tables. 

This post is sponsored by Success Rice but all thoughts and opinions are my own. Thank you for supporting the brands that make Wellness by Kay possible!

I’m not sure if you know this, but I’m kind of obsessed with quinoa. Whether it’s a sweet quinoa breakfast bowl to start my day, a light n’ lovely bowl of Jennifer Anniston’s viral quinoa salad for lunch, a zippy Mexican quinoa salad for a Meatless Monday/Taco Tuesday mashup, or a rich, comforting bowl of cheesy chicken parmesan quinoa casserole—if it’s got quinoa, I want it.

After all, how can you argue with something so delicious and undeniably nutritious?? Quinoa has all 9 amino acids, making it a rare example of a perfect vegan protein. It’s also packed to the gills with fiber and other essential nutrients. Superfood, indeed. And that nutty flavor? To die for! The only problem with this magical ingredient? The time investment. ⏲️

While I don’t always have the time or patience to make a batch of quinoa from scratch–all that rinsing, measuring, and simmering, amirite?–I’ve finally found the ancient grain-loving solution for busy folks everywhere. Thanks to the geniuses over at Success Rice, a perfectly portioned, fluffy bowl of quinoa is never more than 10 minutes from reach!

So, if you’re looking for a super speedy, extra easy way to add some colorful, sweet, satisfying, good-for-you salad goodness to your cool weather menu, you can stop your scrolling. This quinoa & roasted butternut squash salad is the antidote to mealtime monotony!

Need more spectacular seasonal salad recipes to add to your rotation? Try my apple arugula salad with maple balsamic vinaigrette and warm couscous & brussel sprout salad next! 

Why You’ll Love This Harvest Fall Salad Recipe

• Beautifully Balanced. I have been loooooving roasted winter squash lately—it’s truly nature’s candy! Add nutty quinoa, salty parmesan, sweet apples, sweet-tart cranberries, and tangy-sweet maple dijon dressing to the mix and you’ve got yourself a stunner of a salad.
• Quick & Easy. This simple quinoa butternut squash salad is a snap to throw together—especially with the help of Success Rice boil-in-bag quinoa packets. There’s barely any prep work required aside from chopping the squash and apple! All in, you’re looking at just 15 minutes of active kitchen time.
• Meal Prep Mastery. Despite being in the same “salad” category as basic mixed greens, this butternut squash quinoa salad is made with super hearty ingredients that won’t wilt—even after days in the fridge.
• Holiday Helper. Speaking of prepping, this make-ahead-friendly fall harvest salad is the ideal way to add a lighter veggie-forward side to your Thanksgiving or Christmas spread.

Nutritional Deep Dive

Whole grains that boast perfect plant-based protein mixed with colorful fruit and vegetables? This quinoa and butternut squash salad hits the perfect health trifecta if you ask me! 

If served as an entrée, you’ll get 9 grams of protein from the quinoa and cheese, 10 grams of fiber from the quinoa, fruit, and veggies, and 20 grams of mostly heart-healthy fats from olive oil. And all this for the low-low cost of just 386 calories?!? It sounds too good to be true, but I promise it isn’t.

But while this cranberry apple quinoa salad is a nutritional heavy-hitter as written, there are endless adaptations to reach your particular dietary goals. Here are just a few ideas:

• Want more protein? Try adding air fryer chicken bites or maple mustard baked salmon. 
• Need more fat to maximize your macros? Try adding more nuts, seeds, or creamy avocado.
• Need more bulk without extra calories? Try adding massaged kale, arugula, or baby spinach to the mix.
• Need to lower the calorie content? Skip the cheese!

Nutritional Spotlight: I know the word “superfood” gets tossed around left and right these days, but if anything makes the cut, quinoa is it! Just a single cup-sized serving 5 grams of fiber and 8 grams of perfect protein to the table—that means it has all 9 amino acids required for building muscle. This is great news for vegetarians and vegans, sure. 

But it’s also great news for anyone who is looking to cut down on their meat consumption for ecological reasons or lower their grocery bills. At just $0.80, a package of Success Rice quinoa costs pennies on the dollar of even the cheapest animal protein. 

And that’s not all! Quinoa is also an excellent source of magnesium, folate, potassium, and zinc. Oh, and did I mention that it’s gluten-free and higher in antioxidants than other grains? See what I mean about “superfood” being a fitting descriptor? 😉

Ingredients & Substitutions

• Success Boil-In-Bag Tri-Color Quinoa – These genius little packets take all the guesswork out of cooking perfectly fluffy quinoa. No measuring, no rinsing, no “should I cover it or not” fretting. Just toss in a pot of boiling water and 10 minutes later you’ll be rewarded with 1 heaping cup of cooked quinoa! 
• Butternut Squash – Perhaps the most famous of the winter squash, but certainly not your only option—especially when it’s in season. Feel free to swap in any other hard, edible squash variety like acorn, kabocha, buttercup, or turban squash instead!
• Olive Oil – If you have the option, now would be an excellent time to bust out your fancy cold-pressed finishing oil. If not, normal olive oil, avocado oil, or canola oil are all heart-healthy options. 
• Apple – Any variety you like to eat out of hand is great. I personally prefer crisp, sweet-tart varieties like Honeycrisp, Cosmic Crisp, and Pink Lady. Feel free to swap in pears if you like!
• Pecans – I love adding nuts and seeds to salads for added crunch. I’m obsessed with pecan pie, so around this time of year I have lots on hand. You are welcome to use your choice of nut (e.g. walnuts), or swap in a nut-free option like pepitas. Alternatively, just omit them!
• Dried Cranberries – Dried fruit adds a lovely chewiness, plus I love the bright pops of sweet-tart flavor. Other good options include chopped dried cherries or chopped dried apricots!
• Parmesan Cheese – Salty, creamy, nutty, umami cheese is an excellent foil for the sweetness of the squash and fruit. 
• Fresh Parsley – Bright, lemony parsley adds a welcome pop of color and freshness. I prefer using flat-leaf parsley to curly, but that’s just me!
• Lemon – Lemme let you in on a secret: bottled lemon juice can’t hold a candle to the taste of fresh. To get the most juice from your fruit, give it a firm roll on your counter for about 10-15 seconds before slicing it open. 
• Pure Maple Syrup – Definitely the sweetener of the season, and potentially my favorite sweetener of all. Make sure you reach for the real stuff, not the dyed corn syrup masking itself behind clever branding. Feel free to swap in honey or agave if you prefer, though note that you may want to adjust the amounts to taste. Maple is less sweet than both alternatives.
• Dijon Mustard – When mixed with sweet maple, dijon takes on an almost honey mustard vibe. It also acts as an excellent emulsifier, ensuring your fall harvest salad dressing is creamy and uniform. 
• Salt & Black Pepper – If possible, use kosher salt or fine sea salt and freshly cracked black pepper for the best flavor. 

How To Make Apple Cranberry Quinoa Salad With Butternut Squash

You’re going to love how simple it is to make this easy quinoa salad. Here’s how it’s done:

Step 1: Roast the Butternut Squash. Preheat the oven to 400ºF. Add the cubed butternut squash to a large baking tray. Drizzle with the olive oil and season to your liking. Combine thoroughly. Bake in the preheated oven for 30-40 minutes, tossing halfway through.

Step 2: Prepare Success Boil-In-Bag Tri-Color Quinoa according to the package directions.

Step 3: Make Maple Dijon Vinaigrette. Add the olive oil, lemon juice, pure maple syrup, and dijon mustard to a small jar or mixing bowl. Combine thoroughly.

Step 4: Toss Salad. Add the cooked quinoa, roasted butternut squash, chopped pecans, dried cranberries, chopped apple, and shredded parmesan cheese to a large mixing bowl. Pour the dressing over top and toss to combine. Season with salt and black pepper.

Step 5: Serve & Enjoy!

Optional Variations 

I mentioned a few ways you can customize this harvest quinoa salad in the nutritional deep dive above, but don’t feel limited by strictly dietary needs. Eating is supposed to be joyful, so build the grain bowl of your dreams! Here are another few ideas to get your creative wheels turning:

• Swap in air fryer sweet potato cubes for the squash, or add them to the mix. While you’re at it…
• Try adding more fall favorites like goat cheese, pears, pomegranate arils, or roasted pumpkin seeds. 
• Don’t have quinoa? Use another fiber-rich whole grain like brown rice, farro, or barley.
• Need to make it dairy-free or vegan-friendly? Use plant-based cheese or substitute nooch flakes.
• Fresh outta parm? Not to fret. You can swap in any other hard aged cheese like Grana Padano or Asiago. You could also go in a creamier direction by using goat cheese, or in a tangier direction by using crumbled feta!

Expert Tips

• Don’t be shy with seasonings. Butternut squash plays nicely with others! Try adding a sprinkle of cinnamon for sweetness, ginger for sweet heat, cayenne or red pepper flakes for hot heat, or rubbed sage for herbaceousness.
• Get roasted! We’re looking to get the squash caramelized for the best flavor. When it’s golden brown, you’re good to go.
• In a rush? Use frozen butternut squash cubes to cut back on prep time.
• Toast your nuts—they’ll taste so much better! Simply place them in a preheated dry skillet over medium heat, swirling the pan often to prevent burning.
• Grate your own cheese. It’s cheaper, it tastes better, and it melts better. Also, if you’re a vegetarian, make sure to read your labels—many parmesan brands are produced with animal rennet.
• Using dry bulk quinoa? Make sure to rinse it first to remove the natural saponin coating—it can make your grains taste bitter. Using Success Rice boil-in-bag quinoa? Go ahead and skip this step—they already took care of it for you. 

Serving Suggestions

Warm, room temperature, or cold, you can serve it up however you like. This harvest quinoa salad is ready to bring a touch of healthy fall-inspired yum to any meal! Here are some fun ways to make it shine:

• Holiday Gatherings: Thanksgiving, Christmas, Friendsgiving – this salad fits right in! Its cozy fall flavors and vibrant colors will make it a crowd favorite on any holiday table. Just set it out and watch it disappear like magic!
• Hearty Side for Weeknight Dinners: Serve it alongside roasted chicken, grilled salmon, or a veggie-packed main to bring a warm, comforting touch to any meal. It’s the perfect side when you want something easy but packed with flavor.
• Meal Prep Magic: Make a big batch, divide it into containers, and you’re all set with nutrient-dense lunches for the week. This salad holds up well and just gets tastier as the flavors meld together.
• Perfect for Potlucks or Picnics: No mayo here, so it’s great for outdoor events! Toss this in a big bowl for your next picnic or potluck, and enjoy the rave reviews from friends and family.
• Lunch on the Go: Pack it in a mason jar for a quick, wholesome lunch you can enjoy anywhere. Top it with extra greens or a sprinkle of nuts for added crunch, and you’ve got a filling, satisfying meal.
• Light Main Course: For a lighter meal, enjoy this salad on its own. Still feeling munchy? Add a side of crusty garlic bread baguette or pair it with a warm cup of creamy tomato soup. What a cozy, satisfying fall lunch or dinner!

Storage & Reheating Instructions

• Room Temp. Once assembled, quinoa salad should keep well at room temperature for several hours
• Refrigerator. Got leftovers? My quinoa harvest salad should keep well in an airtight container in the fridge for up to a week.
• Freezer. While I don’t recommend freezing the raw apple chunks (they’ll get mushy), the rest can be frozen for up to 3 months.
• Reheating. To serve, allow to defrost overnight in the fridge or for a few hours at room temperature. You are welcome to eat it cold, room temp, or warm—it’s great no matter what. 

FAQs

Is it okay to eat quinoa salad every day?

Unless you have a particular dietary issue like grain allergies, saponin allergy, or are on a low-carb diet, I don’t see why not! This quinoa harvest salad is a veritable font of essential nutrients.

Is quinoa salad high in carbs?

It depends on the quinoa salad recipe, but generally speaking, yes. Quinoa itself is relatively carby, with about 30-40 grams of carbohydrates per serving. Of those, about 5-7 grams come from fiber, though, so the net carb count will be lower. Other sweet ingredients (like the squash and maple syrup we use here) will also contribute to the overall carb count. 

Why is my quinoa salad mushy?

Oh no! It seems like one of a few things might’ve happened:

A.) You over-cooked the quinoa and it got waterlogged. 

B.) Your water-to-quinoa ratio was off, and you added too much liquid. That’s why I love Success Rice boil-in-bag quinoa—it’s foolproof!

C.) You didn’t rinse your quinoa before cooking, and the saponin coating made it gummy. Another reason to love Success Rice? No rinsing needed. Just drop the bag and go!

D.) You didn’t rest and fluff your quinoa before mixing the salad. Give it a few minutes off the heat, then fluff with a fork like you would rice!

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