Roasted Delicata Squash Salad, Maple Dijon Dressing

This gorgeous Delicata Squash Salad with a simple maple dijon dressing is a delicious salad for any time of year, but it's especially perfect for the fall and winter months! The roasted delicata squash almost caramelizes in the oven and is paired peppery arugula. Everything is topped with creamy goat cheese, pecans, and chopped dates for a hint of sweetness.

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As a dietitian, naturally I'm the one in my family put responsible for bringing either a vegetable side dish or salad to the Thanksgiving table! This flavorful fall salad is a great recipe for your turkey dinner, Christmas holiday table, or next time you want to bring a colorful side salad to a dinner party.

I recently brought it to a dinner party and I was super happy with the response I got. A couple of my friends even asked for the recipe after the party which is the best feeling to me.

While this hearty salad is fancy enough for a holiday meal, it's easy enough for a weekday lunch or dinner! Just add your favorite protein and a whole grain to turn it into a complete meal. It pairs well with chicken sage meatballs, balsamic chicken or smoked paprika salmon and bone broth rice.

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Key Ingredient Notes and Substitutions
How to Make a Delicata Squash Salad
Dietitian Tip
Variations
Equipment
Meal Prep & Storage
Expert Tips
FAQ
Related
Perfect for Pairing
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Key Ingredient Notes and Substitutions

This easy delicata salad recipe is made with basic ingredients. Below are some notes. Be sure to check the recipe card for ingredient measurements.

Salad Ingredients

Delicata Squash - delicata squash is a long shaped squash with thin edible skin and a slightly sweet flavor. When choosing a delicata squash, look for one with a creamy color and green stripes. It should be heavy for it's size. Nutritionally, they contain several important nutrients including fiber, vitamin C, and potassium.
Arugula - the peppery flavor in fresh arugula pairs perfectly with the squash and maple vinaigrette dressing. Arugula contains iron, potassium, vitamin A, and calcium. Looks for baby arugula which is sweeter than adult arugula. You can substitute with different fresh salad greens like baby spinach or baby kale or do a combo.
Goat Cheese - soft goat cheese is creamy and decadent and pairs beautifully with arugula. Look for plain goat cheese. You can find it near the delicatessen with the other cheeses at the grocery store. Goat cheese provides a good amount of protein, calcium, and phosphorus. If you don't like goat cheese, a salty cheese like feta cheese, shaved parmesan cheese, or tangy blue cheese are good alternatives!
Pecans - crunchy pecans are a great pairing in this salad. They also add extra protein, fiber, and vitamin E which has been shown to support brain health. Buy nuts in bulk to save some money. Feel free to use a different nut or seed if you don't like pecans. Walnuts, sliced almonds, chopped cashews, pumpkin seeds, or sunflower seeds are good substitutes.
Dates - dates have a caramel-like sweet flavor and are a great addition to the savory flavors in this salad. Plus, dates also add nutrition including extra fiber and some potassium, iron, Vitamin B6 and magnesium. You can easily replace the chopped dates with dried cranberries or pomegranate seeds.
Fresh Thyme - fresh thyme adds fall flavor. You can add sage leaves or rosemary too if you'd like. If you want to use dried herbs, use 1 teaspoon of dried thyme.
Extra-Virgin Olive Oil - you'll use olive oil for the roasted squash. Avocado oil works here too.

Dressing Ingredients

You can use a store-bought Maple Vinaigrette for this Delicata Arugula Salad. But if you want to make a homemade dressing, here are the ingredients you will need.

Extra-Virgin Olive Oil - extra virgin olive oil is olive oil in it’s purest form (least processed) so it retains all the antioxidants and nutrients from the olive itself. If accessible, I suggest using high-quality extra virgin olive oil for the best taste. Olive oil is high in oleic acid, a monounsaturated fat that can reduce inflammation and has been shown to improve brain health.
Fresh Lemon Juice - fresh lemon juice adds a vibrant lemon flavor and some vitamin C for your immune health.
Apple Cider Vinegar - I like to add some apple cider vinegar to enhance the acidity of this dressing.
Maple Syrup - a bit of real maple syrup adds a hint of sweetness and balances out the other salty and savory flavors in this salad dressing. Feel free to use honey instead if you prefer.
Dijon Mustard - a little bit of dijon is my favorite way to add some tang and spice to this dressing and it pairs so well with the sweetness of the pears! Feel free to leave it out if you want.
Garlic Clove - amp up the flavor with freshly minced or grated garlic. If you prefer a more mild flavor, use shallots instead.
Dried Thyme, Kosher Salt & Black Pepper - to tie all the flavors together.

How to Make a Delicata Squash Salad

Below are the instructions for how to make this simple salad with visuals that I hope are helpful! Don't forget to check out the recipe card at the bottom for the full recipe.

Step 1: Preheat the oven to 400℉ (200°C). Line a large sheet pan with parchment paper and spray with olive oil spray. Rinse your delicata squash. Cut off the ends and carefully cut delicata squash in half lengthwise. No need to remove the skin of delicata squash. Scoop out the seeds and cut the squash into thin moon shaped slices.

delicata squash moons on a baking sheet.

Step 2: Combine the squash with olive oil, salt, pepper, and thyme. Give it a toss and add it in a single layer to the baking sheet. You may need to use 2 baking sheets. Roast in the preheated oven for 20-25 minutes, until fork tender.

Step 3: While the squash roasts, make the maple dijon dressing by whisking the dressing ingredients in a small bowl or shaking them in a mason jar. My suggestion is to whisk everyhting except the olive oil. Then drizzle in the oil and whisk until it's emulsified. This helps prevent the dressing from separating.

Step 4: The squash is done roasting when it's golden brown and fork tender. Remove from the oven and let it cool. In a large bowl or your favorite serving bowl, arrange the arugula. Top the bed of arugula with delicata squash slices, pecans, goat cheese and dates. Drizzle about half the dressing on right before serving. Serve the rest of the dressing on the side.

Hint:

Dietitian Tip

One of the best ways to make a great salad is to choose a combination of seasonal ingredients that pair well together. And my secret to crowd-pleasing homemade salads is to add a great sauce or dressing. Making a homemade dressing that contains nutrient-rich ingredients like the Maple Dijon used in this Delicata Squash Arugula Salad is a double win: flavor + nutrition. 😊

Variations

One of my favorite things about this delicata squash salad is you can customize to your taste! Below are some ideas, but feel free to get creative.

Apple Pear - add sliced apple or pears (or both!) for more sweetness.
Squash & Sweet Potato - add sliced sweet potato to the sheet pan with the Delicata squash for even more color. You can also add red onion for more flavor.
Citrus - add orange slices for a citrus touch and more color.
Different Greens - use a spring mix or a combination of baby kale, spinach, and arugula to add variety.
Avocado - creamy avocado would go great on this salad, too and are a great replacement for the goat cheese if you're serving someone who is dairy-free.
Cranberry or Pomegranate - replace the dates with either dried cranberries or fresh pomegranates for sweetness and texture.

Equipment

You'll need a sturdy large sheet pan for this recipe. I have Nordic Ware Naturals Half Sheet (set of 2) and use them multiple times a week. They don't warp like other sheet pans I've had and they cook things evenly every time. Grab them here.

Meal Prep & Storage

Meal Prep - make your dressing ahead of time so it's ready to go when you want to assemble the salad. You can also roast the squash ahead of time and store in the fridge for up to 2-3 days.
Storage - store leftovers in the refrigerator in an airtight container for up to 2-3 days. I suggest storing the salad ingredients separately from the dressing so the salad doesn't get soggy. The dressing will stay good in the fridge for 3-7 days.

Expert Tips

You can tell if a delicata squash is ripe by it's color. It should be a creamy color with green stripes. If you can only find one with orange stripes that will work.
Wait to add a drizzle of dressing until just before serving. Add about half the dressing and serve the rest on the side to give your guests the freedom to add their desired amount.
I suggest using baby arugula. Baby arugula is harvested while it is young and it's more mild in flavor. Mature arugula is almost too fierce of a flavor to eat raw while baby arugula has a pleasant peppery taste.

FAQ

Is this Delicata Squash Salad healthy?

While healthy means something different to everyone, this Delicata Squash Arugula Salad in a nutrient-rich option. Delicata squash contain several important nutrients including dietary fiber for gut health and several vitamins and minerals - vitamin C, potassium, and antioxidants to name a few. Arugula is a low-calorie food that provides vitamin K, iron, and dietary fiber. This recipe also contains important nutrients for brain health and heart-healthy fatty acids from the olive oil in the dressing and protein from the goat cheese and pecans. Chopped dates add sweetness without added sugars.

How do I serve a Delicata Squash Salad?

If you're bringing it to a party or serving it to a group, serve it on a pretty platter! If you're eating it for lunch or dinner, you can serve it as a side or as a main dish with your favorite protein. Chicken steak, or salmon pair well with this salad. If you want to keep it plant-based, add quinoa, tofu, or roasted chickpeas on top.

Can I use a different cheese?

Absolutely! Feta cheese, blue cheese, gorgonzola cheese, or parmesan cheese would all work well with the flavors in this salad.

Is this recipe gluten-free?

Yes, this is a gluten-free recipe!

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Perfect for Pairing

These are my favorite dishes to serve with this Delicata Squash Salad:

I hope you enjoy this recipe as much as I do! I would love to hear from you! If you made this recipe, please leave me a review below or tag me in a photo or story on Instagram. Your reviews help support me and make it possible for me to continue to create the recipes you know and love. 🙂 IG: @mallorythedietitian

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