Fall Salad with Apple Cider Vinaigrette
This healthy Fall Salad Meal Prep is packed with roasted sweet potatoes, apple chicken sausage, quinoa, kale, and a simple apple cider vinaigrette. Perfect for busy weeks or gatherings—it’s a cozy, high-protein salad that tastes like fall in a jar.
Creator: Leslie Stokes
When the weather starts to cool down and life feels busier than ever, I always turn to meal prep to save my sanity. This time of year is when things really start to pile up—school routines, sports, church groups, Bible studies, and everything in between. And honestly? This is when meal prepping gets hard. You’re tired, schedules are full, and cozy fall food starts calling your name.
That’s why I love making recipes like this Fall Salad Meal Prep. It tastes like fall in a jar, but it’s still fresh, healthy, and balanced enough to keep me on track. Think roasted sweet potatoes, crisp apples, hearty quinoa, and apple chicken sausage all tossed together with a sweet and tangy apple cider vinaigrette. It’s the kind of salad that doesn’t feel like “just a salad.” It’s cozy, filling, and satisfying—perfect for a busy weeknight or to bring along to a gathering.
I’ve made this salad more times than I can count—sometimes for our family, other times for Bible studies or group dinners. It’s one of those dishes that always gets people asking, “Can I get this recipe?” and I love that it’s meal prep friendly. Everything layers beautifully in jars, and the kale holds up so well that you can make these on Sunday and still enjoy them later in the week without soggy greens.
I’ve made this salad more times than I can count—sometimes for our family, other times for Bible studies or group dinners. It’s one of those dishes that always gets people asking, “Can I get this recipe?” and I love that it’s meal prep friendly. Everything layers beautifully in jars, and the kale holds up so well that you can make these on Sunday and still enjoy them later in the week without soggy greens.
The apple cider vinaigrette is so simple but makes the salad come alive. Just honey, apple cider vinegar, avocado oil, salt, and pepper—it doesn’t need anything fancy because the flavors of the apples, sausage, and sweet potatoes do all the heavy lifting. It’s sweet, tangy, and ties everything together.
And let’s talk about nutrition—because yes, I want my food to taste amazing, but I also want it to fuel me. Each jar has over 20 grams of protein, a hearty serving of fiber, and enough carbs to keep you full and energized. It’s the kind of balance I look for when meal prepping, especially during busy seasons where I need to stay full and focused without grabbing random snacks.
If you’ve been struggling to stay consistent with meal prep as the fall season rolls in, let this be the recipe that gets you excited again. It’s colorful, flavorful, and feels festive while still being nourishing. Pair it with your favorite cozy drink, and you’ll feel like you’re treating yourself—even though it’s just your meal prep doing its job.
Trust me, once you try this, it’ll be your go-to fall salad too.
Tips and Variations
One of the reasons I keep coming back to this salad is how easy it is to change it up depending on what I have in my fridge. A few of my favorite little tweaks:
•Mix up the protein. If you want even more protein, just add an extra chicken sausage link or two. Turkey sausage, grilled chicken, or even leftover Thanksgiving turkey works beautifully here too.
•Add some crunch. Toasted pecans, candied walnuts, or even pumpkin seeds bring that fall crunch factor. I love tossing them on right before serving so they stay extra crispy.
•Play with the cheese. Feta is light and tangy, but goat cheese or blue cheese gives it more of a bold, creamy bite.
•Fruit swaps. Apples are classic, but pears or dried cranberries give it a slightly different fall flavor profile.
•Warm it up. When I want something a little cozier, I’ll toss the kale with the warm sweet potatoes right out of the oven so it slightly wilts the greens. It feels like comfort food but still keeps it healthy.
•Serving a crowd? Double everything and layer it in a big wooden salad bowl. It looks gorgeous on a table and is always the first thing to disappear when I bring it to Bible study or family gatherings.
The best part about this salad is that it’s totally forgiving. You can prep the jars a few days ahead, keep the dressing at the bottom, and they hold up so well for busy weekdays. And if you’re hosting, it’s one of those dishes that feels seasonal and festive but is secretly so simple.
Fall Salad Meal Prep with Apple Cider Vinaigrette
Ingredients
Apple Cider Vinaigrette:
- 3 tbsp honey
- 1/4 cup apple cider vinegar
- 1/3 cup avocado oil or olive oil
- Salt & pepper to taste
Salad:
- 3 medium sweet potatoes cubed
- 2 apples chopped
- 1 12 oz package apple chicken sausage, sliced into chunks
- 3 cups cooked quinoa about 1/2 cup per jar
- 3/4 cup crumbled feta cheese
- 9 cups kale about 1.5 cups per jar, massaged with a drizzle of oil if desired
Let's Make It
- Roast the sweet potatoes: Preheat oven to 400°F. Roast cubed sweet potatoes on a sheet pan for 10 minutes.
- Add apples & sausage: Stir in chopped apples and sausage chunks, return to oven, and roast for another 10–12 minutes until potatoes are tender and sausage is browned.
- Make the vinaigrette: In a small jar, whisk or shake together honey, apple cider vinegar, avocado oil, salt, and pepper. (make a double batch if you like a little extra like me)
- Assemble salad jars:
- Bottom layer: 2–3 tbsp vinaigrette
- 1/2 cup quinoa
- Sprinkle of feta
- Sweet potato & sausage mixture
- Top with 1.5 cups kale
- Seal jars and refrigerate. Shake before eating, or dump into a bowl to enjoy.
Nutrition Facts
Per Serving (1 jar):
Calories: ~465
Protein: 27 g
Total Carbs: 46 g
Fiber: 7 g
Net Carbs: 39 g
Fat: 20 g
