Hearty Carrot Arugula Salad with Fig, Goat Cheese & Avocado

Coming up with fresh lunch ideas that are both satisfying and good for you can feel like a real challenge. Between work deadlines, endless meetings, and trying to squeeze in a quick bite between activities, we often end up falling back on the same old sandwiches or takeout options.

That’s why I’m excited to share this carrot arugula salad with fig, goat cheese and avocado. It’s the perfect mix of crunchy and creamy, takes just minutes to put together, and works great for meal prep – plus, it’s packed with ingredients that’ll keep you energized through even the busiest afternoons.

What Kind of Carrots Should I Use?

Regular orange carrots from your grocery store work perfectly fine for this recipe, but if you want to make your salad extra special, try picking up some rainbow carrots in purple, yellow, or white varieties. Fresh carrots with the tops still attached are usually the freshest option – just look for firm, smooth carrots without any cracks or soft spots. When it comes to size, thicker carrots will need to be cut lengthwise into quarters instead of halves to ensure they roast evenly, while medium-sized ones can simply be halved as the recipe suggests. If your carrots have become limp in the fridge, you can revive them by soaking them in ice water for about an hour before using.

Options for Substitutions

This salad is super adaptable and you can make several swaps based on what you have in your kitchen:

• Avocado oil: For roasting the carrots, you can easily use olive oil, grapeseed oil, or any neutral cooking oil you have on hand.
• Arugula: If arugula’s peppery kick isn’t your thing, try baby spinach, mixed greens, or even chopped kale (just massage it first with a bit of oil to soften it up).
• Dried figs: No figs? Try dried cranberries, chopped dates, or even sliced fresh pear for that sweet element.
• Walnuts: Feel free to swap in pecans, almonds, or even pepitas. Just make sure to toast them first for the best flavor.
• Goat cheese: If you’re not a fan of goat cheese, try feta, blue cheese, or even shaved parmesan. For a dairy-free option, try avocado chunks.
• Tahini: For the dressing, you can use almond butter or cashew butter instead. Just note that the flavor will be slightly different, and you might need to adjust the amount of water to get the right consistency.
• Maple syrup: Honey works great as a substitute, or agave if you need a vegan option.

Watch Out for These Mistakes While Cooking

The success of this salad largely depends on how you roast the carrots – avoid cranking up the oven temperature too high, as this can burn the outside while leaving the inside raw; instead, roast them at 400°F for about 20-25 minutes until tender-crisp. A common mistake is overcrowding the roasting pan, which leads to steaming rather than roasting – make sure to give each carrot piece enough space to develop those sweet, caramelized edges. When making the tahini dressing, don’t panic if it seizes up and becomes thick when you add the lemon juice – this is normal, and continuing to whisk while adding warm water will help it become smooth and creamy again. For the best texture contrast, wait to add the avocado and goat cheese until just before serving, and make sure your arugula is completely dry after washing to help the dressing coat the leaves evenly.

What to Serve With Arugula Carrot Salad?

This hearty salad works really well alongside a warm piece of crusty bread – I like a rustic sourdough or whole grain loaf to help soak up that tasty maple tahini dressing. Since this salad already has lots of filling ingredients like avocado and chickpeas, it pairs nicely with lighter proteins like grilled chicken breast or pan-seared salmon. For a cozy fall or winter meal, try serving it next to a bowl of butternut squash soup or roasted red pepper soup. If you’re bringing this to a potluck or dinner party, it goes great with simple grilled meats or even a quiche for brunch.

Storage Instructions

Keep Fresh: This salad is best enjoyed right after it’s assembled, but if you need to prep ahead, keep all components separate. Store the roasted carrots in an airtight container in the fridge for up to 3 days. The maple tahini dressing will stay good in a sealed jar for up to 5 days – just give it a good shake before using!

Prep Ahead: Want to meal prep? Roast the carrots and make the dressing up to 3 days in advance. Store the arugula in a container lined with paper towels to keep it crisp. Wait to slice the avocado and add the goat cheese until you’re ready to serve – this keeps everything fresh and prevents the avocado from browning.

Pack for Lunch: If you’re taking this salad to work, layer the ingredients in a container with the dressing at the bottom, followed by carrots, chickpeas, figs, and walnuts. Keep the arugula, avocado, and goat cheese separate until ready to eat. This way, everything stays fresh and crisp!

Preparation Time	15-20 minutes
Cooking Time	20-30 minutes
Total Time	35-50 minutes
Level of Difficulty	Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 800-900
• Protein: 15-20 g
• Fat: 60-70 g
• Carbohydrates: 50-60 g

Ingredients

• For the roasted carrots:
• 4 large carrots, halved lengthwise with tops trimmed
• 1 tablespoon avocado oil
• Salt and pepper, freshly ground
• For the salad mix:
• 5 ounces baby arugula leaves
• ¾ cup dried fig halves
• ⅓ cup mixed walnut halves and pieces
• ⅓ cup crumbled goat cheese
• 1 avocado, sliced
• 1/2 cup roasted chickpeas (optional for added protein)
• Maple tahini dressing:
• 1/4 cup smooth tahini
• 2 tablespoons lemon juice
• 1-2 teaspoons pure maple syrup
• 1/2 teaspoon dijon mustard
• 1/4 teaspoon garlic powder
• 2-3 tablespoons warm water, to thin as needed
• 1/4 teaspoon salt
• Black pepper, freshly ground

Step 1: Prepare and Season the Carrots

Start by vertically cutting the carrots and placing them in a large bowl or on a platter.

Drizzle the carrots with avocado oil and season with freshly ground salt and pepper.

Use tongs or clean hands to thoroughly coat the carrots with the oil and seasoning.

Step 2: Cook the Carrots

Preheat your grill to medium-high heat, about 400 degrees F.

Grill the carrots for 15-25 minutes or until they become slightly tender, ensuring to flip them halfway through the cooking time.

If you prefer not to grill, you can roast the carrots in the oven at 400 degrees F for about 30 minutes or until they are tender, using a baking sheet lined with parchment paper.

Step 3: Toast the Walnuts

While the carrots are cooking, toast the walnuts in a dry skillet over medium heat, stirring occasionally until they are toasted and fragrant, which should take about 5 minutes.

Once done, set them aside to cool.

Step 4: Prepare the Tahini Dressing

In a medium bowl, whisk together the ingredients for the dressing: tahini, lemon juice, maple syrup, Dijon mustard, garlic powder, and water (adding 1 tablespoon at a time until you reach your desired consistency).

Season with salt and pepper to taste, then set aside.

Step 5: Assemble the Salad

Place arugula on a large platter or in a large bowl.

Layer the arugula with the toppings: grilled carrots, dried fig halves, toasted walnuts, goat cheese crumbles, avocado slices, and roasted chickpeas (if you’re using them).

Step 6: Dress and Serve

Drizzle the tahini dressing over the assembled salad and season with freshly ground salt and pepper.

Divide the salad into bowls and enjoy!

This salad serves 4 as a main dish and 6 as a side salad.

It keeps well in the refrigerator for 2-4 days, making it perfect for meal prep.