Thanksgiving Salad Ideas: 17 Fresh & Healthy Recipes

Lighten the table without losing the wow. This list delivers fast, colorful Thanksgiving salads built around seasonal produce—plus make-ahead tips, storage guidelines, and approximate nutrition per serving. Whether you need a last-minute 5-ingredient side or a showpiece salad for the center of the buffet, you’ll find it here.

Quick answer for busy hosts: 17 easy, make-ahead Thanksgiving salad ideas with vegan and gluten-free options, 30-minute picks, and simple swaps—so you can add something fresh without adding stress.

What’s inside:

• Prep and food safety basics
• 17 seasonal salad ideas (tagged: vegan/GF/30-minute/kid-friendly)
• Make-ahead timeline and storage
• FAQ and smart swaps

For full plant-based menus and sides, explore our holiday guides: Vegan Thanksgiving Recipes and Plant-Based Thanksgiving: Menus & Prep Plan.

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Prep & Food Safety (30-Second Version)

• Wash produce under running water and dry well; keep your fridge at or below 40 °F, per the FDA’s produce safety guidance.
• Refrigerate perishable foods within 2 hours; most cooked leftovers are best within 3–4 days in the fridge, according to the USDA FSIS leftovers and food safety guidelines.
• For crisp greens, keep dressing on the side until serving. Sturdier salads (grains, slaws, roasted veg) hold up best overnight.

Note: Nutrition info below is an estimate using typical ingredients and standard portions; it will vary by brand and swaps.

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Salad Key

• GF = gluten-free • V = vegan • Veg = vegetarian • 30 = 30 minutes or less • KF = kid-friendly • P = protein-boost option included

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1) Shaved Brussels Sprouts Salad with Honey-Dijon and Pepitas (GF, Veg; V option; 30)

Crunchy, bright, and built to hold overnight.

Ingredients (8 servings)

• 1½ lb Brussels sprouts, shaved
• ½ small red onion, very thinly sliced
• ½ cup toasted pepitas
• ½ cup grated Parmesan (skip or use vegan parm for V)
• ½ cup pomegranate arils
• Dressing: 3 tbsp olive oil, 2 tbsp lemon juice, 1 tbsp Dijon, 1 tbsp honey or maple, ½ tsp salt, ¼ tsp black pepper

Steps

1. Whisk all dressing ingredients together until emulsified.
2. Add Brussels sprouts and onion to a large bowl; pour in half the dressing and toss to coat.
3. Fold in pepitas, Parmesan (if using), and pomegranate.
4. Taste and add more dressing as desired.

Make-ahead: Dress up to 1 day early; it softens nicely.

Approx. per serving: ~180 kcal • 6 g protein • 14 g carb • 11 g fat

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2) Roasted Butternut, Arugula, and Cranberry Salad (GF, V; 30)

Sweet-savory with a tart cranberry vinaigrette.

Ingredients (8 servings)

• 1½ lb butternut squash, ¾-inch cubes
• 1 tbsp olive oil
• ½ tsp kosher salt
• 6 cups baby arugula
• ½ cup dried cranberries
• ¼ cup toasted chopped pecans (or pumpkin seeds)
• Vinaigrette: 3 tbsp olive oil, 2 tbsp apple cider vinegar, 1 tbsp cranberry sauce, 1 tsp Dijon, ¼ tsp kosher salt

Steps

1. Preheat oven to 425 °F. On a sheet pan, toss squash with olive oil and salt; roast 20–25 minutes until tender and caramelized. Cool briefly.
2. Whisk all vinaigrette ingredients together until smooth.
3. In a large bowl, combine arugula, warm squash, cranberries, and pecans; drizzle with vinaigrette and toss.

Make-ahead: Roast squash 2 days ahead; toss day-of.

Approx. per serving: ~210 kcal • 3 g protein • 24 g carb • 12 g fat

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3) Kale, Pear, and Walnut Salad with Maple-Sherry Dressing (GF, V; P)

Lush pears, toasty walnuts, and tender, massaged kale—sweet, nutty, and totally fall.

Ingredients (8 servings)

• 10 cups chopped lacinato kale, stems removed
• 2 ripe pears, sliced
• ½ cup toasted walnuts (or sunflower seeds)
• ¼ cup crumbled goat cheese (optional)
• Dressing: ¼ cup olive oil, 2 tbsp sherry or red wine vinegar, 1 tbsp maple syrup, 1 tsp Dijon, ½ tsp kosher salt
• Protein boost (P): 1½ cups roasted chickpeas

Steps

1. Add kale to a large bowl. Drizzle with half the dressing and massage with clean hands for 1–2 minutes until slightly softened and darker.
2. Add pears, walnuts (or seeds), and goat cheese (if using).
3. Pour in remaining dressing and toss.
4. Top with roasted chickpeas for added protein.

Make-ahead: Massage kale up to 2 days ahead; add pears day-of.

Approx. per serving (with walnuts): ~230 kcal • 6 g protein • 19 g carb • 15 g fat

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4) Apple-Fennel Slaw with Lemon Poppy Seed Dressing (GF, V; KF; 30)

Fresh, crunchy slaw that won’t wilt.

Ingredients (10 servings)

• 1 small green cabbage, shredded (~8 cups)
• 2 crisp apples, matchsticks
• 1 fennel bulb, shaved + fronds chopped
• ¼ cup sliced almonds (or pepitas)
• Dressing: ¼ cup olive oil, 3 tbsp lemon juice, 2 tsp honey or maple, 1 tsp poppy seeds, ½ tsp kosher salt

Steps

1. Whisk all dressing ingredients together.
2. In a large bowl, combine cabbage, apples, and fennel.
3. Pour dressing over; toss to coat evenly.
4. Sprinkle with nuts/seeds and chill 1 hour for best texture.

Make-ahead: 24–36 hours; stays crunchy.

Approx. per serving: ~160 kcal • 3 g protein • 17 g carb • 10 g fat

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5) Warm Wild Rice, Roasted Mushroom, and Herb Salad (GF, V; P)

Hearty and satiating—excellent at room temp.

Ingredients (8 servings)

• 6 cups cooked wild rice blend
• 1 lb mushrooms, quartered
• 1 small red onion, cut into wedges
• 2 tbsp olive oil
• ¾ tsp kosher salt, divided
• ½ tsp black pepper
• ½ cup chopped parsley + dill
• ¼ cup toasted pecans or pistachios
• Dressing: 3 tbsp olive oil, 2 tbsp red wine vinegar, 1 tsp Dijon, ¼ tsp kosher salt
• Protein boost: 1½ cups cooked lentils

Steps

1. Preheat oven to 425 °F. Toss mushrooms and onion with olive oil, salt, and pepper; roast 18–22 minutes until browned.
2. Whisk all dressing ingredients together.
3. Add warm cooked rice, roasted vegetables, herbs, and pecans; toss to coat. Season if needed.
4. Fold in lentils for protein.

Make-ahead: Holds 3–4 days; great for leftovers.

Approx. per serving (with lentils): ~290 kcal • 9 g protein • 42 g carb • 10 g fat

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6) Citrus and Pomegranate Mixed Greens (GF, V; 30)

Bright, juicy palate cleanser.

Ingredients (8 servings)

• 8 cups mixed greens
• 2 oranges, segmented
• 1 grapefruit, segmented (optional)
• ½ small red onion, thinly sliced
• ½ cup pomegranate arils
• Dressing: 3 tbsp olive oil, 2 tbsp white wine vinegar, 1 tsp honey or maple, ¼ tsp kosher salt

Steps

1. Whisk all dressing ingredients together.
2. In a large bowl, add greens, citrus segments, onion, and pomegranate.
3. Drizzle with dressing and toss gently just before serving.

Make-ahead: Prep citrus 1 day ahead; store juices for the dressing.

Approx. per serving: ~130 kcal • 2 g protein • 16 g carb • 7 g fat

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7) Baby Spinach, Roasted Sweet Potato, and Goat Cheese (GF, Veg; 30)

Roasty-sweet potatoes, tangy goat cheese, and pops of cranberry—comforting and bright on a holiday plate.

Ingredients (8 servings)

• 1½ lb sweet potatoes, ¾-inch cubes
• 1 tbsp olive oil
• ½ tsp kosher salt
• 8 cups baby spinach
• ¼ cup crumbled goat cheese
• ¼ cup roasted sunflower seeds
• Balsamic Dressing: 3 tbsp olive oil, 2 tbsp balsamic vinegar, 1 tsp Dijon, ¼ tsp kosher salt

Steps

1. Preheat oven to 425 °F. Toss sweet potatoes with olive oil and salt; roast 22–25 minutes until tender.
2. Whisk all dressing ingredients together.
3. Add spinach to a bowl; toss with dressing.
4. Top with warm sweet potatoes, goat cheese, and sunflower seeds.

Make-ahead: Roast potatoes 2–3 days ahead; warm before serving.

Approx. per serving: ~190 kcal • 5 g protein • 23 g carb • 9 g fat

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8) Farro, Roasted Delicata, and Sage Brown Butter Salad (Veg; V option; GF option)

Cozy fall flavors with crisp-tender squash rings.

Ingredients (8 servings)

• 4 cups cooked farro (or quinoa for GF)
• 2 delicata squash, rings, seeds removed
• 1 tbsp olive oil
• ¾ tsp kosher salt, divided
• ½ tsp black pepper
• 2 tbsp butter (or 2 tbsp olive oil for V)
• 6 sage leaves
• ¼ cup toasted hazelnuts (or almonds)
• 2 cups baby arugula
• 1 tbsp lemon juice

Steps

1. Preheat oven to 425 °F. Toss delicata with olive oil, salt, and pepper; roast 18–20 minutes until tender.
2. Melt butter with the sage leaves over medium heat until lightly browned and fragrant (2–3 minutes). For the vegan option, warm olive oil with the sage leaves over low heat for 4–5 minutes to infuse; do not brown. Remove from heat, lift out the sage leaves to cool, and reserve the butter or oil.
3. In a large bowl, combine warm grains (farro or quinoa), arugula, roasted squash, and hazelnuts.
4. Drizzle with the reserved brown butter or sage-infused oil and finish with lemon juice; toss. Crumble the cooled sage leaves over the top.

Make-ahead: Roast squash and cook grains 2 days ahead; toss day-of.

Approx. per serving (with farro, butter): ~260 kcal • 7 g protein • 36 g carb • 10 g fat

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9) Shaved Beet, Orange, and Pistachio Salad (GF, V; 30)

No roasting needed—raw beets are crisp and sweet.

Ingredients (8 servings)

• 3 medium beets, peeled and shaved thin
• 2 oranges, segmented
• ¼ cup shelled pistachios, chopped
• 2 cups baby greens
• Dressing: 3 tbsp olive oil, 2 tbsp orange juice, 1 tsp white wine vinegar, ¼ tsp kosher salt

Steps

1. Whisk all dressing ingredients together.
2. Combine beets, oranges, and greens in a large bowl.
3. Drizzle with dressing; toss gently.
4. Sprinkle pistachios on top. Chill 30 minutes to meld flavors.

Make-ahead: 1 day.

Approx. per serving: ~160 kcal • 3 g protein • 18 g carb • 9 g fat

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10) Pear, Blue Cheese, and Candied Pecans over Spring Mix (GF, Veg; KF; 30)

A classic combination of sweet pears, tangy cheese, and candied nuts.

Ingredients (8 servings)

• 8 cups spring mix
• 2 pears, sliced
• ¼ cup crumbled blue cheese (or feta)
• ⅓ cup candied pecans (or toasted plain)
• Dressing: 3 tbsp olive oil, 1½ tbsp red wine vinegar, 1 tsp honey, ¼ tsp kosher salt

Steps

1. Whisk all dressing ingredients together.
2. Add spring mix to a bowl; toss with dressing.
3. Arrange pears, your choice of cheese, and pecans on top.

Make-ahead: Keep components separate; assemble in 5 minutes day-of.

Approx. per serving: ~190 kcal • 4 g protein • 16 g carb • 12 g fat

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11) Roasted Carrot Ribbon Salad with Tahini-Lemon Drizzle (GF, V; 30)

Tender roasted carrots with a creamy, lemony tahini drizzle.

Ingredients (8 servings)

• 2 lb carrots, peeled into ribbons (or thin coins)
• 1 tbsp olive oil
• ½ tsp kosher salt
• ¼ tsp black pepper
• ¼ cup chopped parsley
• Drizzle: ¼ cup tahini, 2 tbsp lemon juice, 3–4 tbsp water, 1 small garlic clove grated, ¼ tsp kosher salt

Steps

1. Preheat oven to 425 °F. Toss carrot ribbons with olive oil, salt, and pepper; spread on a sheet pan and roast 12–15 minutes until just tender.
2. Whisk all drizzle ingredients together until creamy.
3. Toss warm carrots with parsley; spoon drizzle over just before serving.

Make-ahead: Roast 1–2 days ahead; dress just before serving.

Approx. per serving: ~170 kcal • 4 g protein • 18 g carb • 9 g fat

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12) Cranberry-Quinoa Harvest Salad (GF, V; P)

Meal-prep friendly and perfect for packing.

Ingredients (8 servings)

• 5 cups cooked quinoa, cooled
• ½ cup dried cranberries
• ½ cup chopped celery
• ¼ cup toasted pumpkin seeds
• 2 scallions, sliced
• Dressing: ¼ cup olive oil, 3 tbsp apple cider vinegar, 1 tsp maple, ½ tsp kosher salt
• Protein boost: 1½ cups diced roasted turkey or tofu

Steps

1. Whisk all dressing ingredients together.
2. Add cooked, cooled quinoa; toss to coat.
3. Fold in cranberries, celery, pumpkin seeds, and scallions.
4. Stir in turkey or tofu just before serving.

Make-ahead: 3–4 days; great cold or room temp.

Approx. per serving (no protein): ~230 kcal • 6 g protein • 32 g carb • 9 g fat

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13) Simple Green Salad with Cranberry-Mustard Vinaigrette (GF, V; KF; 30)

A fast, balanced default for any plate.

Ingredients (10 servings)

• 10 cups mixed greens
• 1 cucumber, half-moons
• 1 cup cherry tomatoes, halved
• ¼ red onion, thinly sliced
• Vinaigrette: 3 tbsp olive oil, 2 tbsp red wine vinegar, 1 tbsp cranberry sauce, 1 tsp Dijon, ½ tsp kosher salt

Steps

1. Whisk all vinaigrette ingredients together.
2. Combine greens, cucumber, tomatoes, and onion in a large bowl.
3. Drizzle with vinaigrette and toss.

Make-ahead: Chop veg 1 day ahead; dress at table.

Approx. per serving: ~90 kcal • 2 g protein • 8 g carb • 6 g fat

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14) Maple-Roasted Brussels and Apple Grain Bowl Salad (Veg; GF option; P)

Hearty grains with maple-roasted Brussels sprouts and apples, plus a tangy apple-cider vinaigrette.

Ingredients (8 servings)

• 4 cups cooked farro or quinoa
• 1 lb Brussels, halved
• 2 apples, cut into chunks
• 1 tbsp olive oil
• 1 tbsp maple syrup
• ¾ tsp kosher salt, divided
• ¼ cup toasted almonds (or seeds)
• 2 cups baby spinach
• Dressing: 3 tbsp olive oil, 2 tbsp apple cider vinegar, 1 tsp Dijon, ¼ tsp kosher salt
• Protein: 2 cups shredded turkey or white beans

Steps

1. Preheat oven to 425 °F. Toss Brussels and apples with olive oil, maple syrup, and salt; roast 18–22 minutes until tender and caramelized.
2. Whisk all dressing ingredients together.
3. In a large bowl, combine grains (farro or quinoa) and dressing; toss. Season if needed.
4. Fold in spinach until it wilts slightly.
5. Add the roasted Brussels/apple mixture, nuts, and protein (turkey or white beans); toss to combine.

Make-ahead: Components 2 days ahead; reheat roast mix briefly.

Approx. per serving (with quinoa, no protein): ~270 kcal • 7 g protein • 40 g carb • 9 g fat

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15) Baby Gem Lettuce with Herby Greek Yogurt Ranch (GF, Veg; KF; 30)

Creamy Greek yogurt ranch with crisp lettuce, celery, and radishes.

Ingredients (10 servings)

• 8 cups chopped baby gem or romaine
• 1 cup thinly sliced celery
• 1 cup sliced radishes
• Dressing: ¾ cup plain Greek yogurt, 2 tbsp olive oil, 2 tbsp lemon juice, 1 tsp Dijon, 2 tbsp minced dill/parsley/chives, ½ tsp garlic powder, ½ tsp kosher salt

Steps

1. Whisk all dressing ingredients together until smooth.
2. Add lettuce, celery, and radishes to a large bowl.
3. Toss with dressing; thin with a splash of water if needed.

Make-ahead: Mix dressing 3 days ahead; keep greens separate.

Approx. per serving: ~110 kcal • 6 g protein • 9 g carb • 6 g fat

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16) Cranberry, Orange, and Farro “Stuffing” Salad (V; GF option)

All the holiday flavors—none of the heaviness.

Ingredients (8 servings)

• 4 cups cooked farro (or wild rice for GF)
• 1 cup celery, thinly sliced
• ½ cup dried cranberries
• ¼ cup chopped parsley
• 1 tbsp fresh thyme leaves
• Zest of 1 orange
• 2 tbsp orange juice
• 3 tbsp olive oil
• 1 tsp Dijon
• ½ tsp kosher salt

Steps

1. Whisk all dressing ingredients together (olive oil, orange zest and juice, Dijon, salt).
2. Add farro (or wild rice), celery, parsley, thyme, and cranberries; toss until coated.
3. Chill 30 minutes to let flavors meld.

Make-ahead: 2–3 days; flavors improve.

Approx. per serving: ~240 kcal • 7 g protein • 40 g carb • 7 g fat

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17) Roasted Cauliflower, Tahini, and Date Salad (GF, V)

Savory-sweet with creamy sesame notes.

Ingredients (8 servings)

• 1 large cauliflower, cut into florets
• 1½ tbsp olive oil
• ½ tsp kosher salt
• ⅓ cup chopped dates
• ¼ cup toasted pine nuts (or almonds)
• 2 cups baby arugula
• Tahini dressing: ¼ cup tahini, 2 tbsp lemon juice, 3–4 tbsp water, ½ tsp kosher salt

Steps

1. Preheat oven to 425 °F. Toss cauliflower with olive oil and salt; roast 22–25 minutes until golden and tender.
2. Whisk all dressing ingredients together until creamy.
3. In a large bowl, combine warm cauliflower, dates, pine nuts, and arugula.
4. Drizzle with tahini dressing and toss.

Make-ahead: Roast 2 days ahead; dress before serving.

Approx. per serving: ~220 kcal • 6 g protein • 18 g carb • 14 g fat

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Make-Ahead Timeline (Stress-Less Hosting)

2–3 days out

• Roast sturdy veg (squash, Brussels, carrots, cauliflower); cool, cover, refrigerate.
• Cook grains/legumes (quinoa, farro, wild rice, lentils); cool quickly in shallow containers and refrigerate within 2 hours.
• Mix dressings in jars; label.

1 day out

• Shred/massage greens for slaws and kale salads; store separately from wet ingredients.
• Segment citrus; slice onions; toast nuts/seeds.

Day-of

• Bring components to room temp 20–30 minutes for best flavor.
• Toss leafy-green salads just before serving; re-warm roasted veg 5–8 minutes at 425 °F if desired.

For broader batch-cooking strategies, see our Healthy Meal Prep Ideas guide.

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Smart Swaps by Diet and Budget

• Gluten-free: Use quinoa or wild rice instead of farro; check labels on mustard and dressings.
• Nut-free: Swap nuts for toasted pumpkin/sunflower seeds.
• Vegan: Use maple in place of honey; skip cheeses or use dairy-free options; choose tahini or olive-oil-based dressings.
• High-protein: Add 1–2 cups roasted turkey, tofu, tempeh, beans, or lentils to any salad.
• Budget: Rely on cabbage, carrots, onions, and beans; shop in-season squash and citrus. Our Pantry Staples guide has more cost-savvy tips.

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FAQ

Q: How far in advance can I make these salads?
A: Sturdy salads (slaws, kale, grains, roasted veg) are ideal 1–3 days ahead. Leafy-green salads are best tossed right before serving; prep components a day early.

Q: Should I dress salads in advance?
A: Dress slaws and kale up to a day early (they soften). Keep delicate lettuces undressed until serving to avoid wilting.

Q: What’s the best way to keep greens crisp?
A: Wash, spin dry thoroughly, and store with a paper towel in a sealed container.

Q: Any kid-friendly picks?
A: Try #4 Apple-Fennel Slaw (sweet + crunchy), #7 Spinach + Sweet Potato, and #15 Herby Ranch with crunchy veggies.

Q: How do I align these with my macros?
A: Use the "Approx. per serving" nutrition data under each recipe as a starting point. Add a protein boost (turkey, tofu, beans) if you need more protein, and adjust dressing or nuts to modify fats. For step-by-step targets, see our 5-Minute Beginner’s Guide to tracking macros.

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Keep the Healthy Momentum

You’re already making smart choices by planning lighter, produce-forward sides. Keep that momentum going by tracking how your choices show up in your body composition over time. If you’re curious how nutrition and training affect fat, lean mass, and visceral fat, start with our complete guide to the BodySpec DEXA scan to see what to expect and how to use your results. Consider re-scanning every 8–12 weeks to see trends, dial in your plan, and celebrate progress—then book your BodySpec DEXA scan to get data you can act on.