Name: Healthy Apple Wild Rice Cranberry Pecan Salad
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Ingredients: 4 cups arugula or whatever greens you prefer; 2 cups wild rice (cooked (I like to use the microwaveable Minute Rice)); 1/2 cup roasted pecans or candied pecans; 1/2 cup dried cranberries; 1/2 cup pepitas; 1-2 apples sliced or chunked (add more if you like, I like to use Granny Smith apples); 1 tablespoon Dijon mustard; 1/4 cup apple cider vinegar; 1 tablespoon fresh lemon juice; 1 tablespoon agave or maple syrup; 1/3 cup extra-virgin olive oil; salt and pepper to taste

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This wild rice salad with apples and cranberries is the perfect fall and winter dish that works as a hearty side or a complete plant-based meal. Packed with nutty wild rice, crisp Granny Smith apples, sweet cranberries, and crunchy pecans, this vegan salad delivers amazing texture and flavor in every bite. The homemade apple cider vinaigrette ties everything together with a tangy-sweet finish that makes this healthy grain salad absolutely irresistible.

It’s ideal for meal prepping, works as a nutritious lunch, and makes a beautiful addition to holiday gatherings. Naturally gluten-free, dairy-free, and ready in about 30 minutes.

Why You’ll Love This Wild Rice Salad

Nutrient-dense and filling: Wild rice is a complete protein and loaded with fiber, making this salad incredibly satisfying. You’ll get healthy fats from pecans and pepitas, antioxidants from cranberries and apples, plus iron and vitamins from the greens.

Perfect texture combination: The chewy wild rice contrasts beautifully with crisp apples, crunchy nuts and seeds, and tender arugula. Every forkful is interesting and delicious.

Meal prep friendly: This salad actually gets better as it sits. Keep the dressing separate and you have an easy grab-and-go lunch for up to 4 days.

Versatile and customizable: Swap the greens, try different apple varieties, or add roasted sweet potato for extra heartiness. This healthy fall salad recipe adapts to whatever you have on hand. If you enjoy grain salads with fruit, try this peach quinoa brown rice arugula salad.

Ingredients You Need

Apple Wild Rice Cranberry Pecan Salad Recipe (6 Servings)

4 cups of arugula or whatever greens you prefer
2 cups wild rice, cooked (I like to use the microwaveable Minute Rice)
1/2 cup roasted pecans or candied pecans
1/2 cup dried cranberries
1/2 cup pepitas
1 – 2 apples sliced or chunked, add more if you like, I like to use Granny Smith apples

Apple Cider Vinaigrette

1 tablespoon Dijon mustard
¼ cup apple cider vinegar
1 tablespoon fresh lemon juice
1 tablespoon agave or maple syrup
⅓ cup extra-virgin olive oil
salt and pepper to taste

Ingredient Notes and Substitutions

Wild rice: I recommend using microwaveable Minute Rice wild rice to save time, but you can absolutely cook wild rice from scratch. It takes about 45 minutes. You can also use a wild rice blend or substitute with farro or quinoa for a different grain salad variation. Looking for more ways to use rice? Check out these 20 amazing vegan rice recipes.

Greens: Arugula adds a peppery bite that complements the sweet elements beautifully. Spinach, mixed greens, or even kale (massaged with a bit of olive oil) work wonderfully too.

Apples: Granny Smith apples provide tartness and stay crisp, but Honeycrisp, Pink Lady, or Fuji apples are equally delicious. Use what looks best at the market.

Pecans: Candied pecans add extra sweetness, but plain roasted pecans keep this plant-based grain salad more wholesome. Walnuts or almonds work as substitutes. If you love pecans, try this vegan pecan cream pie.

Pepitas: These pumpkin seeds add crunch and a subtle nutty flavor. Sunflower seeds are a good alternative if you need nut-free options.

Dried cranberries: Look for unsweetened or lightly sweetened cranberries if you want to reduce sugar. Dried cherries or chopped dried apricots are tasty alternatives. For more cranberry inspiration, browse these 45 incredible vegan cranberry recipes.

Instructions How to Make Healthy Apple Wild Rice Cranberry Pecan Salad

Wild Rice Prep

If not using the microwaveable wild rice, start by cooking the wild rice. Use the directions on the package of wild rice and prepare 2 cups for the recipe.
While the rice is cooking prepare the rest of the ingredients and the dressing.

Apple Cider Vinaigrette

Combine all ingredients in a mason jar, shake until incorporated, set aside.

Apple Wild Rice Cranberry Pecan Salad Recipe

Place the arugula in a large bowl, followed with the wild rice, apples, pecans, cranberries and pepitas and toss together.
When you’re ready to serve, add the dressing and toss together.

Tips for the Best Wild Rice Salad

Let the wild rice cool completely before adding it to the greens. Warm rice will wilt the arugula and make the salad soggy.

Dress just before serving for maximum crispness. If you’re meal prepping, store the vinaigrette separately in a small jar and add it when you’re ready to eat.

Prevent apple browning by tossing apple slices with a bit of lemon juice. The acid in the lemon keeps them looking fresh and adds brightness to the flavor.

Toast your own pecans if you have time. Spread them on a baking sheet and toast at 350°F for 8-10 minutes until fragrant. This deepens their flavor significantly.

Adjust sweetness to taste. If your cranberries are very sweet or you prefer a more savory salad, reduce the maple syrup in the dressing to 1 teaspoon.

Storage and Meal Prep Instructions

Refrigerator: Store undressed salad in an airtight container for up to 4 days. Keep the vinaigrette separate in a jar for up to 1 week. The wild rice and toppings hold up beautifully, making this ideal for weekly meal prep.

Make ahead: Cook the wild rice up to 3 days in advance. Prepare the dressing and chop all ingredients the night before. Assemble and dress just before serving for the freshest result.

Freezer: I don’t recommend freezing this salad, as the greens and apples won’t maintain their texture after thawing.

Serving Suggestions

This vegan wild rice apple salad is substantial enough to serve as a main dish for lunch or a light dinner. For a heartier meal, add roasted chickpeas, baked tofu, or white beans for extra protein. Another satisfying main dish salad option is this crispy tofu salad with strawberry vinaigrette.

It also shines as a side dish alongside things like:

Roasted vegetable medley
Vegan lentil loaf or mushroom Wellington
Butternut squash soup
Grilled portobello steaks
Your favorite plant-based holiday main course

This salad works beautifully for Thanksgiving, Christmas dinner, or any autumn gathering where you want something fresh yet seasonal.

Recipe Variations

Add roasted vegetables: Toss in roasted sweet potato cubes, roasted Brussels sprouts, or caramelized butternut squash for a more substantial cold weather salad.

Make it a warm salad: Serve the wild rice warm and add the greens at the last minute so they just barely wilt. This transforms it into a satisfying autumn bowl.

Citrus twist: Swap the apple cider vinaigrette for an orange vinaigrette using fresh orange juice and zest. Add mandarin orange segments to the salad for a brighter, citrusy version.

Add fresh herbs: Chopped fresh parsley, mint, or dill add another layer of flavor and brightness.

Protein boost: Stir in edamame, chickpeas, or cubed tempeh to make this a complete high-protein meal.

Nutrition Highlights

This salad is a nutritional powerhouse. Wild rice provides complex carbohydrates, fiber, and B vitamins. It’s also one of the few plant foods that contains all nine essential amino acids, making it a complete protein source.

Pecans and pepitas deliver heart-healthy fats, vitamin E, and minerals like magnesium and zinc. The apples contribute fiber and vitamin C, while cranberries are loaded with antioxidants.

The apple cider vinaigrette uses olive oil for healthy monounsaturated fats and keeps the dressing light and oil-balanced rather than heavy and creamy. Overall, you’re getting a well-rounded, nutrient-dense meal that supports sustained energy and keeps you satisfied.

Frequently Asked Questions

Can I use white rice instead of wild rice?
You can, but wild rice offers more protein, fiber, and a nuttier flavor that really makes this salad special. If you want to cut costs, try a wild rice blend that combines wild rice with brown rice.

How do I keep the apples from browning?
Toss sliced apples with a tablespoon of fresh lemon juice immediately after cutting. The citric acid prevents oxidation and keeps them looking fresh.

Is this salad gluten-free?
Yes! Wild rice is naturally gluten-free, and all other ingredients in this recipe are gluten-free as well. Just verify that your Dijon mustard doesn’t contain any gluten-containing additives.

Can I make this nut-free?
Absolutely. Omit the pecans and double the pepitas, or use roasted sunflower seeds instead. You’ll still get plenty of crunch and healthy fats.

What’s the best apple variety for this salad?
Granny Smith apples are my favorite because their tartness balances the sweet cranberries perfectly and they stay crisp. But Honeycrisp, Pink Lady, or Fuji apples all work beautifully.

Final Thoughts

This wild rice salad with apples and cranberries has become a staple in my fall and winter recipe rotation. It works beautifully for holiday entertaining and weekly meal prep alike. The combination of textures and flavors never gets boring, and I love knowing I’m fueling my body with wholesome, plant-based ingredients.

The best part? Everyone loves it. Vegan guests, omnivores, and picky eaters all enjoy this salad. The apple cider vinaigrette is the secret weapon that brings all the ingredients together into something truly memorable.

Give this recipe a try and let me know what you think! Did you make any fun variations? I’d love to see your creations – tag me on Instagram with your photos!