If you're looking for a delicious nutrient-rich recipe, this Kale Harvest Salad is the perfect combination of fall flavors, and is loaded with seasonal ingredients. Fresh kale, sweet potatoes, crisp apples, and pumpkin seeds all topped with a creamy Maple Tahini Dressing.

This fall kale salad is good as a fall salad recipe or winter salad recipe - perfect for when the ingredients are in-season and at peak freshness. But honestly, as a dietitian I enjoy it any time of year! Meal prep it and portion it into a mason jar for each day of the week. Or bring it to your next gathering - it's a perfect thanksgiving salad and a good salad to get something green on the holiday table! I hope you love it as much as I do. 😊
This was inspired by my Kale and White Bean Salad and my Beet & Arugula Salad. It pairs great with a big bowl of cozy Butternut Squash Soup or Roasted Red Pepper Soup! If you're looking for a festive holiday salad, try my Holiday Pear Salad with Arugula & Pomegranates.
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Key Ingredients and Substitutions
This Fall Harvest Kale Salad is made with simple ingredients. Below are some ingredient notes. Be sure to check the printable recipe card at the bottom for exact ingredient measurements and full recipe.
Salad Ingredients
- Kale - this salad calls for chopped kale. I use curly kale leaves which you can typically find at the grocery store either in a bag or in a bunch. If you want, you can use lacinato kale (Tuscan kale) instead. It has a slightly more mild flavor.
- Sweet potatoes - I use my air-fryer sweet potatoes, but you can cook your sweet potatoes your own favorite way. If you prefer, feel free to use different root vegetables - carrots, butternut squash, delicata squash, or kabocha squash would work here.
- Apple - juicy apples add sweetness to this salad. I use a honeycrisp apple because I love the texture and taste of them. They are sweet with a bit of tart at the finish. Feel free to use any apple variety you enjoy! Apple adds nutrients like dietary fiber, vitamin C, and antioxidants. Sweet apples also add the perfect balance of flavor when paired with kale.
- Pumpkin Seeds - I almost always add some kind of nut or seed to salads in order to increase the amount of healthy fats and add crunch. For this kale harvest salad, I am sticking with the fall flavors and using pumpkin seeds (pepitas). They're higher than most seeds in plant-protein with 8 grams of protein in just a quarter cup. They also contain magnesium which has been shown to improve brain health. If you don't like pumpkin seeds then sunflower seeds, hemp seeds, walnut pieces, or sliced almonds are a great alternative
- Feta Cheese - a popular cheese in the Mediterranean diet, feta cheese adds a briny, slightly tangy flavor and protein and calcium. If you like a smoother cheese, you can substitute it with creamy goat cheese. If you like a bolder flavor, use shredded or grated parmesan cheese
- Quinoa - use your favorite variety of quinoa - white, red, black, or tricolor quinoa. Quinoa is technically a seed, but it's classified as a whole grain. Whole grains contain dietary fiber for a healthy gut. Quinoa also contains zinc, folate, and plant protein. In fact, nutty quinoa is a complete protein which means it contains all 9 essential amino acids.
- Chickpeas or other protein - I like to add chickpeas to this salad for more plant-protein and fiber! If you have time and enjoy crispy chickpeas, make my Mediterranean roasted chickpeas. If you're short on time, use drained and rinsed canned chickpeas.
- Shallot or Red Onion (optional) - add either a diced red onion or sliced shallot for even more flavor in this recipe.
- Seasonings - I use my air-fryer sweet potato recipe for this salad which contains additional seasonings including paprika and garlic powder. This is totally optional but I love the flavor it adds.
- More Optional Ingredients- pomegranate seeds, chopped dates, dried cranberries, or another dried fruit
Dressing Ingredients
You can use your favorite store-bought dressing for this Autumn Kale Harvest Salad. But I highly recommend this simple homemade dressing. If you want to make a Maple Tahini Dressing, here are the ingredients you will need.
- Tahini - Tahini is a sesame paste made from toasted and ground sesame seeds, oil, and usually salt. It has a creamy consistency with a nutty, earthy flavor and is used in many Mediterranean recipes. It's a key ingredient for this healthy salad dressing. When I make a recipe using tahini, I find it's easier to use a squeezable tahini. Mighty Sesame Co. and Seed + Mill both come in a squeeze bottle. Trust me - it's so much easier to get out of the bottle! If you prefer a sweeter flavor, feel free to substitute tahini with peanut butter or almond butter. Sunflower seed butter works for a nut free option.
- Maple Syrup - bit of pure maple syrup adds a hint of sweetness and balances out the tahini and lemon juice
- Lemon Juice - Fresh lemon juice not only brings a tangy flavor to the tahini, but the citric acid in lemon juice also acts as a natural preservative. Plus, it contains vitamin C which is important for your immune health.
- Extra Virgin Olive Oil - Just a bit of olive oil helps to give this simple dressing a perfect creamy texture. It also adds antioxidants and heart-healthy fats that support brain health and hormone health. You can use avocado oil if you prefer a more mild flavor.
- Garlic Clove - You’ll be using raw garlic so a little bit adds lots of flavor. Garlic is an antimicrobial, which is why I often add it to an immunity booster shot. It also contains antioxidants. If you don't like the taste of garlic, feel free to leave it out. You can also substitute using ⅓ teaspoon garlic powder.
- Kosher Salt & Black Pepper - a pinch of salt and black pepper is the best way to tie all the flavors together.
How to Make a Kale Harvest Salad
Below are the instructions for how to make this fall harvest salad with some visuals that I hope are helpful! Don't forget to check out the recipe card at the bottom for the full recipe.
- Step 1 - Cook your quinoa: if you already have quinoa cooked, skip to step 2. Cook the quinoa according the package instructions. Typically, quinoa will need to be rinsed first. Then, add it to a pot with water and bring it to a boil. Lower heat, cover, and simmer for 15 minutes. Remove from the heat and let it cool while the other components of the salad are prepared.
- Step 2 - While the quinoa is simmering, cook your sweet potatoes: if you already have sweet potatoes cooked, skip to step 3. Use your favorite method to cook your sweet potatoes. I like to use my air-fryer sweet potato recipe for this: dice the potato in 1 inch pieces, add ½ tablespoon olive oil, ½tsp paprika, ½ teaspoon garlic powder, ¼ teaspoon salt and place them in the air fryer in a single layer. Cook at 390℉ for 8-12 minutes, shaking halfway through.
- Step 3 - Prep your kale. This step is optional but highly recommended! Chop your kale into ribbons or small pieces based on your preference. Add a pinch of salt, olive oil, and apple cider vinegar or lemon juice to your kale. Massage the kale between your fingers and set it aside to set while you prepare the dressing.
- Step 4 - While the kale marinates, make your dressing. Option 1: add all the dressing ingredients to a food processor and blend for 30 seconds-1 minute until smooth. Add water to thin it out as needed. Option 2: add all the dressing ingredients to a bowl or measuring cup and whisk. Add water to thin it out as needed.
Step 5 - Dice the apple and red onion or shallot (if using). I suggest chopping everything in small pieces so you get a little bit of everything in each bite! In a large bowl, add the following ingredients: massaged kale, cooked sweet potato, apples, pumpkin seeds, feta cheese, and shallot or red onion (if using).
Step 6 - Add the dressing on top and give it all a toss.
Hint: If you are making this salad in advance, add the dressing right before serving. If you prefer a lighter dressing, use my Lemon Dijon Dressing!
Video of How to Make a Kale Harvest Salad
Here's a video showing how to make this recipe that I hope is helpful!
Dietitian Tip
One of the best ways to ensure you'll eat (and enjoy!) your vegetables is to make sure they taste great by choosing combinations that pair well together. And my secret weapon to convert any veggie-hater into a lover is to add a great sauce or dressing. Making a homemade dressing that contains nutrient-rich ingredients like the Maple Tahini Dressing used in this Kale Harvest Salad is a double win: flavor + nutrition. 😊
Variations
The best part about making this perfect fall salad at home is you can customize it to your liking! Below are some ideas, but feel free to get creative!
- Dairy-free - a great way to make this salad dairy-free (and vegan) is to replace the feta cheese with creamy avocado.
- Maple Balsamic - if you aren't a fan of creamy tahini dressings, this salad goes great with my Maple Balsamic Vinaigrette Dressing, too! It's made with balsamic vinegar, extra-virgin olive oil, dijon mustard, and maple syrup and has a lighter consistency.
- High Protein - this grain bowl recipe contains protein from the quinoa, pumpkin seeds, kale, feta, and tahini. If you want to add even more and don't like the idea of adding chickpeas, top it with grilled chicken, salmon, or your own favorite protein instead.
Meal Prep and Storage for Kale Harvest Salad
- Storage - store leftovers of this kale harvest salad in the refrigerator in an airtight container for up to 3-4 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 about 1 week. Storage
- Meal Prep - cook the quinoa and sweet potatoes ahead of time. You can also dice the apples and prep your kale ahead of time and make the dressing in advance. Everything will be ready to go when you want to assemble the salad!
Expert Tips
- Don't skip the step of massaging the kale. It really makes a difference in the texture of the salad.
- Wait to add the dressing until right before serving the salad.
FAQ
While healthy means something different to everyone, this kale harvest salad in a nutrient-rich option. Kale contains several important nutrients including dietary fiber for gut health, plant protein, and several vitamins and minerals - calcium, iron, vitamins A, C, and K, and antioxidants. Several of the ingredients including quinoa and pumpkin seeds provide plant-protein and dietary fiber to support a healthy gut. This recipe also contains important nutrients for brain health and heart-healthy fatty acids from the seeds, tahini, and olive oil in the dressing and calcium from the feta cheese.
One of the good things about this salad is that it's versatile. You could serve it as a main dish with your favorite protein on top. Chicken, shrimp, steak or salmon would work here. If you want to keep it plant-based, add tofu or chickpeas on top. It also makes a great side dish! My favorite way to enjoy it is with crispy chickpeas on top!
Absolutely! I often use a bag of pre-washed and chopped kale for this recipe.
Yes, this salad is gluten-free.
Find tahini near the nut butters or in the ethnic food section at the grocery store. You can also order it on Amazon. Store tahini in a cool, dry area at room temperature.
Tahini has a nutty and earthy flavor. It is bitter on it’s own, but great for recipes like this where it is used to add flavor and creaminess.
Related
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Perfect for Pairing
These are my favorite dishes to serve with this Kale Harvest Salad:
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📖 Recipe
Simple Kale Harvest Salad with Maple Tahini Dressing
Ingredients
- 6 cups kale, packed
- 1 cup diced apple 1 large apple
- 1 cup cooked sweet potato 1 small potato or half large potato
- 1 cup cooked quinoa
- ½ cup feta cheese
- ¼ cup pumpkin seeds
- ¼ cup chopped red onion or shallot
- 1 cup chickpeas optional
For Maple Tahini Dressing
- ⅓ cup tahini
- ¼ cup lemon juice 1 large lemon or 2 small lemons
- 1 tablespoon extra virgin olive oil
- 1½ tablespoon pure maple syrup
- 1 clove garlic
- ¼ cup water more as needed to thin it out
- ½ teaspoon salt
- ⅛ teaspoon black pepper
For Sweet Potatoes if using my Air Fryer Sweet Potato Recipe, make half the recipe
- 1 small sweet potato or ½ large sweet potato
- 1 tablespoon extra-virgin olive oil
- ¼-½ teaspoon paprika
- ¼-½ teaspoon garlic powder
- salt to taste
Instructions
- Cook your quinoa: if you already have quinoa cooked, skip to step 2. Cook the quinoa according the package instructions. Typically, quinoa will need to be rinsed first. Then, add it to a pot with water and bring it to a boil. Lower heat, cover, and simmer for 15 minutes. Remove from the heat and let it cool while the other components of the salad are prepared.
- While the quinoa is simmering, cook your sweet potatoes: if you already have sweet potatoes cooked, skip to step 3. Use your favorite method to cook your sweet potatoes. Note: I like to use my air-fryer sweet potato recipe for this: dice the potato in 1 inch pieces, add ½ tablespoon olive oil, ½tsp paprika, ½ teaspoon garlic powder, ¼ teaspoon salt and place them in the air fryer in a single layer. Cook at 390℉ for 8-12 minutes, shaking halfway through.
- Prep your kale. This step is optional but highly recommended! Chop your kale into ribbons or small pieces based on your preference. Add a pinch of salt, olive oil, and apple cider vinegar or lemon juice to your kale. Massage the kale between your fingers and set it aside to set while you prepare the dressing.
- While the kale marinates, make your dressing. Option 1: add all the dressing ingredients to a food processor and blend for 30 seconds-1 minute until smooth. Add water to thin it out as needed. Option 2: mince the garlic and then add all the dressing ingredients to a bowl or measuring cup and whisk. Add water to thin it out as needed.
- Dice the apple and red onion or shallot (if using). I suggest chopping everything in small pieces so you get a little bit of everything in each bite! In a large bowl, add the following ingredients: massaged kale, cooked sweet potato and quinoa, apples, pumpkin seeds, feta cheese, shallot or red onion (if using), chickpeas (if using).
- Add the dressing on top and give it all a toss.
- Hint - If you are making this salad in advance, add the dressing right before serving.
Video
Notes
- Don't skip the step of massaging the kale. It really makes a difference in the texture of the salad.
- Wait to add the dressing until right before serving the salad.
- Meal Prep - cook the quinoa and sweet potatoes ahead of time. You can also dice the apples and prep your kale ahead of time and make the dressing in advance. Everything will be ready to go when you want to assemble the salad!
- Storage - store leftovers of this kale harvest salad in the refrigerator in an airtight container for up to 3-4 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 about 1 week.
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