Meal Prep Butternut Squash Kale Salad with Lentils, Apple and Maple Cider Vinaigrette

A butternut squash kale salad for meal prep. Roasted squash, green lentils, crisp apple and pumpkin seeds sit on massaged kale with a maple cider vinaigrette.

VeganHigh ProteinHigh FiberIron-RichMeal Prep
Prep
25 min
Cook
30 min
Serves
4
Meal Prep Butternut Squash Kale Salad with Lentils, Apple and Maple Cider Vinaigrette — A butternut squash kale salad for meal prep. Roasted squash, green lentils, crisp apple and
Illustration generated by AI · SDXL

Meal Prep Butternut Squash Kale Salad with Lentils, Apple and Maple Cider Vinaigrette is a vegan lunch recipe made with butternut squash, olive oil, smoked paprika. It takes 55 minutes of hands-on time, serves 4, and each serving has 544 calories, 16 g of protein and 12 g of fiber.

Unlike tender greens, kale that has been massaged with some of the dressing gets softer in the fridge without wilting, so this salad still tastes good on day four. Cooking the green lentils just until al dente and dressing them while they're warm seasons them all the way through and keeps them from going mushy. Pack the apple and pumpkin seeds separately so they stay crisp until you eat.

A dietary (fully vegan, no feta or honey) + seasonal produce and protein boost (roasted butternut squash and green lentils on massaged kale for a meal-prep lunch that holds up for days instead of a warm pear and arugula side salad) take on our Warm Roasted Pear and Arugula Salad with Feta, Walnuts and Honey-Dijon Vinaigrette.

Ingredients

4 servings

Roasted squash

Lentils

Maple cider vinaigrette

Salad

Kit: rimmed baking sheet, parchment paper, medium saucepan, fine-mesh strainer, large mixing bowl, jar with lid

Cook mode · Meal Prep Butternut Squash Kale Salad with Lentils, Apple and Maple Cider Vinaigrette

Tips

  • Cut all the squash into the same size cubes so they finish roasting together. A crowded pan makes them steam, so use two sheets if yours is small.
  • Don't use red lentils here. They break down into mush, while green (or French green) lentils hold their shape in a salad.
  • To toast the pumpkin seeds, put them in a dry skillet over medium heat for 3–4 minutes and shake often, until they puff and start to pop.

Swap ideas

Use 2 cups cooked or canned lentils (lentils-cooked) instead of dried
Skips simmering the lentils. Rinse canned lentils well and toss them in the dressing anyway so they absorb the flavor.
Sweet potato instead of butternut squash
Tastes a little sweeter and the pieces hold together well. Roasting time is about the same.
Pear instead of apple
Softer and more floral, like the original harvest salad. Add it on the day you eat instead of prepping it ahead.
Toasted pecans or sunflower seeds instead of pumpkin seeds
Pecans add a richer, buttery crunch, and sunflower seeds are a cheaper nut-free option.

The numbers

544kcal per serving

Protein15.6 g
31% DV
Fiber11.6 g
41% DV
Carbs61.4 g
22% DV
Fat29.6 g
38% DV
Everything else · 4 servings per recipe
Saturated fat
4.3 g 22%
Sugars
16.5 g
Sodium
959 mg 42%
Potassium
1219 mg 26%
Calcium
235 mg 18%
Iron
5.6 mg 31%
Vitamin C
82 mg 91%
Vitamin B12
0 µg 0%

% Daily Value on a 2,000 calorie diet. Calculated from USDA FoodData Central values for each ingredient; optional ingredients are excluded. Estimates vary with brands and portions.

Sources: Squash, winter, butternut, raw, Oil, olive, salad or cooking, Spices, paprika, Salt, table, Lentils, raw, Beverages, water, tap, drinking, Garlic, raw, Vinegar, cider, Syrups, maple, Mustard, prepared, yellow, Shallots, raw, Spices, pepper, black, Kale, raw, Apples, raw, with skin (Includes foods for USDA's Food Distribution Program), Lemon juice, raw, Seeds, pumpkin and squash seed kernels, dried

Method

  1. Heat the oven to 425°F (220°C) and line a rimmed baking sheet with parchment. Toss the squash cubes with 1 1/2 tbsp olive oil, the smoked paprika and 1/2 tsp salt, then spread them in a single layer so the pieces don't touch.

  2. Roast the squash for 25–30 minutes, flipping once halfway through, until it is fork-tender and browned at the edges. Let it cool on the pan.

  3. While the squash roasts, add the lentils, water, smashed garlic and 1/2 tsp salt to a saucepan. Bring it to a boil, then turn it down to a gentle simmer and cook uncovered for 18–25 minutes. Start tasting at 18 minutes and stop when the lentils are tender but still have a little bite and hold their shape. Drain well and throw away the garlic.

  4. Make the vinaigrette. Put the olive oil, apple cider vinegar, maple syrup, Dijon, shallot, salt and pepper in a jar, then seal it and shake until the dressing looks creamy and emulsified.

  5. Toss the warm drained lentils with 2 tbsp of the vinaigrette and set them aside. They soak up the dressing best while still warm.

  6. Put the sliced kale in a large bowl and drizzle it with 2 tbsp of the vinaigrette. Massage the leaves with your hands for 2–3 minutes, until they turn darker green, shrink by about a third and feel soft instead of stiff.

  7. Toss the diced apple with the lemon juice. If you're serving right away, add the lentils, squash, apple, pumpkin seeds and cranberries (if using) to the kale. Drizzle over the rest of the dressing and toss gently.

  8. If you're meal prepping, divide the kale into 4 containers and top each one with lentils and squash. Pack the apple, pumpkin seeds and leftover dressing in small separate containers, then add them just before eating.

Storage: Once assembled, the kale, lentils and squash keep for up to 4 days in airtight containers in the fridge. Keep the dressing, pumpkin seeds and apple separate. Toss the diced apple in lemon juice, or dice it the day you eat it. Serve cold or at room temperature. Freezing isn't recommended.

Questions

How much protein is in meal prep butternut squash kale salad with lentils, apple and maple cider vinaigrette?
Each of the 4 servings has 16 g of protein, 12 g of fiber and 544 calories, calculated from USDA FoodData Central values for every ingredient.
Is meal prep butternut squash kale salad with lentils, apple and maple cider vinaigrette vegan?
Yes. It contains no dairy, eggs, honey or other animal products.
How long does meal prep butternut squash kale salad with lentils, apple and maple cider vinaigrette take to make?
25 minutes of prep and 30 minutes of cooking, so 55 minutes of hands-on time.
Can you make meal prep butternut squash kale salad with lentils, apple and maple cider vinaigrette ahead?
Once assembled, the kale, lentils and squash keep for up to 4 days in airtight containers in the fridge. Keep the dressing, pumpkin seeds and apple separate. Toss the diced apple in lemon juice, or dice it the day you eat it. Serve cold or at room temperature. Freezing isn't recommended.
What can I substitute in meal prep butternut squash kale salad with lentils, apple and maple cider vinaigrette?
Use 2 cups cooked or canned lentils (lentils-cooked) instead of dried — skips simmering the lentils. rinse canned lentils well and toss them in the dressing anyway so they absorb the flavor.. Sweet potato instead of butternut squash — tastes a little sweeter and the pieces hold together well. roasting time is about the same.. Pear instead of apple — softer and more floral, like the original harvest salad. add it on the day you eat instead of prepping it ahead.. Toasted pecans or sunflower seeds instead of pumpkin seeds — pecans add a richer, buttery crunch, and sunflower seeds are a cheaper nut-free option..
Does meal prep butternut squash kale salad with lentils, apple and maple cider vinaigrette contain gluten or nuts?
None of the ingredients are a source of gluten, tree nuts or peanuts. That is a statement about the ingredient list, not a guarantee about the brands you buy — always read the labels if you're cooking for an allergy.

Nutrition is calculated from USDA data for every ingredient — how we work it out.

Published September 28, 2026 ·American

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