Fall Harvest Salad

Serves: 2 | Prep time: 15 min | Cook time: 25 min | Total: 40 min

Estimated Macros (Per Serving)

• Tofu Version:
  Calories: 460
  Protein: 28g
  Fat: 14.9g
  Carbohydrates: 50.2g
  Fiber: 13.5g

• Chicken Version
  Calories: 480
  Protein: 39g
  Fat: 15.5g
  Carbohydrates: 46.8g
  Fiber: 12.9g

Macros may vary slightly depending on the protein source and portion sizes used.

This Fall Harvest Salad is loaded with roasted sweet potatoes, tangy pickled onions, roasted pepitas and creamy feta. It’s hearty enough for a full meal yet light and balanced — perfect for cozy fall evenings or meal prep lunches.

You can easily customize the protein based on your preferences — try it with crispy tofu, grilled chicken, salmon, or tempeh to mix it up!

Ingredients (Serves 1)

For the Salad:

• 4 cups mixed greens (arugula, kale, or spring mix)

• A bag of frozen sweet potato or 1 small sweet potato, peeled and cubed

• ½ block (about 7 oz) extra-firm tofu or 1 grilled chicken breast (marinate either in a bit of the dressing for extra flavor)

• ¼ cup pickled red onions

• ¼ cup shredded carrots

• 2 tbsp dried cranberries (or pomegranate seeds for less sugar)

• ¼ cup crumbled feta cheese

Optional Add-ins:

• Toasted pecans or pepitas

• Cooked quinoa for extra fiber

• Roasted beets or apple slices

For the Maple-Balsamic Dressing

• 2 tbsp olive oil

• 1 tbsp balsamic vinegar

• 1 tsp pure maple syrup

• ½ tsp Dijon mustard

• ¼ tsp sea salt

• Freshly cracked pepper

Whisk together or shake in mason jar until well combined

Directions

1. Roast the Sweet Potatoes

   • Preheat oven to 4°F (200°C).

   • Toss cubed sweet potatoes with olive oil, salt, and pepper.

   • Roast for 20–25 minutes, flipping halfway, until golden and tender.

2. Cook the Protein

   • For Tofu: Marinate cubed tofu in a few spoonfuls of the maple-balsamic dressing for 10–15 minutes and bake at 425°F (220°C) for 20 minutes.
     - Flip and bake for another 10–15 minutes, depending on how crispy you like it.

   • For Chicken: Grill or pan-sear chicken breast with olive oil, salt, and pepper until cooked through — about 6–8 minutes total, depending on thickness.
     - For extra flavor, marinate in a bit of the dressing before cooking.

3. Assemble the Salad

   • In a large bowl, layer greens, shredded carrots, cranberries, roasted sweet potatoes, and your cooked protein.

   • Add pickled onions and top with crumbled feta and roasted pepitas or pecans.

4. Dress & Serve

   • Drizzle with maple-balsamic dressing and toss gently.

   • Serve warm or at room temperature.

Tip

This salad makes an excellent meal prep option — just store the ingredients separately and toss before serving. Mix your dressing in a mason jar for easy mixing and storage, then drizzle it on when you're ready to eat for the freshest flavor.