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Fall Quinoa Salad for Weight Loss: Curb Cravings & Stay Full All Season

"Enjoy the cozy flavors of fall with a salad that’s as satisfying as it is simple—packed with nutrients to keep you full and your cravings in check."

fall quinoa salad with butternut squash, red onion, shaved brussels sprouts, and pomegranate seeds in a while bowl on a table

Falls crisp air, cozy sweaters, and vibrant seasonal produce make it the perfect time to pause, take a breath, and enjoy food that’s not only satisfying but actually helps us feel good, inside and out. But, if you’re like me, you want to enjoy delicious, healthy meals without spending all day in the kitchen. Even though food is my business, I’m all about keeping it simple, quick, and versatile, so I can spend more time with friends, family, my dog, and doing whatever else I feel like—and not just hanging around the oven.

Trust me, this one is a game-changer for those of us who want to eat well, feel full, and avoid those snack-time cravings!

This Fall Quinoa Salad is a new staple in my kitchen because it’s one of those recipes that’s satisfying, packed with whole, nutrient-dense ingredients, and ideal for batch cooking. Plus, it’s versatile! We’ll talk more about ingredient swaps later....


So, whether you’re trying to reduce those constant snack cravings, eat more whole foods, or simply enjoy a hearty fall-inspired meal, this salad has got you covered. Without further ado, here’s the recipe—right in the middle, just where it should be. (I hate having to read to the very bottom to get to the ACTUAL recipe)


Fall Quinoa Salad Recipe


Ingredients


For the Salad:

  • 1 small butternut squash, peeled, deseeded, and diced

  • 10-15 Brussels sprouts, shredded

  • 1/4 red onion, diced

  • 1 pomegranate, seeds only

  • 1 cup quinoa

  • 2 cups stock (vegetable, chicken, or bone broth) - or simply use water

  • 1/4 cup crushed walnuts

  • 1 tbsp of olive oil


For the Dressing:

  • 1/4 cup extra virgin olive oil

  • Juice of one lemon

  • 1 tbsp maple syrup (or agave/honey)


Instructions:


  1. Cook the quinoa: Follow package directions, substituting water with stock for extra flavor. Once done, fluff it up and let it cool slightly.

  2. Roast the butternut squash: Preheat your oven to 400°F (200°C). Toss the squash with a little olive oil, salt, and pepper, then spread it on a baking sheet. Roast for about 25-30 minutes, or until the pieces are golden and tender. (Alternatively you can roast in the airfryer if you have one)

  3. Assemble the salad: In a large bowl, combine the cooked quinoa, roasted squash, shredded Brussels sprouts, red onion, pomegranate seeds, and walnuts.

  4. Dress it up: In a small bowl, whisk together the olive oil, lemon juice, and maple syrup. Pour over the salad and toss until everything is well-coated. Season with salt and pepper to taste.


Note: To remove pomegranate seeds without the mess, slice the pomegranate in half, hold it over a bowl, and gently tap the back with a spoon. The seeds should pop out easily.


Soups are also great recipes to have on hand for the fall. Here's a good one for you: Butternut Squash Soup

What is it About This Salad That Makes It So Good For Me and Weight Loss?


Each ingredient in this salad plays its part to give your body energy, keep you full, and help you avoid the temptation to reach for a sugary snack an hour after lunch. Let’s take a quick look at why these whole foods are such all-stars in this salad for weight loss:

  • Quinoa: Quinoa is a complete protein, which means it contains all nine essential amino acids—rare for plant-based foods! It’s a great source of protein and fiber, both of which keep you feeling full and satisfied longer.

  • Butternut Squash: This seasonal favorite is rich in vitamin A, vitamin C, and fiber, which not only boost your immune system but also support healthy skin and digestion.

  • Brussels Sprouts: Loaded with vitamins C and K, these little cabbages are packed with antioxidants, which can reduce inflammation and support heart health.

  • Pomegranate Seeds: These beautiful ruby-colored seeds are not only deliciously juicy, but they’re also full of antioxidants, fiber, and vitamin C. They add a refreshing pop of flavor to balance out the richness of the other ingredients. Plus they can help satisfy that sweet tooth.

  • Walnuts: Walnuts bring in healthy fats and protein, supporting heart and brain health while adding a satisfying crunch.


How Seasonal Eating Curbs Cravings and Keeps You Full


Eating seasonally is one of the simplest ways to stay full, reduce cravings, and truly enjoy your food. Our bodies naturally adapt to seasonal foods because they’re richer in the nutrients we need for the changing weather. For instance, fall foods tend to be more grounding and filling—think of root vegetables, hearty greens, and grains like quinoa. They help you feel fuller longer and keep those pesky snack cravings at bay.


When you’re feeding your body the nutrients it craves, you’re less likely to reach for something sugary or processed. It’s a natural form of crowding out less nourishing foods, and it can help you build a healthy lifestyle that’s sustainable and easy to stick to. And believe it or not some of these vegetables also help curb those sugar craving, think sweet potatoes, beets, carrots, sweet onions, parsnips.


carrots and beets on a market table. Some root vegetables that can help with sweet tooth cravings

Save Time with Batch Cooking and Ingredient Swaps


Now, I know spending hours in the kitchen isn’t what most of us dream of. I certainly don’t! That’s why I love having a few go-to recipes, like this one, that can be whipped up in batches and enjoyed throughout the week. It saves time, reduces stress, and makes me feel like I’m winning at life—at least a little bit.

This salad is versatile and can be transformed just by swapping a few ingredients. Here are some ideas:

  • Swap the walnuts for pecans or slivered almonds for a slightly different flavor profile.

  • Add a handful of dried cranberries or fresh blueberries for a bit of sweetness.

  • If butternut squash isn’t your thing, roasted sweet potato works just as well and is just as nutritious.

  • Fresh herbs like parsley or mint bring a pop of brightness and a fresh twist on the flavors.

Experimenting with simple swaps like these can keep your meals interesting without having to reinvent the wheel every week.


Here’s to Enjoying Fall (and Finding Ease in the Kitchen)


The more you embrace whole, seasonal foods, the easier healthy eating becomes. You’re nourishing your body with real food that keeps you feeling full and energized without complicated meal prep or restrictive diets. And that’s what building a balanced, joyful relationship with food is all about.


Dani Ross a holistic nutritionist sitting on a grey couch. She is available for client bookings


If you’re looking for ways to feel less stressed in the kitchen, eat in a way that truly nourishes you, and actually enjoy the process, let’s chat! I’m here to support you in reaching your health goals in a way that fits your lifestyle. Book a call, and we’ll see if we’re a good fit to work together. Here’s to feeling your best and savoring every bite!



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