Fall Farro Salad with Delicata Squash

Easy Meals

Delicious and beautiful fall farro salad with delicata squash, arugula, apple, pomegranate seeds, walnuts and goat cheese makes for a healthy grain bowl that highlights the best autumn produce. Dijon vinaigrette dresses each bite — the perfect salad for fall!

farro grain bowl with arugula, delicata squash, apple, pomegranate seeds, walnuts and feta

It’s no secret I have a passion for fall flavors — they’re just the best and this fall farro salad is an ode to everything I love that’s in season right now! Delicata squash, apples, pomegranate seeds, oh my!

Beautiful to look at and even more delicious to eat, this fall farro grain bowl makes for a great holiday side dish or an easy, make-ahead lunch for this time of year. Keep it plant-based or top with chicken or fish for extra protein.

Delicata Squash

Delicata squash is a yellow tube-like squash that typically has dark green stripes running down the sides. In years past it was harder to find, but this year I’m seeing a ton of it at the grocery store constantly throughout the fall season which I’m so happy about because I think it’s one of the best squashes out there.

To me, delicata squash is the champagne of squashes. It’s easy to cut, you can eat the skin (so make sure you wash it) and the seeds, and it has a super good mild squash flavor that complements many other flavors including the ones found in this farro salad. Plus, the shape is so fun.

All squashes, including pumpkin are a great source of vitamin C and A, potassium and fiber.

How to Cut Delicata Squash

Start by washing the squash. Wash the skin really well because you can eat it! Place it on a cutting board that will not move around on your counter and cut both of the end off. Then, cut the squash width wise down the middle so that you have two identical pieces. Next, cut one of the pieces lengthwise down the center so that you have two halves.

Use a spoon to scoop out the seeds and stringy insides (save the seeds if you plan on roasting). Place the squash flesh side down on your cutting board and proceed to cut into half moon pieces as pictured in this salad.

Another way I like to use delicata squash is in this recipe for parmesan crusted delicata squash rings. It’s easy to make in an air fryer too!

Ingredients for Fall Farro Salad with Delicata Squash

for the farro salad:

  • farro farro is a nutty, hearty grain that I think goes so well in fall salads!
  • vegetable brothI like to cook all of my grains in veggie broth to give them more flavor. This is especially nice with the farro in this recipe.
  • arugulaNo arugula? Feel free to swap it for any salad green you do have on hand. Massaged lancinato kale would also be great in this farro bowl!
  • delicata squashYou could substitute butternut squash in this salad but I really love it with delicata squash, plus delicata is easier to cut and roast!
  • avocado oil avocado oil is great for using on vegetables you’re going to roast at high temperatures like the squash in this recipe.
  • appleI used honeycrisp apples in this salad.
  • pomegranate seeds pomegranate seeds (also called arils) are a great source of vitamin C and many different antioxidants. They’re beautiful to sprinkle on lots of different things this time of year when they’re in season.
  • walnuts (optional) — Not a fan of walnuts? Substitute pecans or almonds! Nuts are a good source of plant-based protein, fiber and healthy fats that our bodies need.
  • goat cheeseI love goat cheese on this salad but feta would also go really well with all the flavors.
  • raincoat pumpkin cranberry crackers (optional) — when I made this salad again this fall I topped it with crumbled up crackers for a crunch and they were the perfect topping to tie everything together! They gave this salad a nice crunch.

for the dressing:

  • dijon mustardTrader Joe’s has an amazing super grainy dijon mustard that I love using in dressing and on sandwiches.
  • red wine vinegar
  • garlic
  • shallot
  • salt
  • pepper
  • extra-virgin olive oil

equipment / utensils

delicious fall farro salad with arugula, apples, delicata squash, pomegranate seeds, walnuts and feta cheese

This is a slightly tweaked version of the salad that I can’t stop eating this fall:

delicious fall farro salad with arugula, apples, delicata squash, pomegranate seeds, walnuts and feta cheese

Fall Farro Salad with Delicata Squash

Maggie Michalczyk, RDN
Bursting with fall flavor, you’ll love this farro bowl recipe that’s beautiful and delicious. Balanced with sweet and savory flavors and a crunch in every bite!
Prep Time 30 minutes
Cook Time 10 minutes
Servings 3


Farro Salad

  • 1/2 cup farro
  • 1 1/3 cups vegetable broth
  • pinch of salt
  • 1 delicata squash sliced with the seeds removed
  • 2 tbsp. avocado oil
  • 1 tsp. salt
  • 2 cups arugula
  • 1 medium apple thinly sliced or diced
  • 1/2 cup pomegranate seeds
  • 1/4 cup crumbled goat cheese
  • 1/4 cup walnuts roughly chopped

Dijon Vinaigrette

  • 1/4 cup extra-virgin olive oil
  • 2 tbsp. red wine vinegar
  • 1 tbsp. grainy Dijon mustard
  • 1 clove garlic minced
  • 1 tsp. salt
  • 1 tsp. freshly ground black pepper


  • Preheat the oven to 415 degrees F. 
  • In a small saucepan combine the vegetable broth, farro and salt. Bring to a boil and then simmer on low with the lid on for approximately 30 minutes until tender. Remove from heat, drain any excess liquid and let cool.
  • While the farro is cooking, wash and slice the delicata squash. Toss with avocado oil and salt and place on a baking sheet so that all of the squash pieces are flat. Bake for 15-20 minutes flipping halfway through.
  • Start by adding the arugula to a large serving bowl, top with farro, squash, diced apple, pomegranate seeds, feta, and walnuts or pumpkin seeds.
  • Combine all of the ingredients for the dressing in a small bowl and whisk together until combined. 
  • Pour over the salad and enjoy! 


This salad is best enjoyed fresh, however, if you want to prep it ahead of time I recommend keeping all of the ingredients separate until you’re ready to eat it. 
Keyword fall farro salad; farro salad; delicata squash salad

If you’re not already, I’d love for you to be a part of the Once Upon a Pumpkin community on Instagram!

More recipes with fall flavors I know you’ll love!

pin this recipe for later

best healthy farro salad with delicata squash
Join the Conversation
Recipe Rating