Butternut Squash Salad with Apple and Cheddar is a fresh, colourful salad with the perfect mix of sweet, savoury and crunchy. The roasted squash, crisp apple, mature cheddar, baby greens, red onion and pumpkin seeds all come together for a delicious combination.
Finished with a light Dijon maple dressing, it has just the right balance of tangy and sweet without being too heavy. Perfect as a side dish, light lunch or simple salad to serve with your favourite main.
Calories in Butternut Squash Salad
This recipe serves 3 and is 247 calories per serving.
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See the recipe card for full nutritional estimation.
Ingredients Notes
To make this recipe you will need the following ingredients:
- Butternut squash: Use peeled and sliced butternut squash for this salad. It is roasted with salt, black pepper, paprika and a little cayenne until tender and lightly golden, which brings out its natural sweetness.
- Salt, black pepper, paprika and cayenne: Simple seasoning for the squash before roasting. The cayenne adds just a gentle warmth, but you can leave it out if you prefer.
- Baby greens: A mix of baby salad leaves works perfectly here. They give the salad a fresh base without overpowering the other flavours.
- Apple: Choose a crisp apple for the best texture. It adds freshness, sweetness and a lovely crunch against the roasted squash and cheddar.
- Pumpkin seeds: These add crunch and a slightly nutty flavour. You can toast them lightly first for extra flavour.
- Reduced Fat Cheddar: Reduced fat Mature cheddar works really well in this salad, as the sharpness balances the sweetness from the squash, apple and maple dressing.
- Red onion: Adds a little bite and colour. Slice it thinly so it blends nicely through the salad without being too strong.
- Dressing: A simple mix of Dijon mustard, maple syrup, vinegar, olive oil, garlic powder, salt and black pepper. It has a lovely balance of tangy, sweet and savoury flavours and coats the salad without making it heavy.
Once you've gathered all the ingredients and prepared them accordingly, you're all set to create this easy and delightful recipe.
See the recipe card for specific quantities and instructions.
Variations and Substitutes
Here are some easy ways to change up this Butternut Squash Salad with Apple and Cheddar:
- Swap the squash
Use roasted sweet potato, pumpkin or acorn squash instead of butternut squash. - Change the greens
Baby greens work well, but spinach, rocket, mixed lettuce or chopped romaine are all great options. - Use a different cheese
Mature cheddar adds a lovely sharpness, but feta, goat's cheese, blue cheese or a lighter cheddar would also work. - Try another fruit
Apple adds crunch and freshness, but pear would be delicious too. - Switch the seeds
Pumpkin seeds can be swapped for sunflower seeds, walnuts, pecans or almonds. - Make it more filling
Add cooked chicken, turkey, chickpeas, lentils or quinoa for a more substantial salad. - Adjust the dressing
Use apple cider vinegar, white wine vinegar or balsamic vinegar, and swap the maple syrup for honey if preferred.
What to Serve with Butternut Squash Salad
This Butternut Squash Salad with Apple and Cheddar works well as a light lunch on its own, but it is also a great side dish for so many meals.
- Roast chicken or turkey
Perfect with a simple roast dinner, especially if you want something fresh and colourful on the side. - Grilled chicken, steak, pork or even salmon
The sweet roasted squash, apple and maple dressing pair really well with simply seasoned grilled meats or fish. - Soup
Serve it alongside a bowl of soup for an easy lunch. It would be lovely with tomato soup, vegetable soup or a creamy butternut squash soup. - Sandwiches or wraps
Great with a toasted sandwich, panini or wrap when you want something fresh and crunchy on the side. - Quiche or frittata
This salad works really well with egg-based dishes, especially for lunch or a lighter dinner. - Baked potatoes
Serve with a hot baked potato for a simple filling meal, with the salad adding freshness and crunch.
How to Store
This salad is best enjoyed freshly made, as the baby greens will start to wilt once mixed with the dressing.
If you are making it ahead or enjoying it over a couple of days, keep everything stored separately. I like to reheat the roasted butternut squash before serving, so I always keep that in its own airtight container in the fridge. It can be reheated in the microwave (may go very soft), oven or air fryer until warmed through.
The dressing can also be made ahead and stored in a sealed jar or container in the fridge, then shaken well before using. Keep the baby greens, apple, cheddar, red onion and pumpkin seeds separate until you are ready to assemble.
Slice the apple just before serving to keep it fresh and prevent browning. Once the salad is fully assembled and dressed, it is best eaten the same day.
More Salad Recipes
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Recipe Card
Butternut Squash Salad with Apple and Cheddar
A fresh and colourful Butternut Squash Salad with Apple and Cheddar, packed with sweet roasted squash, crisp apple, sharp cheddar and a simple maple Dijon dressing.
Ingredients
- 400g (14oz) butternut squash, peeled and sliced into slice into thin half-moon wedges
- ½ teaspoon of paprika
- ¼ teaspoon of cayenne
- salt and pepper
- 125g (4.4oz) of mixed baby greens
- 1 apple, cubed
- 15g (0.5oz) pumpkin seeds,
- 80g (2.8oz) of reduced fat cheddar,
- ½ small red onion, sliced thinly
For the dressing
- 2 teaspoons of Dijon mustard
- 2 teaspoons of maple syrup,
- 2 teaspoons of white wine vinegar
- 2 teaspoons of olive oil,
- salt pepper
- ½ teaspoon of garlic powder
Instructions
- Preheat oven to 180°C fan / 200°C / 400°F / gas mark 6.
- Whisk all the dressing ingredients together until combined and set aside.
- Place the butternut squash on a baking tray lined with parchment paper. Spray well with olive oil spray, then add the paprika, cayenne, salt and black pepper. Toss to coat, then bake for 20 minutes, or until lightly golden and tender.
- Place the baby greens in a large serving bowl or on a large plate. Top with the apple, cheddar and red onion, then scatter over the roasted butternut squash and pumpkin seeds.
- When ready to serve, drizzle over the dressing and toss to coat.
Nutrition Information
Yield
2Serving Size
1 SERVINGAmount Per Serving Calories 247Total Fat 11gSaturated Fat 4gCholesterol 22mgSodium 401mgCarbohydrates 27gFiber 3gSugar 16gProtein 12g
Nutritional information and values etc are an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information. It is always advised that you calculate by the ingredients you use.
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