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!
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!
Kale Butternut Squash Salad Ingredients
All you need to make this recipe are these 12 simple ingredients:
- kale – curly or lacinato
- butternut squash
- goat cheese
- pumpkin seeds (pepitas)
- dried cranberries
- olive oil
- garlic powder
Full ingredient measurements and detailed instructions are located in the recipe card at the bottom of this post!
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 🙂
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.
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.
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:
- 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!
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
- 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
More Easy, Healthy Salad Recipes
- Warm Mushroom Salad With Miso Dressing
- Vegan Kale Brussels Sprout Caesar Salad
- Grilled Kale Salad With Avocado, Lemon & Parmesan
- Roasted Broccoli Salad With Cranberry, Farro & Feta
- Crunchy Romaine Salad With Za’atar Dressing
- Warm Prune Salad With Sweet Potatoes
- Balsamic Roasted Beet Salad
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
- 1 large bunch kale, curly or lacinato (how to massage kale for salad)
- 3 Tbsp olive oil (divided)
- 1/2 a lemon, juice only
- 1/2 tsp garlic powder
- Salt + pepper, to taste
- 1/2 cup farro, dry (how to cook farro)
- 2 cups butternut squash, peeled + cut into 1/2-inch cubes
- 1/2 tsp ground cinnamon
- 1/4 cup goat cheese, crumbled
- 3 Tbsp dried cranberries
- 2 Tbsp pumpkin seeds (pepitas)
- 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!
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.