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This kale butternut squash salad is made with delicious ingredients like farro, goat cheese, dried cranberries, and pumpkin seeds. It’s easy, healthy, and so satisfying!

overhead zoomed out photo of kale butternut squash salad with farro and goat cheese on a white plate

As soon as the weather cools down, I am all about hearty, satisfying salads packed with nutritious, seasonal ingredients. This kale butternut squash salad made with farro, dried cranberries, goat cheese, and pumpkin seeds ticks all those boxes!

This recipe can easily be enjoyed as a meal or as a side salad – serving 2 or 4, respectively. Because kale doesn’t get soggy like other leafy greens, it’s actually a great option to make in advance.

Whether you want to make a salad for your weekly meal prep, or a few hours early for a holiday dinner…this kale salad is a great option!

This kale butternut squash salad is vegetarian, with gluten-free, dairy-free, and vegan options provided in the recipe card.

I hope you love it as much as I do 🙂

Want more delicious, hearty salad recipe inspiration? Check out my roundup of 15+ easy, healthy fall and winter salad recipes for more ideas!

closeup photo of kale butternut squash salad with farro and goat cheese on a white plate

Kale Butternut Squash Salad Ingredients

All you need to make this recipe are these 12 simple ingredients:

Full ingredient measurements and detailed instructions are located in the recipe card at the bottom of this post!

overhead photo of wood cutting board with small bowls of kale butternut squash salad ingredients

How Do You Massage Kale?

Curious to learn what “massaging” kale really means? You’re in luck – I’ve got an in-depth post ALL about how to massage kale. It’s one of my favourite ways to prepare kale for salads, including this one 🙂

overhead shot of grey baking sheet topped with roasted butternut squash

How To Cook Squash In The Oven

Start by preheating your oven to 400F.

Next, peel butternut squash with a vegetable peeler. Remove the seeds, and cut the squash into roughly 1-inch cubes.

Place cubed squash on a baking sheet and toss in olive oil, cinnamon, salt, and pepper. Transfer to the oven for 30 minutes, tossing halfway.

kale butternut squash salad with farro and goat cheese in a large white bowl

How To Cook Farro

I like to cook farro on the stovetop using the “pasta method.” Personally, I find this the easiest way to cook farro perfectly.

For more detailed directions, check out my post here: How To Cook Farro!

How Long Does Kale Salad Keep?

This massaged kale salad can be made in advance and stored in an airtight container for about 3 days in the fridge.

Kale holds up well and doesn’t go soggy like other leafy greens.

45 degree angle photo of kale butternut squash salad with farro and goat cheese on a white plate

Kale Nutrition Benefits

Just one cup of kale provides over 100% of your daily needs for:

  • vitamin A (206%)
  • vitamin K (684%)
  • vitamin C (134%)

Kale is also a good source of other micronutrients like:

  • manganese
  • magnesium
  • potassium
  • calcium
  • copper
  • vitamin B6

That same cup provides 2 grams of dietary fibre, helping to keep your gut and heart happy.

In addition to micronutrients, kale is also loaded with antioxidants, which prevent cellular damage and provide a multitude of health benefits. Kale is truly a superfood!

overhead closeup photo of kale butternut squash salad with farro and goat cheese on a white plate

Butternut Squash Nutrition Benefits

Butternut squash is particularly high in micronutrients like:

  • vitamin A and vitamin C, with just one cup of cooked squash providing 457% and 52% of your daily needs, respectively!
  • vitamin E
  • magnesium
  • potassium
  • manganese 
  • B vitamins

It’s rich orange colour is thanks to the squash’s carotenoid content. Carotenoids (like beta-carotene) are plant pigments that have antioxidant properties, providing a host of health benefits.

Butternut squash is also an excellent source of dietary fibre, with one cup of cooked squash providing 7 grams.

Farro Nutrition Benefits

Farro is an ancient grain that’s a great source of:

  • micronutrients, such as niacin (vitamin B3), magnesium, zinc, and iron
  • dietary fibre – a 1/4 cup serving provides 5 grams (about 20% of your daily needs)!
  • plant-based protein – the same 1/4 cup serving provides 6 grams
  • antioxidants, like polyphenols and carotenoids
45 degree angle photo of half-eaten kale butternut squash salad on a white plate

More Easy, Healthy Salad Recipes

Did you give this Kale Butternut Squash Salad Recipe a try? Let me know by leaving a comment and recipe rating below!

If you do make this recipe, don’t forget to tag me on Instagram or Pinterest – seeing your creations always makes my day. You can also subscribe to my email list to never miss a new recipe or nutrition education post!

Get the Recipe: Kale Butternut Squash Salad With Farro & Goat Cheese

This kale butternut squash salad is made with delicious ingredients like farro, goat cheese, dried cranberries, and pumpkin seeds. It's easy, healthy, and so satisfying!
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 2
overhead zoomed out photo of kale butternut squash salad with farro and goat cheese on a white plate
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4.88 from 8 votes
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Ingredients

Instructions

  • Preheat oven to 400F and bring a large pot of water to a boil.
  • Remove kale leaves from stems before washing and drying. Place kale in a large salad/mixing bowl and drizzle 2 Tbsp olive oil, lemon juice, garlic powder, salt, and pepper overtop.
  • Using your hands, squeeze and massage the oil-lemon mixture into the kale, similar to how you would knead dough (about 1 minute). Cover the bowl and let sit while you cook the rest of the ingredients.
  • Cook farro in the pot of boiling water using the "pasta method" or according to package directions. Drain when done.
  • Place butternut squash cubes on a baking sheet and toss in remaining 1 Tbsp of olive oil, cinnamon, and salt. Transfer to the oven for 30 minutes, tossing halfway.
  • Once both farro and squash are cooked, add them to the massaged kale along with goat cheese, dried cranberries, and pumpkin seeds. Toss well, adding more salt + pepper if desired. Serve and enjoy!

Notes

*This recipe makes about 2 servings if eating as a full meal, or 4 servings if enjoying as a side salad.
*This massaged kale salad can be made in advance and stored in an airtight container for about 3 days in the fridge. Kale holds up well and doesn’t go soggy like other leafy greens.
*Farro is NOT a gluten-free grain. If you need to follow a GF diet, simply swap the farro with another whole grain like quinoa or brown rice.
*For a dairy-free/vegan version, simply omit the goat cheese or replace with a vegan alternative.

Nutrition

As a dietitian, I create recipes with whole food ingredients that provide the nutrients needed for optimal health. My nutrition philosophy does not focus on numbers; however, I understand that this information can be helpful.

Do note that the nutrition info provided is an estimate and I cannot guarantee correctness of the displayed values. These numbers will differ depending on brands used, recipe modifications, and amount eaten. If you require specific nutrition information due to medical reasons, please consult with your dietitian or physician.

Course: Salad
Cuisine: Mediterranean
Diet: Vegetarian
Keyword: butternut squash, dried cranberries, farro, goat cheese, kale, pumpkin seeds
Author: Carrie Walder

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