• Skip to primary navigation
  • Skip to footer navigation
  • Skip to privacy navigation
  • Skip to main content
  • Skip to primary sidebar

Fit Mitten Kitchen

balanced baking and real food recipes

Subscribe to receive my FREE Healthy Nut Butter eBook!
Free eBook!
  • Recipes
    • Course
      • Breakfast
        • Egg Dishes
        • Oatmeal & Granola
        • Pancakes & Waffles
        • Scones
        • Smoothies
      • Desserts
        • Bars & Brownies
        • Cakes & Cupcakes
        • Candy
        • Cookies
        • Ice Cream & Frozen Desserts
        • PIes, Tarts & Crisps
        • Cinnamon Rolls
      • Healthy Drinks
      • Lunch & Dinner
        • Appetizers
        • Bowls
        • Salads
        • Sandwiches & Wraps
        • Sides
        • Soups & Chili
      • Snacks
        • Bars & Balls
        • Muffins & Breads
        • Nut & Seed Butters
    • Dietary
      • Dairy Free
      • Gluten-Free
      • No Added Sugar
      • Nut-Free
      • Oil-Free
      • Paleo
      • Vegan
      • Vegetarian
      • Whole30
    • Method
      • Food Processor & Blender
      • Freezer
      • Grill
      • Instant Pot
      • No-Bake
      • Oven
      • Slow Cooker
      • Stovetop
    • Protein
      • Chicken
      • Plant Based
      • Pork
      • Seafood
      • Turkey
    • Recipe Videos
  • About
    • Meet Ashley
    • Work with Me
      • Partnerships
    • Contact
  • Lifestyle
    • Real Talk
    • Travel
    • Workouts
  • Shop
Home Recipes Farro & Kale Butternut Squash Salad
VG Vegetarian NF Nut-Free

Farro & Kale Butternut Squash Salad

Jump to Recipe Print Recipe Rate Recipe
Posted:11/17/21
Updated:5/3/22

Say HELLO to your new favorite butternut squash salad with hearty kale, farro, feta and dried cranberries. Toss with a sweet onion vinaigrette – you will LOVE this recipe, and probably surprise your friends and family too.

butternut squash kale salad in bowl pinterest

I am ALL about kale salads this time of year. Kale is so versatile and a hearty green that really holds its texture when paired with loads of ingredients; like in this instance, a heavy butternut squash.

This healthy butternut squash salad is my new favorite thing right now and I think it might become yours too! Not only is going to be a wonderful salad to add to your holiday menus, but ALSO a seriously awesome meal prep salad, as it works well to prepare the ingredients ahead of time.

The Perfect Flavorful Salad

This is going to be one of those kale salad recipes that your friends and family may be reluctant to put on their plates, but I’m betting it will surprise them!

I know this firsthand because Mr. FMK always grimaces at anything with the word “kale” in it. Or if he sees there is kale involved he is very skeptical.

But when I put out leftovers from this day’s shoot and he filled up his plate, he said something along the lines of, “I was surprised but that salad was pretty good.”

There ya have it, folks.

butternut squash, feta and kale salad in bowl

Salad Ingredients

  • kale – You can use curly kale, purple kale or lacinato kale. For this kind of kale salad recipe, I prefer curly kale. TIP: Masaage the kale with EVOO before adding the rest of the salad ingredients.
  • butternut squash – Can’t make a butternut squash salad without a butternut squash! Though you could sub another squash if needed.
  • farro – I love farro for it’s nutty flavor and chewy texture, but you could also use freekeh, or if you’re looking for a gluten free option quinoa would also work.
  • feta – One of my favorite cheeses to add to salads! You could also sub goat cheese, or omit if you need a vegan friendly recipe.
  • dried cranberries  – Adds another layer of texture and sweetness to this salad. You could also sub dried cherries.
  • pumpkin seeds (pepitas) – Seeds or nuts are always a great addition to tossed salad. I like pumpkin seeds here (because it’s fall ya’ll) but sunflower seeds could work, as well as walnuts, pecans or slivered almonds.
roasted butternut squash in pan, feta and dried cranberries in bowl

Sweet Onion Dressing

This is a truly delicious dressing! All of these ingredients come together for the best butternut squash salad that offers savory soft bites of squash, a little sweetness from the dressing and cranberries, the perfect amount of saltiness from the feta and a little crunch from pepitas.

For the dressing you will need:

  • vidalia onion
  • olive oil
  • apple cider vinegar
  • honey
  • maple syrup
  • stone ground mustard
  • salt & pepper

I will admit, usually for these types of hearty salads my go to is my Almond Butter Balsamic Dressing, it is always a hit with friends and family.

BUT I decided to change things up and went with a sweet onion vinaigrette and it was the best decision.

That being said, if you’re not a fan of onion, definitely go with the almond butter dressing linked above.

How to Make This Salad

This butternut squash salad is really easy and comes together in just a few steps.

Here’s a quick rundown of how to make the recipe, step-by-step, with some extra notes.

Keep scrolling for the full recipe card and printing options.

Step 1 – Peel & Roast the Squash

To roast a butternut squash, first use a vegetable peeler to remove the skin – go around twice. Then cut the squash in half, lengthwise, and scoop out the seeds.

Use a large sharp knife to cut the squash into about 1.5″ cubes. You should get about 4 cups from a medium butternut squash.

Add a little bit of olive oil to a medium baking sheet and toss the squash. Sprinkle with a little salt and roast for about 20 minutes at 375ºF.

Let the squash cool or place in fridge to chill while you move on to the next steps.

Step 2 – Prepare the Farro

You can prepare the farro a day in advance if you’d like, or prep while the squash is roasting. Just follow the package instructions for how to cook.

I used my Instant Pot and loved that it was hands off so I could focus on other pieces of recipe while the farro was cooking.

NOTE: This kale salad recipe only requires 1/2 cup uncooked farro, which will equal about 1.5 cups cooked. You can prep a full cup (which is what most package directions will give you) and use some of the farro for this salad, and save the rest for a side, OR have more farro in this salad recipe than what is called for.

Step 3 – Massage the Kale

While the butternut squash is roasting and farro is cooking, the next step is to massage the kale. If haven’t worked with kale much before, trust me when I say this step is necessary.

Massaging the kale releases the bitterness and because you’ll be massaging with oil, helps with the flavor as well.

  • ingredients for butternut squash kale salad in bowl
  • butternut squash and kale mixed in bowl

Step 4 – Make the dressing

In a small blender or food processor, combine dressing ingredients until smooth.

This dressing can also be made 1-2 days in advance.

Step 5 – Toss the salad

Once the rest of the ingredients are prepped, everything gets tossed together and you have yourself a delicious kale butternut squash salad ready for any occasion!

Preparing Ahead of Time

You can prepare this salad recipe up to 1 day in advance, covering the container with a lid and storing in the refrigerator. It’s okay to pour on the dressing here as well because the flavors will intensify through the kale and squash.

You can also prep the ingredients separately ahead of time, chill, then combine the morning of if you prefer.

butternut squash salad in bowl with feta, kale and farro.

More Squash Recipes to Try

  • Butternut Squash Mac and Cheese
  • Easy Butternut Squash Soup {Instant Pot & Stovetop}
  • Butternut Squash & Bean Turkey Chili
  • Butternut Squash Black Bean Enchiladas with Pumpkin

If you make this recipe, be sure to leave a comment and review below! I love hearing from you and it helps others learn about the recipe too. Xx Ashley

butternut squash kale salad in bowl pinterest

☆☆☆☆☆

How to Make…

Kale Butternut Squash Salad with Cranberries & Feta

This Kale Butternut Squash Salad is the perfect holiday side salad, but also great all season long for meal prep too. Massaged kale, roasted butternut squash, cranberries and farro pair wonderfully with a sweet onion vinaigrette. This salad recipe will be one to remember.

  • Prep Time: 10 minutes
  • Cook Time: 30
  • Total Time: 40 minutes
  • Diet: Vegetarian
  • Yield: 6-8 1x
  • Scale:
Print
Pin
Rate

Ingredients

Kale Salad

  • 1 bunch kale, stems removed and leaves chopped
  • 1/2 cup farro, uncooked
  • 1 medium butternut squash, peeled, seeded and chopped (about 4 cups)
  • 6 ounces feta, crumbled
  • 1/2 cup dried cranberries
  • 1/2 cup pumpkin seeds

Sweet Onion Vinaigrette 

  • 1/4 cup diced vidalia onion
  • 1/4 cup olive oil
  • 1/4 cup apple cider vinegar
  • 1/4 cup honey
  • 1 teaspoon maple syrup
  • 1 teaspoon stone ground mustard
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon pepper

Instructions

  1. Preheat oven to 375ºF and line medium baking sheet with parchment paper or silicone mat; set aside.
  2. Roast the Butternut Squash: Use a vegetable peeler to remove the skin, going around twice. Cut the squash in half lengthwise, and scoop out the seeds. Use a large sharp knife to cut the squash into about 1.5″ cubes. You should get about 4 cups from a medium butternut squash. Oil a medium baking sheet and toss the squash. Sprinkle with a little salt and roast for about 20 minutes at 375ºF. Let the squash cool or place in fridge to chill while you move on to the next steps.
  3. Prepare the Farro: Prepare farro according to package instructions. You only need 1/2 cup uncooked farro for this recipe, or 1.5 cups cooked.
  4. Massage the kale: While the squash and farro are cooking, remove and discard the stems of the kale, chop the leaves, rinse and dry in salad spinner. Add kale to large bowl, drizzle with a little bit of olive oil and start massaging oil into kale. This helps release the bitterness.
  5. Make the dressing: In a small food processor or small blender, combine all onion vinaigrette ingredients until smooth. 
  6. Assemble the salad: Add about half of the dressing to bottom of large bowl, then add massaged kale, chilled roasted butternut squash, chilled cooked farro, crumbled feta, cranberries and pepitas. Drizzle the remaining dressing and toss to coat. 
  7. Serve salad immediately or store in fridge up to 1 day in advance. 

Recipes Notes:

Recipe can be prepped a day in advance.

Omit feta if you need a vegan friendly recipe. 

Nutrition Information:

  • Serving Size: 1/6th
  • Calories: 329
  • Sugar: 24g
  • Sodium: 430mg
  • Fat: 12g
  • Saturated Fat: 3g
  • Unsaturated Fat: 6g
  • Trans Fat: 0
  • Carbohydrates: 55g
  • Fiber: 5g
  • Protein: 9g
  • Cholesterol: 8mg
Category: Salad Method: Oven Cuisine: American
Keywords: kale butternut squash salad, farro salad recipes, kale salad ideas
Author: Ashley @ Fit Mitten Kitchen

let’s see your creations!

tag me on social and hashtag so I
can see what you’ve made!

#FITMITTENKITCHEN

About Ashley

"Ashley Walterhouse is the founder of Fit Mitten Kitchen, based in the Greater Lansing Area of Michigan, AKA “the Mitten.” Ashley grew up as a picky eater but later discovered that eating healthy was actually easy and fun. She started FMK in 2015 as a way to share her newfound love of developing healthier recipes for all to enjoy."

hand lifting slice of pumpkin french toast bake out of casserole dish
Previous Post
Pumpkin French Toast Casserole
angled shot of pumpkin cheesecake with whipped topping and pumpkin decor surrounding cheesecake
Next Post
Greek Yogurt Pumpkin Cheesecake

Reader Interactions

Rate this Recipe Cancel reply

Recipe rating ★☆ ★☆ ★☆ ★☆ ★☆

Primary Sidebar

Hey there!

I’m Ashley – Thanks for visiting Fit Mitten Kitchen. Here we balance real food with desserts and healthy snacks making life easy, nutritious and delicious.

Learn more

join the list

To receive the latest FMK recipes (and BONUS: you'll get my free Nut Butter eBook!)

Thank you for subscribing!

More...

pear flatbread on green plate

Walnut Pear Flatbread

31 Healthier Holiday Cookies for Your Cookie Exchange

Chocolate Covered Strawberry Cheesecakes. Gluten-free friendly. Perfect for gatherings.

Chocolate Covered Strawberry Cheesecakes

glazed gingerbread scone on baking sheet

Gingerbread Scones with Vanilla Bean Glaze [Vegan]

peppermint mocha coffee creamer in clear bottle with white coffee mugs

Peppermint Mocha Coffee Creamer

plate of raspberry white chocolate blondies

Raspberry White Chocolate Blondies {gluten free friendly}

stacked gingerbread truffles on green plate next to red gingerbread cookie cutter and red towel in background

Easy Gingerbread Truffles

mocha mini cheesecake with whipped topping on black plate and dessert forks

Mini Mocha Cheesecakes

Free recipe ebook!

Subscribe and get a FREE healthy nut butter ebook!

Thank you for subscribing!
Trending Now
Rainbow Kale Quinoa Salad with sumbutter dressing Meal Prep Salads
Sweet Potato Waffle Breakfast Sandwhich on white plate with avocado Whole30
This Paleo Deep Dish Chocolate Chip Pumpkin Cookie is an absolute must! Made using canned pumpkin, grain-free flour and dairy-free chocolate for a paleo treat. Pumpkin Desserts
As Featured On
  • Browse by Diet
  • Gluten-Free
  • Dairy Free
  • Vegan
  • Paleo
  • Disclaimer
  • Privacy Policy
Exclusive Member of Mediavine· © 2022 · All Rights Reserved · Site Credits Designed by Melissa Rose Design Developed by Once Coupled Back to Top

Subscribe & receive a free nut butter ebook!

Thank you for subscribing!