A vibrant, nutrient-dense salad that brings together hearty greens, roasted squash, and sweet-tart cherries for a beautiful balance of flavor and function.

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If you’re looking for a salad that is both deeply nourishing and incredibly satisfying, this Chopped Kale and Veggie Salad is one of our seasonal favorites. Packed with fiber-rich greens, antioxidant-loaded cherries, and grounding butternut squash, this dish delivers steady energy, vibrant color, and functional nutrition in every bite.

It’s hearty enough to serve as a standalone meal and versatile enough to pair with your favorite protein. The homemade balsamic dressing brings everything together with a perfect blend of sweetness, tang, and richness.

This is a wonderful option for meal prep, lunches, or an easy weeknight dish that leaves you feeling supported, grounded, and well-fed.

Why We Love This Salad

1. Supports Gut Health with Fiber-Rich Greens

Kale and Brussels sprouts are excellent sources of fiber and prebiotics that nourish your gut microbiome, support regularity, and help maintain a balanced digestive system.

2. Provides Antioxidants That Calm Inflammation

Butternut squash, cherries, and leafy greens deliver vitamins A and C, polyphenols, and carotenoids that help reduce oxidative stress and support immune resilience.

3. Balances Blood Sugar Naturally

Healthy fats from walnuts and olive oil, along with fiber from the veggies and cherries, help stabilize blood sugar, keeping energy steady throughout the day.

4. Encourages Hormone and Immune Support

Kale and Brussels sprouts contain glucosinolates and phytonutrients that support detoxification pathways, hormone balance, and immune health.

5. Provides Sustained Energy and Satiety

The combination of protein-rich Parmesan, complex carbs from squash, and healthy fats creates a well-rounded, satisfying meal that keeps you full and focused.

Why We Love This Salad

Nutrient-Dense Greens- Kale and Brussels sprouts are rich in fiber, vitamins K and C, and antioxidants that support detoxification, gut health, and immune balance.

Grounding Sweetness from Butternut Squash- The natural sweetness and complex carbohydrates in squash help support steady energy and make this salad feel hearty and grounding.

Antioxidants and Healthy Fats- Dehydrated cherries bring anti-inflammatory compounds, while walnuts contribute healthy fats for satiety, brain support, and balanced blood sugar.

A Blood-Sugar Friendly Dressing- Olive oil adds richness and supports nutrient absorption, while the maple syrup keeps things gently sweet without overwhelming the dish.

Tips for Success

• Massage the kale with a little olive oil and salt if you prefer a softer texture.
• Roast the squash ahead of time to make assembly quicker during the week.
• Add your favorite protein—grilled chicken, salmon, chickpeas, or tofu—to turn this into a full balanced meal.
• Chop everything finely for a true chopped-salad experience with great texture in every bite.
• Keep components separate if meal prepping to maintain freshness and crunch.
• Adjust the sweetness in the dressing by increasing or decreasing the maple syrup based on your preference.

This salad is everything we love about functional eating: beautiful colors, nutrient diversity, and flavors that feel both comforting and energizing. If you make it, we’d love to hear how it turns out in your kitchen.

Want more simple, nourishing recipes? Just let us know—we’re always happy to share what we’re creating at ISN.

Print Recipe

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Chopped Kale and Veggie Salad

This Chopped Kale and Veggie Salad is a vibrant, nutrient-dense recipe featuring kale, Brussels sprouts, roasted butternut squash, cherries, walnuts, and a homemade balsamic dressing. It delivers fiber, antioxidants, healthy fats, and steady energy to support gut health, hormones, blood sugar, and whole-body wellness. Perfect for meal prep, quick lunches, or a nourishing weeknight meal.

Servings: 4 to 6

Ingredients

• 1 bunch lacinato kale chopped (For the Salad)
• 1 cup Brussels sprouts shredded (For the Salad)
• 1 small butternut squash cubed and roasted (For the Salad)
• 1/2 cup dehydrated cherries (For the Salad)
• 1/3 cup walnuts chopped (For the Salad)
• 1/3 cup chopped Parmesan (For the Salad)
• 1/2 cup olive oil (For the Dressing)
• 5 tablespoons balsamic vinegar (For the Dressing)
• Try swapping half the vinegar for Dijon mustard if you like a creamier, tangier dressing! (For the Dressing)
• 2 tablespoons maple syrup (For the Dressing)
• 1 teaspoon onion powder (For the Dressing)
• 1 teaspoon garlic powder (For the Dressing)
• 1 garlic clove finely chopped (For the Dressing)
• Salt and pepper to taste (For the Dressing)

Instructions

• Prepare your veggies. Chop the kale, shred the Brussels sprouts, and roast the butternut squash until golden and tender. A mandolin is a great tool here for quick, even slicing.
• Assemble the salad. Add all the salad ingredients to your favorite large bowl.
• Make the dressing. Whisk together the olive oil, balsamic vinegar (or your Dijon-vinegar combo), maple syrup, onion powder, garlic powder, chopped garlic, and salt and pepper.
• Serve and enjoy. Toss the salad with the dressing just before serving. Enjoy immediately or store the components separately for easy meal prep.

Course: Salad, Side Dish

Cuisine: salad

Keyword: anti-inflammatory, functional nutrition, gut health, gut healthy recipes, hormone healthy, meal prep, quick and easy

What’s your favorite salad or holiday recipe? Share your answer in the comments below!