autumn apple salad with maple cinnamon vinegariette

Autumn Apple & Feta Salad with Cinnamon Maple Vinaigrette

In Mains, Sides by sarawalkenbach6 Comments

Awwwwe, the crisp feel of Autumn is such a delight. Sorry to those who are still trying to hold on to Summer. Fall is here, and it’s time for some seasonal eats. This Autumn Apple & Feta Salad with Cinnamon Maple Vinaigrette is healthy, crisp, and full of the Fall flavor. It’s also delicious with blue cheese.

ingredients for autumn apple and feta salad
Fresh, crisp ingredients create this colorful and tasty salad.

If you like this recipe, you’ll love Spinach Salad with Easy Pesto Dressing.

Salad Ingredients


Any greens go great in this salad. Here are a few options:

  • Kale
  • Spinach
  • Romaine
  • Arugula
  • Or a Mix of All


Always a healthy choice, apples are chalked full of vitamins and nutrients. They are loaded with antioxidants and fiber! Fiber helps us feel fuller longer, and aids in digestion.

Use any type of apple you like in this salad recipe. Granny Smiths are the most tart. Fuji apples are the sweetest. Jonagold and Braeburn are in the middle of tart and sweet.

To keep them from turning brown, whisk up your dressing before cutting the apple. Place diced apple directly in dressing to coat.

When ready to serve the salad, use a spoon to dig out the apple from the dressing. Then drizzle dressing over salad.

Granny Smith apples in a pile
An apple a day does keep the doctor away. Use Granny Smiths or whatever you have in your fridge.

If you like apples, you’ll love my Apple Turkey Wrap with Cream Cheese.

Feta or Blue Cheese

Blue cheese is soft cheese with a sharp salty taste. Feta is similar, without the sharpness, plus a bit briny. Both go well with apples and the rest of the fixin’s in this salad. Blue and Feta are also both high in sodium. Use sparingly if you are on sodium restriction.

Love recipes with feta cheese? Try my Artichoke Chicken.


Chop them or shred them, just get them in there. This is a beautifully colorful salad, and the carrots help bring the beta-carotene and vibrant orange color.

Carrots also bring the vitamins. They are rich in Vitamins A, K, and several B vitamins. This array of vitamins help with bone & blood health, vision, energy.

Source- Carrots 101: Nutrition Facts and Health Benefits by Adda Bjarnadottir on

Pomegranate Arils

These little guys are such a treat. They are small seeds that have a little bit of pomegranate juice inside. They pop in your mouth and are so tasty… not to mention good for you.

According to 10 Health Benefits of Pomegranates, by Lauran Panoff at Pomegranates are low in calories and fat, while high in vitamins, minerals, and fiber.

Halved pomegranate with alot of arils
Pomegranates seeds are called arils. To extract them, gently squeeze the pomegranate half over a bowl of water. The arils will fall out into the water. Or buy them ready to go.

Here are a few more reasons to eat pomegranates:

  • Rich in Antioxidants
  • Keeps Inflammation at bay
  • Protects Brain Health
  • Aids in Digestion

Looking for a cocktail recipe with pomegranate arils and juice? I got you. Make this a mocktail, or add in a little booze: Pomegranate Gin & Ginger Fizz.

Dried Cranberries

Dried cranberries add the chew and the tart. Look for lower added sugar dried cranberries. You can sub these for raisins or other dried fruit, like apricots.

Pecans & Pumpkin Seeds

Here comes the crunch. Pecans and pumpkin seeds not only bring the crunch, but also more nutrients. Nuts and seeds are a good source of: protein, healthy fats, magnesium, antioxidants, and potassium.

easy autumn salald with homemade dressing
Salads are so much better with home made dressing. Make this dressing in 5 minutes.

Cinnamon Maple Dressing

This dressing is warm from the cinnamon, sweet from maple syrup, and tangy from vinegar. You most likely have all the ingredients in your pantry too. Yay! Here’s what you’ll need for the dressing:

  • Apple Cider Vinegar
  • Maple Syrup
  • Olive Oil
  • Dijon Mustard
  • Cinnamon
  • Salt & Pepper

Whisk up the dressing in a medium size bowl first. Next, chop the apple and put in the dressing as you are chopping. This will prevent oxidization of the apple.

Salads don’t have to be boring. If you like this salad recipe, you’ll love my post on 5 Healthy Salad Dressings.

What to Serve it With?

This salad is excellent paired with Steak, Chicken, or Fish dishes. It goes great with Glazed & Grilled Salmon.

It’s also lovely as the main dish. Just add in some protein. Any of these source would be delicious with this Autumn Apple & Feta Salad:

  • Chicken: Grilled or Rotisserie
  • Salmon or Shrimp
  • Steak
  • Garbanzo Beans
  • Quinoa
salad with apples, feta, pecans, pompegranite arils, dried cranberries and carrots
This salad is a crowd pleaser for Fall or any time of the year.


Salad that is dressed, will be soggy the next day unless using a sturdier green, like kale. Either only dress individual portions of salad, or use kale, if wanting to score some leftovers.

The Maple Cinnamon Dressing is a large batch. There is more than enough for another salad later in the week. It doesn’t take long to throw these ingredients in a bowl. Make a fresh salad with the leftovers.

thyme branch

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salad with apples, feta, pecans, pompegranite arils, dried cranberries and carrots

Autumn Apple & Feta Salad with Maple Cinnamon Dressing

All the Autumn flavor wrapped up into a delicious salad. Crisp apples and greens, chewy dried cranberries and pomegranate seeds, with briny feta and crunchy nuts and seeds for the topper! You will love this salad any time of the year.
5 from 2 votes
Prep Time 15 minutes
Total Time 15 minutes
Course Main Course, Side Dish
Cuisine American
Servings 6 servings
Calories 304 kcal


Autumn Apple & Feta Salad Ingredients

  • 4-6 cups Kale, Spinach, Arugula or Romaine or a mix
  • 1 or 2 Medium size Apples whichever variety
  • 1 or 2 Carrots peeled & shredded
  • 1/3 cup Feta or Blue Cheese crumbled
  • 1/3 cup Pomegranate Arils
  • 1/4 cup Dried Cranberries
  • 1/4 cup Pecans chopped
  • 1/4 cup Pumpkin Seeds shelled

Maple Cinnamon Dressing

  • 1/3 cup Olive Oil extra virgin
  • 1/3 cup Apple Cider Vinegar
  • 3 tbsp Maple Syrup or 2 tbsp Honey
  • 2 tbsp Dijon Mustard
  • 1 tsp Cinnamon
  • Salt & Pepper to taste


  • If not already prepared, wash & chop (if need be) greens. Make sure they are pretty well dry when making the salad.
  • In a medium bowl, whisk together all dressing ingredients.
  • Dice apple. While dicing apple, put already cut apples directly into the dressing. This prevents oxidization.
  • In a large bowl, layer in greens, carrots, feta, dried cranberries, and pomegranate arils. Using a slotted spoon, scoop apples out of dressing and into salad.
  • Spoon desired amount of dressing onto salad and top with pecans and pumpkin seeds. Store leftover dressing in air tight container in refrigerator. Enjoy!



This Maple Cinnamon Dressing makes more than you will need to dress this salad.


Calories: 304kcalCarbohydrates: 32gProtein: 5gFat: 19gSaturated Fat: 3gPolyunsaturated Fat: 3gMonounsaturated Fat: 11gTrans Fat: 0.002gCholesterol: 7mgSodium: 198mgPotassium: 459mgFiber: 6gSugar: 23gVitamin A: 9649IUVitamin C: 49mgCalcium: 194mgIron: 2mg
Keyword Apple & Feta, Autumn Salad, Main Dish Salad, Pomegranate Arils, side salad
Tried this recipe?Let us know how it was!


  1. we have a non maple lover in our midst. Any suggestions for a substitute in the dressing?

    1. Author

      Honey would be a great substitute for maple syrup. Thanks for trying my recipe Jan!

5 from 2 votes (1 rating without comment)

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