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Colorful, flavor-packed, and beautifully impressive, this Delicata Squash Salad recipe eats like a meal and tastes even better than it looks. Featuring roasted delicata squash tossed with tender wild rice, tart pomegranate arils, creamy goat cheese, peppery arugula, and a silky, tangy-sweet honey balsamic vinaigrette dressing that ties everything together, it’s winter comfort food—reimagined.

“This recipe is amazing. I have already made it three times in 2 weeks. It is highly adaptable to what you have on hand on dietary needs. I have shared with all of my friends and it is a favorite among all. Thank you so much!!”

– LAURA
Overhead photo of a salad with delicata squash, wild rice, and pomegranate arils on a large white platter.

Update: This recipe was originally published in November 2018. I’ve made updates to the article below to include more information about making this roasted delicata squash salad at home.

Hi, friends! If you’re looking for a vibrant, feel-good salad that tastes like comfort in a bowl, this delicata squash salad with wild rice is going to have you coming back for seconds:

Table of Contents

About this delicata squash salad

Imagine: earthy, chewy wild rice mingling with tender, caramelized roasted delicata squash, peppery arugula, juicy pomegranate arils, creamy crumbles of goat cheese, salty pistachios, crunchy pumpkin seeds, and a silky honey-kissed balsamic vinaigrette that ties everything together. The result? A delicata squash salad recipe that’s truly a celebration of texture, color, and delicious goodness.

Comforting and hearty, yet bright and light enough to feel refreshing, it’s wonderful served slightly warm, at room temperature, and chilled—making it flexible enough for an occasion. From holiday tables and entertaining to meal preps and family dinners, this roasted squash salad the kind of dish that may just steal the spotlight from the main course.

Why you’ll love this recipe

  • Beautiful, Balanced Flavors. Sweet roasted delicata squash plays perfectly with nutty wild rice, tangy cheese, salty nuts, and a bright rich vinaigrette for a sweet-savory-tangy salad balance everyone loves.
  • Delightful Textures. Chewy rice + soft, caramelized squash + creamy cheese + crunchy seeds and nuts + a silky dressing = every bite feels interesting and perfectly satisfying.
  • Easy, Yet Impressive. Roasting squash and simmering wild rice are super-simple, mostly hands-off steps that build BIG flavor.
  • Crowd-Pleasing. Equal parts cozy, hearty, and visually appealing, this squash wild rice dish is a hit with both vegetarians and meat-eaters alike. Plus it’s cozy enough for the fall and winter, but flexible enough to eat year-round.
  • Customizable. This rice with squash recipe welcomes customizations, swap squash varieties, tos in extra veggies, and/or add protein with ease. 

If you’re looking for more squash salad recipes, check out this spaghetti squash salad next.

Overhead photo of roasted delicata squash halves on a parchment-lined baking sheet.

Ingredients for salad with delicata squash

  • Delicata Squash. Beloved for its rich brown sugar flavor, this heirloom squash tastes like a hybrid-mix of pumpkin pie and fresh summer corn. When at the grocery store, look for a squash with light-colored, smooth skin that’s relatively heavy for its size. And, please note, there’s no peeling necessary as the skin is edible. Swap: If you can’t find delicata, butternut squash and acorn squash work well here as well.
  • Wild Rice. The grain star of the salad show, wild rice lends a nutty flavor and satisfying chewy texture. You can use 100% wild rice or a wild rice blend, depending upon your preferences.
  • Salad Greens. I prefer fresh baby arugula, also known as rocket, for its delicate and mild, peppery taste. Swap: If you prefer a stronger flavor, mature arugula, baby spinach, watercress, and kale all work great, too.
  • Scallions (Green Onions). Provide a touch of delicate allium flavor.
  • Pomegranate Arils. Add a pop of vibrant color and a brilliant sweet-tart flavor.
  • Pistachios and Pumpkin Seeds (Pepitas). Bring a combination of salty crunch.
  • Goats Cheese (Chevre). Offers a touch of tangy flavor and decadent, creamy texture. Swap: A salty cheese, like feta cheese, or a funky cheese, like blue cheese, works great too.

Salad dressing ingredients

  • Extra Virgin Olive Oil. Lends richness to the dressing. 
  • Balsamic Vinegar. Gives rich brightness and balance.
  • Honey. Provides a gentle natural sweetness that beautifully complements the squash. Swap: Pure maple syrup works too.
  • Dijon Mustard. Adds a tangy complex depth of flavor and helps emulsify the ingredients into a silky-smooth dressing.
  • Kosher Salt and Ground Black Pepper. Essential for bringing all the flavors to life.

Recipe variations

Want to make a few changes to this autumn delicata squash salad recipe? Wonderful, I truly encourage you to make this dish your own. Below are a few ideas to inspire:

  • Extra Veggie Twist. Make this salad even more satisfying by tossing in roasted cubes of sweet potatoes, sliced mushrooms, bell peppers, or quartered brussels sprouts.
  • Crunch-Forward. If you love a lot of texture, toss in toasted pecans, walnuts, hazelnuts, pine nuts, and some diy croutons.
  • Make it Extra Creamy. Add another layer of creamy texture by tossing in a peeled and diced or sliced avocado.
  • Protein Boost. Transform this salad into a full-blown meal by adding roasted chicken, turkey, or crunchy roasted chickpeas.
  • Vegan Version. Skip the cheese, swap the honey for maple, add tons of fresh herbs and load up on the nuts and seeds for a satisfying vegan roasted squash salad recipe.
Angled, close-up photo of perfectly cooked wild rice cooling before being tossed into a salad.

Chef expert tips for perfect results every time

  • Cook Rice Until Just Tender. Aim for slightly undercooking rather than overcooking. The wild rice should be just tender with a toothsome, chewy bite. 
  • Cut Squash Evenly. For perfectly creamy, tender halves, be sure to slice the delicata squash into uniform pieces. 
  • Roast Squash Until Caramelized. Browning = delicious, complex flavor. Don’t rush this step!
  • Toast the Nuts. It makes a huge difference in both aroma and crunch texture.
  • Season As You Go. Don’t wait to season the salad until the end. Be sure to season in layers. I.e: season the squash before roasting, salt the wild rice, flavor the dressing, and taste the salad before serving.
  • Dress While Warm, But Not Hot. Toss the salad while the rice and squash are still a little warm. This helps absorb the flavorful dressing. 
  • Add Cheese, Nuts, and Seeds Last. However, hold off on adding any cheese, nuts, and delicate herbs until the salad cools so it doesn’t melt the cheese or dull the textures and flavors.
  • Adjust to Taste. Everyone’s taste buds are different. Be sure to taste the roasted squash salad and adjust the vinegar, honey, and seasonings to suit your palate.

Step-by-step photos: making this recipe 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.

FAQs: frequently asked questions

Below you’ll find the most common questions and answers about making this roasted delicata squash salad recipe. If you have a question you’d like answered, please drop it in the comments section below!

Do I need to peel delicata squash?

No, you sure don’t! The skin becomes tender after roasting and is completely edible. However, you can simply peel it off after roasting if you prefer. 

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 wild rice taste like?

Wild rice, also known as Indian rice or water rice, has a slightly floral aroma with a wonderful nutty, earthy flavor. With a thicker, more rigid hull than white or brown rice, each grain is 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 best substitute for wild rice in this salad recipe?

If you can’t find wild rice or simply prefer to use something different, you can swap in any of the below rice varieties in a 1:1 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.
  • Rice Alternatives: Whole wheat couscous, farro, barley, quinoa, and even cauliflower rice will also work well.

Can I use pre-cooked or leftover wild rice?

Yes, absolutely. Just make sure it’s not overcooked and that it still has good toothsome texture before using it in this wild rice salad recipe.

Can I use a wild rice blend?

You sure can—a wild rice blend works well here. Just note the blends typically contain very little actual wild rice and they cook faster than pure wild rice. You can also swap in a rice blend with brown or red rice for a slightly softer texture, while still keeping the nutty characteristics of wild rice.

What if I don’t like pomegranate arils?

You can simply leave them out of the salad. Or consider swapping in dried cherries, raisins, diced dried apricots, or dried cranberries for a similar sweet-tart flavor.

How do I keep the squash from getting mushy?

Be sure to cut the delicata squash evenly into half moons and roast at a high temperature (425°F) for caramelized edges and tender texture.

Do I serve this roasted squash salad warm or cold?

Either, or—depending upon your preferences. Warm is perfect if you’re looking for a cozy option, while chilled is great if you’re wanting a refreshing salad.

Can I make salad recipe in advance?

You sure can, however I recommend making a couple small adjustments:

  • Cook the 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. 

Alternatively, you can make this entire delicata squash salad recipe. However, I recommend storing the components in separate airtight containers in the fridge.

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!

Serving salad with roasted squash

Unique serving suggestions

Close-up photo of roasted delicata squash on a salad with wild rice.

Storing leftovers

  • Refrigerator Storage: Store any leftover squash and rice salad in an airtight container in the fridge for 3–4 days. 
    • Storage Note: For the best texture, I recommend keeping the components separate (dressing, rice, squash, and greens) and then tossing just before serving.  
  • Freezing Instructions: Unfortunately, the assembled delicata squash salad recipe with wild rice doesn’t freeze well. But, you can freeze the cooked wild rice on its own for up to 3 to 4 months.
  • Reheating Instructions: I recommend enjoying leftovers cold, straight from the refrigerator. However, if you prefer a warm salad, you can gently reheat the wild rice and delicata squash portion of the salad in a skillet or in the microwave until just barely warm. And then toss with the greens, nuts, seeds, cheese, and dressing to finish.
Close-up photo of wild rice and roasted delicata squash on a salad.

Deeply flavorful, gorgeously colorful, deliciously textural, and endlessly adaptable to your pantry, this delicata squash salad recipe with wild rice is everything a modern salad should be. Between the caramelized roasted squash, nutty grains, vibrant mix-ins, and silky dressing, it’s a dish that feels equal parts satisfying and celebratory. 

Whether you are prepping for grab-and-go lunches, hosting a dinner party, or simply craving something beautiful to eat, this salad delivers a bowl of deliciousness every single time. I hope you give it a try, but don’t forget to share your results in the comments below or tag me on social media. I truly love cheering you on in the kitchen! 

Until next time, cheers,

Cheyanne

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More hearty fall and winter salads!

Overhead photo of delicata squash salad with wild rice and pomegranate on a large white serving platter with a ramekin of dressing next to the salad.

Delicata Squash Salad with Wild Rice

5 from 12 votes
Author: Cheyanne Holzworth
Total Time: 55 minutes
Prep Time: 15 minutes
Cook Time: 40 minutes
Servings: 4 servings
Print Recipe Pin Recipe
Colorful, flavor-packed, and beautifully impressive, this Delicata Squash Salad eats like a meal and tastes even better than it looks. Featuring roasted delicata squash tossed with tender wild rice, tart pomegranate arils, creamy goat cheese, peppery arugula, and a silky, tangy-sweet honey balsamic vinaigrette dressing that ties everything together, it's winter comfort food—reimagined.

Equipment

  • 1 Large Baking Sheet (Sheet Pan) – for roasting the squash
  • 1 Medium Saucepan – for cooking the wild rice

Ingredients 

  • 1 large Delicata Squash (about 1 ½ pounds total)
  • 2 TBS Olive Oil
  • to taste Kosher Salt and Ground Black Pepper
  • 4 Cups Stock, Broth OR Water (or mix of both)
  • 1 Cup Wild Rice (about 6.25 ounces)
  • 4 Cups Baby Arugula (substitute: baby spinach, watercress, kale, 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 Cheese – crumbled

Vinaigrette Dressing

Instructions

  • Preheat Oven and Prep Pan: Arrange oven rack to the center position and then close the door and preheat the oven to 425 degrees F. 
    Line a sheet pan with parchment paper for easy clean up and then set aside.
  • Cook Wild Rice: Add stock (broth or water) to a medium saucepan. Season water with 1/2 teaspoon of salt (unless stock is salted). 
    Place the pan over high heat and bring the liquid to a boil.
    Stir in the wild rice and bring the contents to a simmer.
    Once simmering, immediately 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.
  • 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. 
    Place the squash rounds onto the prepared baking sheet in a pile and drizzle the with oil and season generously with salt and a little bit of pepper. Toss to coat. 
    Arrange the squash into an evenly spaced single layer on the pan.
    Transfer to the preheated oven and roast the squash for 15 minutes. 
    Flip squash over and continue to roast for 8-12 minutes, or until tender and just golden brown.
    (Note: Keep an eye on the squash towards the end of roasting, as squash can go from golden to burnt quickly)
  • Make the Salad 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.
  • Toss Salad: In a large mixing bowl, combine the cool wild rice, arugula, pomegranate, and green onions with some of the seeds, nuts, and goat cheese. 
    Add half of the dressing and toss well to coat.
  • Serve Delicata Squash Salad: Transfer salad to a serving bowl or plate. Add the remaining seeds, nuts and goat cheese and top with the roasted delicata squash.
    Serve the remaining dressing on the side and serve immediately.  Enjoy!

Video

[adthrive-in-post-video-player video-id=”vWmFCLYM” upload-date=”2020-11-11T17:21:15+00:00″ name=”Delicata Squash Salad with Wild Rice” description=”Colorful, flavor-packed, and beautifully impressive, this Delicata Squash Salad eats like a meal and tastes even better than it looks. Featuring roasted delicata squash tossed with tender wild rice, tart pomegranate arils, creamy goat cheese, peppery arugula, and a silky, tangy-sweet honey balsamic vinaigrette dressing that ties everything together, it’s winter comfort food—reimagined. ” player-type=”default” override-embed=”default”]

Notes

  • 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. 
  • 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.) 
  • 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.
  • Need to Scale the Recipe? Hover your mouse over the number of servings in the recipe card. You’ll see a sliding scale pop up, you can use that to scale the recipe up or down as needed.
  • Got questions? I’ve got answers! If you ever run into an issue, have a question, or need any clarification – please feel free to drop them in the comments section. I’m happy to help when I can! 
  • Servings: Salad can serve 4-6 depending on appetite and serving size. 
Nutritional information is provided as a courtesy and the nutrition facts are an estimate based upon 4 servings (salad and dressing). Exact information will depend upon the brands of ingredients and precise measurements used.

Nutrition

Calories: 528kcal    Carbohydrates: 56g    Protein: 15g    Fat: 30g    Saturated Fat: 7g    Polyunsaturated Fat: 4g    Monounsaturated Fat: 17g    Trans Fat: 0.003g    Cholesterol: 13mg    Sodium: 129mg    Potassium: 824mg    Fiber: 7g    Sugar: 16g    Vitamin A: 2448IU    Vitamin C: 24mg    Calcium: 129mg    Iron: 3mg
Course: Salad
Cuisine: American

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