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Home Health Library Recipes Butternut squash and apple salad

Nutrition Facts

Serving Size About 4 cups
Calories 215

Amount Per Serving
Monounsaturated fat 1 g
Saturated fat < 1 g
Total fat 3 g
Sodium 96 mg
Cholesterol 1 mg
Dietary fiber 8 g
Protein 5 g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories: 2,000 2,500
Total Fat Less than 65g 80g
Saturated Fat Less than 20g 25g
Cholesterol Less than 300mg 300 mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g

Calories per gram:

Fat 9 • Carbohydrate 4 • Protein 4

Roasting butternut squash intensifies the flavor of this main-dish salad.


(Serves 6)
  • 1 butternut squash, peeled and seeded, cut into 1/2-inch pieces (about 8 cups)
  • 2 teaspoons olive oil
  • 2 large apples, cored and cut 1/2-inch pieces
  • 6 cups spinach, chopped
  • 1 1/2 cups chopped celery
  • 6 cups arugula, chopped
  • 2 cups chopped carrots


  • 1/2 cup low-fat plain yogurt
  • 2 teaspoons balsamic vinegar
  • 1 1/2 teaspoons honey


Heat the oven to 400 F.

Toss squash in olive oil, roast in oven for 20 to 30 minutes until golden brown and soft. Cool completely.

Combine all vegetables in large bowl.

Prepare dressing by mixing together yogurt, vinegar and honey. Whisk until smooth.

Pour dressing over salad. Toss and enjoy.

Last Updated: September 30th, 2015