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This vibrant Wild Rice Salad recipe is a harmony of robust flavors and delicious textures. This seasonal salad with wild rice features tender, caramelized delicata squash, tart pomegranate arils, creamy goat cheese, crunchy pistachios and an unbelievably delicious silky honey balsamic vinaigrette. It’s the perfect impressive side dish or a gorgeous addition to your holiday table! 

You can serve this salad warm, cold, or at room temperature. Continue to read on for helpful tips on preparing tender wild rice. And, don’t miss the in-depth step-by-step photos and recipe video at the bottom of the post!

Overhead photo of Wild Rice Salad topped with delicata squash, pomegranate arils and sliced scallions on a white platter with ramekins of pomegranate arils, sliced scallions and a small container of honey balsamic vinaigrette arranged around the salad.

Update: This post was originally published in November 2018. I’ve made updates to the post below to include more information about wild rice. Plus, I’ve included step-by-step photos and a recipe video to show you exactly how easy this rice salad is to make! 

Hey there, friends! Can you believe (American) Thanksgiving is only 3 weeks away?!

With turkey day quickly approaching, it got me curious. Do you stick to a super traditional menu and serve the same tried and true dishes year after year? Or, are you someone who likes to take chances and shake things up a bit at each holiday?

I fall somewhere in the middle. While I do serve the same type of dish year after year (stuffing, brussels sprouts, mashed potatoes), the way I prepare them will always vary. After all, variety is the spice of life!

Whether you are a diehard traditionalist or wild child who loves to take chances, today’s salad most definitely belongs on your holiday table!

Angled, close-up photo of cooked wild rice spread out on a a baking sheet to cool - photo of step 2 recipe.

About this wild rice salad recipe 

Leafy, peppery arugula tossed with nutty, tender rice and slight sweet roasted delicata squash; then garnished with juicy pomegranate arils, salty pistachios, crunchy pumpkin seeds, decadent goat cheese crumbles and fresh scallions.

Finished with a generous drizzle (or glug) of silky, luscious, slightly sweet honey balsamic vinaigrette, this salad is packed with tons of different textures and harmonious flavors!

It’s healthy, hearty and easy on the eyes (and even easier on the taste buds)!

This squash wild rice salad is perfect for lunches or light dinners and would make a festive addition to your holiday table!

Overhead photo of roasted delicata squash rounds on a parchment paper lined sheet pan - photo of step 3 of the recipe.

What is wild rice?

Wild rice, also called Indian rice, water rice, or water oats, is an edible whole grain of semi-aquatic grasses. However, wild rice is not the same thing as traditional rice (also known as Asian cereal), and it’s not technically a true rice at all. So, what makes wild rice different from traditional rice? Short answer – native location and the genus of grasses.

  • Wild Rice Location: Wild rice is native to the Great Lakes region of North America; however, it also grows naturally in waterways all over the United States, as well as Asia. It was originally grown and harvested by Native Americans who consumed the grain for centuries. Thanks to growing agricultural practices, 70% of the wild rice grown in the United States is grown in California.
  • Traditional Rice Location: Asian rice is native to Asia, or at least it was originally cultivated in Asia.
  • Wild Rice Family: Wild rice belongs to the genus Zizania in the family of grasses called Poaceae.
  • Traditional Rice Family: Asian rice belongs to the genus Oryza, also in the Poacaea family of grasses.

Take away: As you can see, wild rice and traditional rice belong to the same biological family and actually belong to the same tribe, Oryzeae. While they can’t be seen as identical, they can be seen as very similar, or at least first cousins.

What does it taste like?

Wild rice has a slightly floral aroma with a wonderful nutty, earthy flavor. It’s has a thicker, more rigid hull than white or brown rice which results in a hearty, firm and slightly chewy texture.

While wild rice has a stronger flavor than white or brown rice, it’s an extremely versatile grain. It’s commonly served as a side dish, stirred into soups or used as a stuffing for meats and vegetables.

What’s the difference between wild rice and black rice?

While wild rice is not a traditional rice at all, black rice (also known as Forbidden rice) is a member of the rice family.

Both wild rice and black rice have a chewy, nutty texture; however wild rice is a long black grain while black rice is a short grain.

I like to use a combination of both wild and black rice in this salad to create a depth of flavor, but feel free to use what you like.

Overhead photo of Wild Rice Salad featuring roasted delicata squash, pomegranate arils and sliced scallions on a white platter with serving spoons inserted into the salad and a ramekin of pomegranate arils next to the platter.

What’s in wild rice salad?

This easy rice salad is bursting with layers of delicious flavor and delightful texture! This recipe relies on 8 simple, fresh ingredients plus a few pantry staples to create a festive, beautiful salad that’s beyond delicious!

Below are the ingredients I typically use. However, this salad is extremely flexible; so, be sure to scroll down and read about how to adapt this recipe to your specific taste!

Ingredients to make this recipe

  • Rice: 1 cup of raw wild rice provides a delicious nutty flavor and chewy texture. Wild rice is slightly expensive, so you can use a wild rice in combination with another rice to make this salad more economical. Bonus point – using two varieties of rice will also add more flavor! (See below for wild rice substitutes.)
  • Squash: Delicata is an heirloom squash beloved for its rich brown sugar flavor! It tastes like a hybrid of pumpkin pie and fresh summer corn. When selecting delicata at the store, look for squash with light-colored, smooth skin that’s relatively heavy for its size. There is no need to peel the squash as the skin is edible!
  • Greens: Fresh baby arugula, also known as rocket, has a mild, peppery taste that accents wild rice beautifully! Baby arugula has a more delicate flavor, but you can use mature arugula instead.
  • Pomegranate Arils: Gorgeous pomegranate arils add a pop of color and a brilliant sweet-tart flavor! You can purchase a whole pomegranate and remove the seeds yourself, or you can purchase a package of pomegranate arils to save prep time!
  • Onions: Scallions (green onions) add a touch of delicate onion flavor.
  • Seeds & Nuts: A combination of pumpkin seeds and pistachios give this salad the perfect amount and variety of salty crunch!
  • Cheese: Crumbly goat cheese, also known as chevre, offers a punch of tangy flavor and decadent, creamy texture.
  • Dressing: A pantry-friendly, simple honey balsamic vinaigrette allows the individual flavors in the salad to really shine.

Recipe variations

Want to make a few changes to this wild rice salad? Wonderful! I encourage you to make this dish your own! Get creative and add your favorite ingredients! Below are a few ideas to get you started.

  • Squash: Can’t find delicata squash? No worries! You can dice and roast butternut or acorn squash and substitute those instead.
  • Sweet Potato: Not a fan of squash? Not a problem! Peel, dice and roast sweet potatoes for a delicious alternative.
  • Greens: Try using mild baby spinach or slightly peppery watercress instead of arugula.
  • Croutons: If you like your rice salads with a little crunch, consider adding diy croutons.
  • Nuts: Not a fan of pistachios? Substitute pecans, walnuts, hazelnuts or pine nuts.
  • Cheese: Crumbles of feta cheese or blue cheese work well instead of goat cheese.
  • Grapes: Cut green or red grapes in half and add it to the salad for a burst of juicy flavor.
  • Oranges or Tangerines: Segment an orange or tangerine and add it to the salad for pops of tart flavor.
  • Apple: Peel and dice an apple to add a layer of sweet, juicy flavor.
  • Dried fruit: Cranberries, apricots and raisins are all wonderful additions.
  • Bell Peppers: Add red or yellow bell pepper for sweet, fresh flavor.
  • Avocado: Peel and dice an avocado to add a bit of creamy texture and healthy fats. Since avocados oxidize, don’t add the avocado to the salad until just before serving.
  • Fresh Herbs: Parsley, chives or basil are all welcome additions if you are looking to add fresh, herbaceous flavor.

Overhead, close-up photo of Roasted Delicata Squash on a bed of Wild Rice Salad garnished with pomegranate arils, sliced scallions, goat cheese, pistachios and pumpkin seeds.

FAQs: frequently asked questions

What is the best wild rice substitute in salads?

If you can’t find wild rice or simply prefer to use a different variety of rice in your arugula salad, the below  are delicious alternatives to wild rice. You can use any of the below varieties in a 1:1 substitute ratio.

  • Brown Rice: Long-grain brown rice is one of the best readily available substitutions for wild rice. While brown rice is milder tasting, it has a similar nutty flavor and chewy texture.
  • Black Rice: Also known as forbidden rice, black rice has a similar nutty texture, however it has a slightly sweet flavor not found in wild rice. (I like mixing wild rice with black rice for a robust depth of flavor.)
  • Brown Basamati Rice: Basamati rice is an easy, readily available substitute for wild rice. It has a similar nutty, earthy taste and chewy, firm texture as wild rice; however, it becomes fluffy when cooked.
  • Wild Pecan Rice: This hybrid variety of rice is not a type of wild rice. It has a similar nutty texture; however, it has an added faint taste of pecans. Wild pecan rice isn’t broadly available and can be difficult to locate.

Wild rice alternatives

If you want to shake things up and switch up the flavors, you can use any of the below wild rice alternatives instead! Substitute the rice alternatives in a 1:1 ratio.

  • Quinoa: Quinoa is fluffy yet slightly creamy with a mild nutty flavor.
  • Cauliflower Rice: Cauliflower rice is incredibly versatile with a very mild taste and it soaks up flavor beautifully. You can use raw cauliflower rice or you can quickly cook it, just avoid overcooking it!
  • Barley: Barley is a wonderful ancient grain with a subtle nutty flavor and slightly chewy texture, similar to brown rice.
  • Farro: Farro looks and tastes similar to barley; however, it retains a chewier texture when cooked.
  • Whole-Wheat Couscous: Couscous is a natural pasta and not a type of grain. It’s tiny with a neutral flavor and becomes extremely fluffy when cooked.

How to cook wild rice for salad?

Unlike other grains of rice, wild rice has a firm outer sheath (or shell) that needs to soften with gentle cooking. While other varieties of rice rely on a specific ratio of rice to water and absorption to cook, wild rice is much easier to cook!! In fact, wild rice is cooked similar to pasta – you simmer it in a large amount of liquid and strain it!

This recipe calls for cooking wild rice on the stove top, which is the most common way to prepare it.

Cooking wild rice on the stovetop

  • Bring liquid to a boil: Add stock, broth, water, or any combination of the two, to a boil in a medium or large saucepan.
  • Add the wild rice: Stir in the wild rice. Bring the rice to a simmer. Reduce the heat to a gentle simmer.
  • Cover and simmer: Cover the pan and simmer for 40-45 minutes.
  • Drain and use: Drain the rice in a fine mesh sieve and use as desired!

Pro-tip: Wild rice grains triple in size, so 1 cup of dried wild rice will yield roughly 3 cups of cooked rice.

What is the best water to wild rice ratio?

The best ratio for water to wild rice is 1 cup of wild rice to 4 cups of water. For more flavor, I highly recommend cooking wild rice in vegetable or chicken stock instead of water; however, you can use vegetable or chicken broth, or a combination of stock and water if you would like!

How do I know when wild rice is done cooking?

Although wild rice is very easy to cook, it’s important to cook it for the correct amount of time. You should follow cooking instructions and make sure your rice has softened enough to eat!

Wild rice is done cooking when it has cracked and revealed its soft inner grain. It should be chewy and tender in texture. Avoid overcooking wild rice as it will become quite mushy and unappetizing!

Angled close-up photo of Wild Rice Salad garnished with pomegranate arils and sliced scallions on a white platter with serving spoons inserted into the salad and a ramekin of pomegranate arils arranged next to the platter.

How to make recipe for wild rice salad?

This grain salad is incredibly simple and easy to prepare! This recipe can be prepped in advance and stores beautifully in the refrigerator!

  1. Preheat oven to 425 degrees F.
  2. Cook rice: Add stock (broth or water) to a medium saucepan. Season water with salt and bring to a boil. Stir in the rice and lower the heat to maintain a gentle simmer. Cover and cook until the rice is just tender, about 40 minutes. Remove from heat and drain the rice thoroughly, shaking off as much excess water as possible. Transfer the drained rice to a large baking sheet and allow it to steam dry and cool completely.
  3. While the rice is cooking, roast the squash: Drizzle squash rounds with oil and season generously with sea salt and a pinch of pepper. Toss to combine. Roast the squash on a sheet pan for 15 minutes. Flip the squash over and continue to roast for 8-12 minutes, or until tender and just golden brown.
  4. Make the dressing: In a small bowl, whisk together all the dressing ingredients with ½ teaspoon kosher salt and ¼ teaspoon ground black pepper. Taste and adjust for seasoning.
  5. Assemble: In a large mixing bowl bowl, combine the arugula, pomegranate and green onions with some of the seeds, nuts and goat cheese. Toss with a little bit of the dressing.
  6. Serve: Transfer the salad to a serving bowl or plate. Add the remaining seeds, nuts and goat cheese. Top with the squash. Serve the remaining dressing on the side and serve immediately. Enjoy!

Step-by-step photos: Making rice salad at home 

(Please scroll down for the detailed measurements and instructions in the printable recipe card at the bottom of this post.)

Overhead photo collage of how to make wild rice salad with roasted squash step by step with written instructions on each step.

Serving this salad recipe

How to serve salad with wild rice and arugula?

This easy wild grain salad is hearty enough to be served as a stand-alone vegetarian meal; however, you can also serve it as a starter or side dish!

You can serve this rice salad recipe cold, warm or at room temperature! Cold leftovers make the perfect grab-and-go lunch for hectic work days!

What to serve with wild rice salad?

This hearty, healthy salad is so versatile! It’s the perfect addition to your holiday table or it can be enjoyed as an easy weeknight side dish!

10 entrees to pair with wild rice

Below are a few delicious main dishes that complement this salad beautifully!

10 side dishes to serve alongside water rice salad

Side dishes for this salad can be as light and simple as seasonal vegetables or a green salad. Or, you can pair it with sausage stuffing and luscious mash potatoes for a more comforting, festive meal!

Storing salad with wild rice

Can I make wild rice arugula salad in advance?

Absolutely! I often cook the wild rice the day before to ensure it’s completely cool before assembling the salad. I’ll also prep the ingredients and make the dressing in advance to save time if I’m meal prepping or serving this salad at the holidays!

  • Rice: Cook the wild rice according to the recipe directions and allow the rice to cool on the counter to room temperature. Transfer the rice to an airtight container and store in the refrigerator until ready to use. Wild rice will keep in the refrigerator for 4-6 days. 
  • Dressing: Whisk together the dressing and store in an airtight container in the refrigerator. Homemade vinaigrette dressing will keep in the refrigerator for up to 10 days. 

Meal prep pro-tip: Cook an extra batch of wild rice and keep it in the fridge to add to soups and salads during the week!

Can I freeze wild rice?

Yes, you can freeze cooked wild rice for 4-6 months!

To freeze rice:

  • Cook: Cook the rice according to recipe instructions.
  • Drain and Cool: Drain the wild rice thoroughly. Spread the rice out in an even layer on a large baking sheet and allow it to cool to room temperature.
  • Store: Transfer rice to airtight storage containers or freezer-safe resealable bags. Store in the freezer until ready to use.
  • To use: Thaw the rice in the refrigerator overnight. Use the rice in your favorite recipes!

Pro-tip: Freeze rice in individual servings (1-cup quantities) for easy to use portions!

Overhead photo of Wild Rice Salad on a white platter with a hand holding serving spoons inserted into the salad and another hand holding a small container of honey balsamic vinaigrette next to the platter.

This delicata squash wild rice salad is truly a celebration of color, texture and flavors! Satisfying as meal or perfect as a substantial side, this salad is sure to impress!

Until next week, friends, cheers – to sensational salads!

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More hearty vegetarian salads!

Roasted Delicata Squash Wild Rice Salad Recipe 👇

Wild Rice Salad Recipe

5 from 12 votes
Total Time: 55 minutes
Prep Time: 15 minutes
Cook Time: 40 minutes
Servings: 4
This gorgeous Wild Rice Salad with arugula, roasted squash, pomegranate arils, goat cheese, pistachios, and a honey balsamic vinaigrette features a delicious harmony of textures and flavors! Fantastic served at warm or at room temperature, this vegetarian salad with wild rice is perfect for the holidays or special occasions! 
Recipe can be scaled up or down by using the slider if you hover your mouse over the number of Servings.


  • 1 Large Baking Sheet (Sheet Pan)
  • 1 Medium Saucepan


  • 1 large Delicata Squash (about 1 ½ pounds total)
  • 2 TBS Olive Oil
  • Sea Salt & Pepper
  • 4 Cups Stock, Broth or Water (or mix of both)
  • 1 Cup Wild Rice (about 6.25 ounces)
  • 4 cups Baby Arugula (can substitute baby spinach or mixed greens)
  • 1 Cup Pomegranate Arils
  • ½ Cup Green Onions – sliced (both white and green parts)
  • ¼ Cup Pumpkin Seeds
  • ¼ Cup Roasted Pistachios
  • 4 ounces Soft Goat Cheese or Feta – crumbled



  • Preheat oven to 425 degrees F.  Line a sheet pan with parchment paper for easy clean up.  Set aside.
  • Cook rice: Add stock (broth or water) to a medium saucepan. Season water with 1/2 teaspoon of salt (unless stock is salted). Bring stock to a boil. Stir in the rice and bring to a simmer. Lower the heat to maintain a gentle simmer. Cover and cook until the rice is tender but not super soft, about 40 minutes. Remove from heat and drain the rice thoroughly, shaking off as much excess water as possible. Transfer drained rice to a large rimmed baking sheet and allow it to steam dry and cool completely.
  • Meanwhile, roast the squash: Cut the delicata squash in half lengthwise.  Scoop out the seeds and place the squash cut side down.  Proceed to cut each half into ½’’ thick half-moon rounds.  Drizzle the squash rounds with oil and season generously with sea salt and a pinch of pepper.  Toss to combine.  Roast the squash on prepared sheet pan for 15 minutes.  Flip squash over and continue to roast for 8-12 minutes, or until tender and just golden brown. (Keep an eye on the squash towards the end of roasting, as squash can go from golden to burnt quickly)
  • Make the dressing: In a small bowl, whisk together all the dressing ingredients with ½ teaspoon kosher salt and ¼ teaspoon ground black pepper.  Taste and adjust for seasoning with salt and pepper, and for sweetness with honey.
  • Assemble: In a large mixing bowl bowl, combine the arugula, pomegranate and green onions with some of the seeds, nuts and goat cheese.  Toss with half of the dressing. 
  • Serve: Transfer salad to a serving bowl or plate. Add the remaining seeds, nuts and goat cheese. Top with the squash. Serve the remaining dressing on the side and serve immediately.  Enjoy!



  1. Squash: I cut my delicata squash into half-moon rounds about ½’’ inch thick.  You can cut yours thicker or thinner, however just keep in mind the thinner you slice them, the faster they will cook and vice-versa. 
  2. Rice: You can use another variety of rice instead, or a combination of rices; however you may need to adjust the cook time. (See post for list of rices you can use. Please note, I don't recommend amaranth for this recipe.) 
  3. Elements of this salad can be made in advance to save prep time the day of serving.  To make ahead: Prepare the rice, roast the squash and make the dressing.  Store each separately in airtight containers in the refrigerator.  The day of, assemble the salad but do not toss with dressing.  Toss with dressing right before serving.
Servings: Salad can serve 4-6 depending on appetite and serving size. 
Nutritional information is an estimate based upon 4 servings (dressing included).  Exact information will depend upon the brands of ingredients and precise measurements used.


Calories: 410kcal    Carbohydrates: 43g    Protein: 7g    Fat: 23g    Saturated Fat: 3g    Sodium: 14mg    Potassium: 383mg    Fiber: 4g    Sugar: 8g    Vitamin A: 600IU    Vitamin C: 9.6mg    Calcium: 55mg    Iron: 1.8mg

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