Fall Harvest Apple Pecan Kale Salad
This Fall Harvest Salad is a beautiful mix of crisp apples, earthy kale, sweet dried cranberries, crunchy toasted pecans, and creamy feta, all tossed in a maple-apple cider vinaigrette.
It’s cozy, colorful, nutrient-packed, and perfect for autumn dinners, Thanksgiving, or a healthy weekday meal.
The massaged kale makes the salad tender, while the apples and pecans give crunch and sweetness.
Prep Time: 15 minutes
Cooking (toasting pecans): 5 minutes
Total Time: 20 minutes
Serves: 3–4
Ingredients
For the Salad
4 cups curly kale, chopped
1 large apple, thinly sliced
½ cup toasted pecans, roughly chopped
⅓ cup dried cranberries
¼ cup crumbled feta or goat cheese
1 small carrot, grated or shaved
Optional: 1 cup shredded cabbage or spinach for extra volume
For Maple–Apple Cider Vinaigrette
2 tbsp olive oil
1½ tbsp apple cider vinegar
1 tbsp maple syrup or honey
1 tsp Dijon mustard
Salt & black pepper to taste
Instructions
Step 1 — Toast the Pecans
Heat a dry pan on medium heat.
Add pecans and toast for 4–5 minutes, stirring often, until fragrant.
Remove from heat and set aside.
Step 2 — Prepare the Kale
Add chopped kale to a large bowl.
Drizzle with a teaspoon of olive oil and a pinch of salt.
Massage the kale with your hands for 1–2 minutes until it becomes darker, softer, and reduced in volume.
Step 3 — Make the Dressing
Whisk together:
olive oil
apple cider vinegar
maple syrup
Dijon mustard
salt & pepper
Mix until fully emulsified.
Step 4 — Assemble the Salad
Add to the massaged kale:
sliced apples
toasted pecans
dried cranberries
feta cheese
optional carrots
Pour the dressing over the top.
Toss until everything is evenly coated.
Step 5 — Serve
Serve immediately for crisp apples, or refrigerate for 10–15 minutes for deeper flavors.
Notes & Tips
Use two types of apples (one sweet, one tart) for balanced flavor.
Add quinoa to make it a full meal.
If prepping early, toss apple slices with lemon juice to prevent browning.
Swap pecans for walnuts, pistachios, or almonds.
Add roasted pumpkin or butternut squash for a heartier fall version.
Frequently Asked Questions
1. Can I make this salad ahead?
Yes!
Massage the kale, mix the dressing, and combine everything except the apples and nuts. Add those just before serving.
2. What apples work best?
Honeycrisp, Fuji, Gala, Pink Lady, or Granny Smith for a tart kick.
3. Can I replace feta?
Yes — goat cheese, blue cheese, or shaved parmesan.
4. Is this Mediterranean-diet friendly?
Very much — packed with greens, nuts, fruit, olive oil, and vinegar.
Nutritional Information
Calories: 280
Protein: 5 g
Fat: 18 g
Carbs: 26 g
Fiber: 5 g
Sugar: 16 g
Sodium: 230 mg