Easy Autumn Mason Jar Salad Recipe with Butternut Squash & Cranberries

Crisp air, cozy sweaters, and the most stunning autumn mason jar salad you’ll make all season — this layered beauty combines roasted butternut squash, fluffy quinoa, crisp apples, toasted pecans, creamy goat cheese, and a maple-cider vinaigrette that tastes like fall in every bite. Perfect for meal prep, work lunches, or impressing friends at a potluck, this hearty yet fresh salad stays crisp for up to 5 days when built in a mason jar. Packed with fiber, plant-based protein, and seasonal goodness, it’s the ultimate make-ahead autumn mason jar salad that actually gets better as the flavors meld.

Why This Is the Ultimate Autumn Mason Jar Salad

The magic of the autumn mason jar salad lies in smart layering: dressing at the bottom, sturdy ingredients next, and delicate greens on top — meaning zero soggy lettuce, even days later. Roasted butternut squash brings natural sweetness and warmth, quinoa adds satisfying chew and protein (9g per serving!), while tart apples and crunchy pecans deliver that perfect fall crunch. One jar gives you a restaurant-quality meal with 15g protein, 12g fiber, and under 450 calories — ideal for weight loss, clean eating, or simply celebrating the season deliciously.

Ingredients for Autumn Mason Jar Salad (Makes 4 Quart-Size Jars)

For the salad layers:

• 3 cups cooked quinoa (from 1 cup dry — tri-color looks prettiest)
• 3 cups roasted butternut squash cubes (tossed in olive oil, salt, pepper, roasted 25 mins at 200°C)
• 2 medium apples, diced (Honeycrisp or Granny Smith)
• 4 cups mixed greens (spinach, rocket/arugula, kale mix)
• ½ cup dried cranberries
• ½ cup toasted pecans, roughly chopped
• 100g goat cheese or feta, crumbled

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Maple-Cider Vinaigrette (makes enough for 4 jars + extra):

• ⅓ cup extra virgin olive oil
• 3 tbsp apple cider vinegar
• 1 tbsp pure maple syrup
• 1 tsp Dijon mustard
• 1 small garlic clove, minced
• Salt + pepper to taste

How to Build the Perfect Autumn Mason Jar Salad (Layering Order Is Key!)

1. Make the dressing: Whisk all vinaigrette ingredients in a bowl or shake in a small jar. Divide evenly among 4 wide-mouth quart jars (~3 tbsp each).
2. Layer 2 — sturdy base: Add ¾ cup roasted butternut squash per jar (it won’t soak up dressing).
3. Layer 3 — protein: Add ¾ cup cooked quinoa on top of squash.
4. Layer 4 — fruit & crunch: Add diced apple, cranberries, and pecans.
5. Layer 5 — cheese: Crumble goat cheese gently.
6. Layer 6 — greens last: Pack mixed greens tightly to the top, then seal with lid.
7. Store upright in fridge up to 5 days.

To serve: Shake jar vigorously, pour into a bowl, and toss — or eat straight from the jar for portable perfection.

Delicious Variations of the Autumn Mason Jar Salad

• Vegan Version — Swap goat cheese for vegan feta or roasted chickpeas
• Chicken Boost — Add shredded rotisserie chicken after quinoa layer
• Sweet Potato Swap — Use roasted sweet potato instead of butternut
• Pomegranate Pop — Replace cranberries with fresh pomegranate arils
• Grain-Free — Swap quinoa for cauliflower rice

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Final Thoughts: Your New Fall Lunch Obsession

This autumn mason jar salad with butternut squash and quinoa isn’t just pretty — it’s practical, delicious, and the ultimate celebration of fall flavors in a jar. Meal prep four on Sunday and enjoy restaurant-worthy lunches all week without the afternoon slump. The combination of warm roasted squash, crisp apple, tangy dressing, and creamy cheese makes every bite feel like a cozy hug — proof that healthy eating in autumn can be pure joy.

Medical Disclaimer

The information provided on Health Tips India is intended for educational and informational purposes only. It should not be considered a substitute for professional medical advice, diagnosis, or treatment.

Always consult a qualified healthcare professional before making any health-related decisions or changes to your diet, exercise, or medical routine.