This butternut squash quinoa salad combines roasted sweet squash, fluffy quinoa, and tangy dressing into a satisfying meal that works hot or cold. Perfect for meal prep, this butternut squash quinoa salad delivers protein, fiber, and vibrant autumn flavors your whole family will love.
SERVES: 4 | PREP: 20 MIN | COOK: 35 MIN | TOTAL: 55 MIN
Ingredients
For the Roasted Butternut Squash
| Ingredient | Amount |
|---|---|
| Butternut squash (peeled, cubed) | 3 cups |
| Olive oil | 2 tablespoons |
| Salt | ½ teaspoon |
| Black pepper | ¼ teaspoon |
| Maple syrup | 1 tablespoon |
For the Quinoa Base
| Ingredient | Amount |
|---|---|
| Quinoa (uncooked) | 1 cup |
| Vegetable broth | 2 cups |
| Salt | ¼ teaspoon |
For the Salad Mix
| Ingredient | Amount |
|---|---|
| Baby spinach (packed) | 2 cups |
| Dried cranberries | ½ cup |
| Pumpkin seeds (pepitas) | ⅓ cup |
| Red onion (thinly sliced) | ¼ cup |
| Feta cheese (crumbled) | ½ cup |
For the Maple Dijon Dressing
| Ingredient | Amount |
|---|---|
| Olive oil | ¼ cup |
| Apple cider vinegar | 2 tablespoons |
| Dijon mustard | 1 tablespoon |
| Maple syrup | 1 tablespoon |
| Garlic (minced) | 1 clove |
| Salt | ¼ teaspoon |
| Black pepper | ⅛ teaspoon |
Step-by-Step Instructions
Phase 1: Prep and Roast the Butternut Squash (15 minutes active, 30 minutes total)
Step 1: Preheat your oven to 400°F and line a large baking sheet with parchment paper. This prevents sticking and makes cleanup easier.
Step 2: Cut the butternut squash into ½-inch cubes for even roasting. Uniform size ensures all pieces finish cooking at the same time.
Step 3: Spread the cubed squash in a single layer on your prepared baking sheet. Crowding causes steaming instead of roasting, so use two sheets if needed.
Step 4: Drizzle the 2 tablespoons olive oil over the squash and toss with your hands until every piece is lightly coated. The oil helps achieve that golden, caramelized exterior.
Step 5: Sprinkle the ½ teaspoon salt and ¼ teaspoon black pepper evenly over the squash. Season generously—butternut squash can handle bold flavoring.
Step 6: Drizzle the 1 tablespoon maple syrup over the seasoned squash just before roasting. This creates beautiful caramelization and balances the squash’s natural earthiness.
Step 7: Roast for 28-32 minutes, flipping halfway through with a spatula. You’ll know it’s ready when the edges turn golden brown and a fork slides through easily.
Phase 2: Cook the Quinoa (25 minutes, mostly hands-off)
Step 8: While the squash roasts, rinse 1 cup quinoa under cold water in a fine-mesh strainer for 30 seconds. This removes the bitter coating called saponin that naturally occurs on quinoa.
Step 9: Combine the rinsed quinoa, 2 cups vegetable broth, and ¼ teaspoon salt in a medium saucepan. Using broth instead of water adds depth and savory flavor.
Step 10: Bring to a boil over high heat, then immediately reduce to low and cover with a tight-fitting lid. Let it simmer undisturbed for 15 minutes.
Step 11: Remove from heat and let stand covered for 5 minutes. This resting period allows the quinoa to absorb any remaining liquid and become fluffy.
Step 12: Fluff the quinoa with a fork and spread it on a large plate or baking sheet to cool for 10 minutes. Cooling prevents wilting the greens when you assemble your salad.
Phase 3: Make the Dressing and Assemble (10 minutes)
Step 13: While everything cools, whisk together ¼ cup olive oil, 2 tablespoons apple cider vinegar, 1 tablespoon Dijon mustard, 1 tablespoon maple syrup, 1 minced garlic clove, ¼ teaspoon salt, and ⅛ teaspoon black pepper in a small bowl. Whisk vigorously for 30 seconds until the dressing emulsifies and looks creamy.
Step 14: Taste the dressing and adjust seasoning if needed. The balance should be sweet, tangy, and slightly sharp from the mustard.
Step 15: Transfer the cooled quinoa to a large mixing bowl and add the 2 cups baby spinach, ½ cup dried cranberries, ⅓ cup pumpkin seeds, and ¼ cup sliced red onion. Toss gently with clean hands or tongs.
Step 16: Add the roasted butternut squash once it’s cooled slightly (warm is fine, but not steaming hot). The residual heat will slightly wilt the spinach while keeping everything tender.
Step 17: Drizzle three-quarters of the dressing over the salad and toss gently until everything is evenly coated. Save the remaining dressing for anyone who wants extra at the table.
Step 18: Top with ½ cup crumbled feta cheese just before serving. The salty, creamy cheese provides the perfect contrast to the sweet roasted squash.
Chef’s Notes
Quinoa cooking secret: The 2:1 liquid-to-quinoa ratio is crucial for perfectly fluffy grains. Too much liquid creates mush, while too little leaves crunchy centers.
Squash selection tip: Look for butternut squash with a long neck and small bulb end. The neck contains more solid flesh and fewer seeds, giving you more usable squash per pound.
Make it protein-packed: This butternut squash quinoa salad delivers 12g protein per serving from the quinoa, seeds, and cheese. Add grilled chicken or chickpeas for even more staying power.
Temperature flexibility: Serve this salad warm right after assembling, at room temperature for lunch boxes, or cold from the fridge. Each temperature brings out different flavor notes.
Nutrition Information (Per Serving)
Calories: 425 | Protein: 12g | Carbohydrates: 52g | Fat: 20g | Fiber: 8g | Sugar: 16g | Sodium: 580mg
Creative Variations
Mediterranean twist: Swap feta for goat cheese and add ½ cup Kalamata olives and ¼ cup chopped sun-dried tomatoes. The briny flavors pair beautifully with roasted squash.
Asian-inspired version: Replace the maple dressing with a sesame-ginger vinaigrette and add 1 cup edamame and 2 tablespoons sesame seeds. For more vegetable-forward curries, try this vegan butternut squash chickpea curry that showcases squash in a completely different style.
Harvest grain bowl: Add ½ cup pomegranate arils, ⅓ cup chopped pecans, and substitute arugula for spinach. The peppery greens and tart pomegranate create an elegant fall presentation.
Warm comfort bowl: Skip the raw spinach and wilt 3 cups kale directly into the hot quinoa. Top with the roasted squash and a fried egg. If you love creamy butternut squash dishes, this creamy butternut squash butter chicken offers rich, warming flavors perfect for cooler weather.
Storage & Reheating
Refrigerator storage: Store the undressed salad in an airtight container for up to 4 days. Keep the dressing separate in a small jar and add just before serving to prevent sogginess.
Freezer option: The roasted butternut squash and cooked quinoa freeze separately for up to 3 months. Thaw overnight in the refrigerator before assembling your salad.
Reheating method: Microwave individual portions for 60-90 seconds on medium power, stirring halfway through. The squash and quinoa warm beautifully while the spinach stays crisp.
Meal prep strategy: Prepare the quinoa and roasted squash on Sunday, then assemble fresh salads each morning by adding greens, toppings, and dressing. This keeps everything at peak freshness throughout the week.
Troubleshooting Common Issues
Problem: Mushy quinoa The quinoa absorbed too much liquid or cooked too long. Always use a 2:1 ratio and resist peeking under the lid during cooking. Let it rest off heat for exactly 5 minutes before fluffing.
Problem: Bland butternut squash Underseasoning before roasting leaves squash flat. Season aggressively with salt before roasting and add the maple syrup for caramelization. The high heat and natural sugars create deep flavor.
Problem: Wilted spinach Adding hot ingredients directly to raw greens causes immediate wilting. Cool the quinoa and squash to room temperature before tossing with spinach, or add greens right before serving.
Problem: Watery salad after storing The dressing broke down and separated overnight. Always store dressing separately and toss right before eating. Pat any excess moisture from ingredients before assembling.
Problem: Tough, undercooked squash Your oven temperature ran low or cubes were cut too large. Use an oven thermometer to verify temperature accuracy and cut squash into uniform ½-inch pieces for even cooking.
Equipment Essentials
- Large rimmed baking sheet
- Parchment paper or silicone baking mat
- Medium saucepan with tight-fitting lid
- Fine-mesh strainer
- Large mixing bowl
- Small bowl for dressing
- Whisk
- Chef’s knife
- Vegetable peeler
- Measuring cups and spoons
- Wooden spoon or spatula
Shopping List by Store Section
Produce Department
- 1 medium butternut squash (about 2 pounds)
- 1 bag baby spinach (5 oz)
- 1 small red onion
- 1 garlic bulb
Grains & Rice Aisle
- Quinoa (1 cup needed)
Baking Aisle
- Dried cranberries
- Pumpkin seeds (pepitas)
Oils & Vinegars
- Olive oil
- Apple cider vinegar
Condiments
- Dijon mustard
- Maple syrup (pure, not pancake syrup)
Dairy Section
- Feta cheese (4 oz)
Canned Goods
- Vegetable broth (16 oz)
Spices
- Salt
- Black pepper
Success Secrets
1. Roast squash at high heat: The 400°F temperature is non-negotiable for achieving caramelization. Lower temperatures steam the squash instead of creating those crispy, golden edges.
2. Rinse quinoa thoroughly: That 30-second rinse removes bitter saponins that ruin the taste. Skip this step and you’ll wonder why your quinoa tastes soapy.
3. Cool components before mixing: Patience pays off here. Warm quinoa and squash will wilt your greens instantly, turning your crisp salad into a soggy mess.
4. Toast pumpkin seeds for extra flavor: Spread seeds on a dry skillet over medium heat for 3-4 minutes until fragrant. This amplifies their nutty taste and adds crunch.
5. Dress right before serving: The acid in the dressing breaks down greens quickly. Toss everything together within 10 minutes of eating for the best texture and freshness.
This butternut squash quinoa salad delivers everything you want in a fall meal—sweet roasted vegetables, nutty grains, and bright flavors that work for lunch, dinner, or meal prep. The combination of textures keeps every bite interesting while the maple-Dijon dressing ties everything together perfectly.
