EATS: Arugula + Squash Salad with Maple Dijon Recipe

Arugula and squash salad with maple Dijon dressing is the perfect autumn salad. As the markets fill up with various beautiful varieties of squash, I often get asked about how to create recipes incorporating squash. Roasted delicata squash brings a nice texture and warm, rich flavor to this salad. This healthy and hearty salad recipe is really accented with the flavors of fall with a drizzle of zippy maple Dijon vinaigrette. With Thanksgiving approaching, this would be an excellent Thanksgiving recipe to serve as a starter for your meal (if you’re looking for more Thanksgiving Menu ideas, click here).

Arugula Squash Salad with Maple Dijon Ingredients

• 2 medium delicata squash: ends cut off to lay flat and peeled with a knife. Spoon out seeds. Cut into 1/2 inch half moons.

• 1/4 cup candied nuts, I used honey roasted cashews but anything will work, walnuts, pecans, etc.

• 1 cup arugula, washed and spun

• 3 Tablespoons maple syrup + 1 Tablespoon for roasting squash

• 1 1/2 teaspoon dijon mustard

• 2 Tablespoons sherry vinegar

• 1/3 cup avocado oil for the dressing + 1 Tablespoon for roasting squash

• 1/2 teaspoon (more to taste if needed) kosher salt for dressing + 1/2 teaspoon for roasting squash

• 1/4 teaspoon ground black pepper

• a pinch of cayenne pepper

Arugula + Squash Salad with Maple Dijon Instructions

• Preheat oven to 375 f

• line a baking sheet with aluminum foil

• In a medium mixing bowl toss squash slices, cayenne pepper, salt, maple syrup, and oil

• lay one flat layer of squash onto baking sheet

• roast squash for 15 to 20 minutes (until tender)

• allow squash to cool

• in a small mixing bowl combine vinegar, salt, pepper, maple syrup and dijon mustard. Whisk. Slowly drizzle in oil while whisking to create an emulsified vinaigrette or combine all ingredients at once and use a hand blender

• on serving plate, place squash (add salt and fresh cracked black pepper to taste). Place as many arugula leaves down as you prefer. With a spoon drizzle vinaigrette over the squash and greens. Crush candied nuts with your hand or the flat side of a knife and garnish salad

• Serve and Enjoy!

This Arugula Squash Salad with Maple Dijon is more than just a beautiful, seasonal dish—it’s a nutritional powerhouse that supports overall health and wellness while delivering vibrant flavor and satisfying textures. Every ingredient in this recipe brings its own unique health benefits, making it a perfect example of how eating well can be delicious, balanced, and deeply nourishing.

Let’s start with delicata squash, the star of this salad. Delicata squash is rich in dietary fiber, which supports digestion and helps keep you full longer, making it great for appetite control and gut health. It’s also packed with beta-carotene, a precursor to vitamin A, which is essential for healthy skin, vision, and immune function. Additionally, delicata squash contains vitamin C and important minerals like potassium and magnesium, which help regulate blood pressure and support cardiovascular health.

Next, we have arugula, a leafy green known for its peppery flavor and powerful health benefits. As part of the cruciferous vegetable family, arugula is full of antioxidants and phytonutrients that may help reduce inflammation and support detoxification in the body. It’s an excellent source of vitamin K, crucial for bone health and proper blood clotting, as well as folate, which supports cellular function and heart health.

The candied nuts—whether cashews, walnuts, or pecans—add a satisfying crunch along with a dose of healthy fats, protein, and minerals like magnesium and zinc. Nuts are also rich in omega-3 fatty acids (especially walnuts), which promote brain health and help lower inflammation.

The Maple Dijon vinaigrette ties everything together with flavor and function. Maple syrup provides natural sweetness and small amounts of minerals like manganese and zinc, while Dijon mustard adds tang and a boost of antioxidants from mustard seeds. Sherry vinegar brings acidity, which not only balances the sweetness of the squash but may also help regulate blood sugar levels after meals. Finally, avocado oil offers a heart-healthy fat source high in monounsaturated fats and vitamin E, supporting skin health and reducing LDL cholesterol levels.

The seasoning elements—cayenne pepper, black pepper, and kosher salt—do more than enhance taste. Cayenne pepper, in particular, contains capsaicin, which may help boost metabolism and support circulatory health.

Overall, this salad provides a wonderful balance of complex carbohydrates, healthy fats, fiber, vitamins, and minerals. It’s light yet satisfying, with a low glycemic impact thanks to its mix of roasted vegetables, greens, and healthy fats. It can be enjoyed as a side dish or topped with a protein source like chickpeas or grilled tofu for a complete, nutrient-dense meal.

By combining seasonal produce, heart-healthy fats, plant-based protein, and antioxidant-rich ingredients, this Arugula Squash Salad with Maple Dijon offers a flavorful way to support digestion, heart health, immune function, and overall vitality—while keeping your taste buds just as happy as your body.