Beetroot and Butternut Salad

Beetroot and Butternut Salad

This Beetroot and Butternut Salad combines the best of both worlds—healthy goodness and comfort in every bite! Ideal for a tasty vegetarian lunch or a light dinner, it’s a fall favorite that’s both easy to make and incredibly delicious.

a white bowl of beetroot and butternut salad with a fork and a second salad behind it


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I can’t get enough of this Beetroot and Butternut Salad! It’s like a hug in a bowl. When the weather starts to change, I love making this dish. The warm roasted veggies and the cold greens mix so well together. The sunflower seeds add crunch, and the soft cheese makes it creamy. It’s like autumn colors in a bowl—so pretty!


But here’s the best part: this salad is a dream come true for anyone with GERD. No garlic, lemon, or vinegar in sight. It’s both comforting and gentle on the tummy, which makes it extra unique and a must-try for everyone.


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The ingredients for Beetroot and Butternut Salad laid out on a wooden table includeing a butternut squash, two beets, a piece of ginger, goat cheese, tahini, pepitos, mixed greens, parsley, yogurt, and. maple syrup


Ingredients for Beetroot and Butternut Salad


  • Beets – These earthy root veggies not only add vibrant color to our dish but are also known to be easy on the stomach. Roasting them brings out a natural sweetness.


  • Butternut Squash – The roasted butternut squash adds warmth and sweetness to our salad. It’s also filling, making the salad feel like a complete meal.


  • Spring Mix – I love a good spring mix, it provides a fresh and zesty base, which complements the roasted veggies perfectly. Of course, butter lettuce, spinach, or arugula are all great choices.


  • Pumpkin Seeds – These add crunch without the acidity. They’re also a good source of magnesium, which can be beneficial for people with GERD.


  • Goat Cheese or Mozzarella – Here you get to pick your dairy based on your tolerance level. Goat cheese is naturally lower in fat and can be easier to digest. Mozzarella is mild and can be a good option for those who have difficulty with stronger cheeses.


  • Parsley – This herb adds a touch of freshness without overwhelming the dish.


  • Tahini – Tahini is a sesame seed paste that is creamy and rich, adding a touch of luxury to the dressing without upsetting heartburn.


  • Yogurt – Using plain, unsweetened yogurt replaces the need for any acidic ingredients like vinegar or lemon. Opt for a plant-based yogurt if desired.


  • Maple Syrup – A touch of natural sweetness to balance the dressing.


  • Ginger – Not only does this add a zing of flavor, but ginger is also known for its stomach-soothing properties, making it a win-win for this GERD-friendly salad.


  • Salt – Just a pinch to bring all the flavors together!


a butternut squash peeled, cut in half and then in 1/2 inch slices on a cutting board


Step-by-Step Instructions for GERD-Friendly Beetroot and Butternut Salad


Prepping the Veggies


First, wash the beets and then peel, if desired, and chop them into bite-size pieces. Peel the butternut squash and chop off each end before slicing the butternut squash in half lengthwise. Cut each half again lengthwise and then slice to about ½” thickness. Lay your veggies on baking sheets lined with parchment paper.


Roasting the Veggies


Next, drizzle a little olive oil and sprinkle salt over both the butternut squash and the beets. Slide the trays of butternut squash and diced beets into an oven preheated to 400°F. Wait until they are fork-tender, then take them out to cool. 


Making the Dressing


While the veggies are cooling, mix together your Low Acid Salad Dressing consisting of tahini, yogurt, maple syrup, fresh ginger, and salt. You can find the full recipe and how to HERE!


Assembling the Salad


Finally, arrange the salad by layering the beets and butternut squash on top of a bed of mixed greens. Generously sprinkle pumpkin seeds, goat cheese or mozzarella, and fresh chopped parsley over top. Finish it off with a yummy drizzle of your Low Acid Dressing and enjoy!


an 8x8 baking pan of roasted butternut squash and roasted beets on a cutting board with a small bowl or pepitos, a small bowl of yogurt and a small bowl of tahini next to it


Time-Saving Tips for Beetroot and Butternut Salad


Let’s be honest, peeling beets and butternut squash can feel like a chore, but there are ways to make it easier. 


  • Investing in a good vegetable peeler can make a world of difference and save you time and effort. HERE is the one I love! And, I’m going to be real honest if you’re making this salad with fresh Butternut Squash, this is a must.

  • Some people prefer to wrap their washed beets in aluminum foil and bake whole. Once your beets are roasted, the skin will come off much more easily, often with just a paper towel to rub it away. 


  • If you’re short on time or just not in the mood for peeling, hello – this is basically always me, use pre-prepared vacuum-packed beetroot and store-bought peeled and chopped butternut squash as a quick and easy substitute. This way, you can still enjoy all the yumminess of this salad without the extra work!


  • Tahini can take time and effort to get fully stirred and the oil incorporated, I like to save myself time by buying the Creamy, Squeezeable, and Ready Tahini. That’s just one less thing to have to worry about!


two bowls of beetroot and butternut salad with a small mixing glass of the low acid ginger and tahini dressing in between


Making Your Beetroot and Butternut Salad Vegan-Friendly


This salad can go vegan and still keep all its yumminess! Here’s how:


  • Plant-Based Yogurt: Swap out the regular yogurt in the dressing for a plant-based one. There are lots of options like coconut, almond, or soy-based yogurts.


  • Plant-Based Cheese: Instead of goat cheese or mozzarella, use plant-based mozzarella or goat cheese. It will still add that creamy texture you love in a salad.


So yes, making this beetroot and butternut salad vegan is super easy and just as tasty! I make it this way for my husband who can’t tolerate dairy all the time.


How to Serve Your Beetroot and Butternut Salad


This salad is a star all by itself, but you can make it the main event by simply adding some protein! Add Chicken: Grilled or roasted chicken goes great with this salad. Slice it up and lay it on top for a hearty meal. For a plant-based option, try adding some grilled or baked tofu. It soaks up the flavors from the salad and dressing, making every bite amazing.


Looking For More GERD Friendly Recipes? Try These…


Asian Chicken and Green Bean Stir Fry

Turmeric Chicken and Cauliflower Rice Soup

Honey Pecan Crusted Salmon

Italian Style Turkey Burgers

Sauteed Shrimp (Dairy Free & Reflux Friendly)

Pad Pak Thai



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a white bowl of beetroot and butternut salad with a fork and a second salad behind it

Beetroot and Butternut Salad

  • Author: GERD Chef Staff
  • Prep Time: 15 minutes
  • Cook Time: 40 minutes
  • Total Time: 55 minutes
  • Yield: Serves 4 1x


This Beetroot and Butternut Salad combines the best of both worlds—healthy goodness and comfort in every bite! Ideal for a tasty vegetarian lunch or a light dinner, it’s a fall favorite that’s both easy to make and incredibly delicious. 



  • 3 medium-sized beets, washed
  • 1 medium butternut squash, peeled and sliced into half-inch pieces
  • 3 cups mixed greens
  • 1/2 cup pumpkin seeds
  • 1/2 cup goat cheese or mozzarella, crumbled (based on preference)
  • 2 tbsp fresh parsley, chopped
  • 1/3 cup tahini
  • 1/4 cup plain yogurt (use plant-based for a vegan option)
  • 1 tbsp maple syrup
  • 3 tsp fresh zested ginger
  • Salt, to taste
  • Olive oil, for drizzling


  1. Prepping the Veggies:
    • Preheat the oven to 400°F (200°C).
    • Wash, peel, and dice beets. Place the diced beets on a baking sheet lined with parchment paper.
    • Peel the butternut squash and chop it into 1-inch pieces. Place the butternut squash slices on a baking sheet lined with parchment paper.
  2. Roasting the Veggies:
    • Drizzle olive oil over the butternut squash slices and the diced beets and sprinkle with salt.
    • Place both the beets and the baking sheet with butternut squash in the preheated oven.
    • Roast for 35-40 minutes or until the vegetables are fork-tender.
    • Remove from the oven and allow to cool.
  3. Making the Dressing:
    • In a bowl, combine tahini, yogurt, maple syrup, ginger, and a pinch of salt. Whisk until the mixture is smooth and creamy. You can find the full recipe HERE.
  4. Assembling the Salad:
    • In a large salad bowl, add the mixed green as the base.
    • Layer the roasted butternut squash and beet slices on top.
    • Sprinkle with pumpkin seeds, crumbled goat cheese or mozzarella, and fresh parsley.
    • Drizzle the prepared low-acid tahini-ginger dressing over the salad.
    • Toss gently to combine before serving.


Adjust ingredients based on your GERD-tolerance level. This salad can be easily made vegan by using plant-based yogurt and cheese.






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