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Autumn Meal Prep Lentil Salad

Yield 4 -6

Autumn Meal Prep Lentil Salad is packed with nutrition and full of beautiful fall flavors. Perfect to prep-ahead and take for lunch, or enjoy as a side dish anytime. A gluten-free, dairy-free, vegetarian, vegan recipe.


  • 2 cups dry brown lentils rinsed and picked through
  • 1 tablespoon olive oil
  • ¼ teaspoon kosher salt
  • 4 cups diced butternut squash
  • 2 cups microgreens or baby sprouts
  • ¼ cup roasted pumpkin seeds

For the Dressing

  • ¼ cup red wine vinegar
  • 1 garlic clove minced
  • 1 tablespoon pure maple syrup
  • 1 teaspoon dijon mustard
  • ½ teaspoon salt
  • cup extra virgin olive oil
  • Optional toppings: Sliced avocado feta cheese, fresh figs


  • Preheat the oven to 400F.
  • Add the lentils to a medium saucepan and cover with at least four inches of water. Cover, bring to a boil, then reduce to low and simmer for 15-25 minutes, or until the lentils are just tender but not mushy. Cooking times vary depending on the type and freshness of lentils used, so start testing at 15 minutes. Drain and set aside.
  • Meanwhile, add the butternut squash to a rimmed baking sheet, drizzle with 1 tablespoon olive oil, and sprinkle with ¼ teaspoon salt.
  • Place in the oven and roast for 20-25 minutes, flipping halfway through, or until the squash is golden brown on each side and cooked through.
  • Make the dressing by whisking the vinegar, garlic, maple syrup, mustard, and salt in a medium bowl. Drizzle in the olive oil and whisk until the dressing is smooth and well combined.
  • Combine the warm, drained lentils with the dressing in a large bowl, tossing to combine. Let sit for 5 minutes for the dressing to absorb.
  • Add the roasted squash, microgreens, and pumpkin seeds tossing to combine. Serve immediately, or store, tightly sealed in the fridge for up to 5 days.


Make ahead notes: Store the greens and pumpkin seeds separately, then add, toss and serve with a pinch more salt to freshen up the flavors.
Substitution notes: Use green or black lentils in place of green, arugula in place of microgreens, sweet potato in place of butternut squash, and sunflower seeds in place of pumpkin.
Top with sliced avocado, feta cheese, or fresh figs.

did you make this recipe?Mention @realfoodwholelife or tag #realfoodwholelife!