This salad pairs roasted diced pumpkin with a mix of spinach, arugula and kale, crumbled feta and chopped walnuts, all tossed in a dressing of olive oil, apple cider vinegar and Dijon mustard. It serves 4 and takes 35 minutes, most of it the 25 minutes the pumpkin spends in the oven. A serving has about 6 grams of carbohydrates.
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The pumpkin comes out tender and slightly caramelized, and the feta and vinegar cut through its sweetness. You can serve it as a side or as a light main dish.
What Goes in the Bowl
The full amounts are in the recipe card at the bottom. Here is how the ingredients fit together.
- Pumpkin (1 cup, diced): the center of the salad, with a sweet, earthy flavor. Cut it into bite-sized pieces.
- Mixed greens (4 cups): spinach, arugula and kale together give the salad some crunch. Wash and dry them well.
- Feta (4 ounces, crumbled): creamy and tangy against the sweet pumpkin.
- Walnuts (1/4 cup, chopped): add crunch. Pecans can replace them, and they taste slightly sweeter.
- The dressing: olive oil (1/4 cup in total, with 1 tablespoon used on the pumpkin), apple cider vinegar (2 tablespoons), Dijon mustard (1 teaspoon) and garlic powder (1/2 teaspoon), with salt and pepper. The vinegar adds acidity and the mustard adds a bit of spice.
- Fresh parsley: a garnish that adds color and a hint of herbal flavor.
Roasting and Tossing
Heat the oven to 400°F. Toss the diced pumpkin with 1 tablespoon of the olive oil, salt and pepper, spread it on a baking sheet and roast for 20 to 25 minutes, until tender and slightly caramelized. Let it cool a little before it goes into the bowl.
In a large bowl, combine the greens, roasted pumpkin, feta and walnuts. In a small bowl, whisk the rest of the olive oil with the vinegar, mustard, garlic powder, salt and pepper. Drizzle the dressing over the salad, toss gently and garnish with parsley.
If you want more tang, add extra apple cider vinegar. For a touch of sweetness, a drizzle of sugar-free maple syrup works.
Ways to Change It
- More protein: add grilled chicken or shrimp to turn it into a heartier meal.
- Pecans: use them in place of walnuts.
- Avocado: add sliced avocado for creaminess.
- Herbs: sprinkle on fresh thyme or rosemary.
- Vegan: leave out the feta, or replace it with a plant-based cheese, and add extra nuts or seeds.
What to Serve With It
Roasted Brussels sprouts with balsamic glaze add a crisp, caramelized side. Cauliflower rice soaks up the dressing. Sparkling water with lemon or lime is a light drink with no extra carbs.
Make Ahead and Storage
The pumpkin can be roasted and the dressing made in advance, which helps for meal prep. Combine everything just before you serve so the greens stay crisp. Keep leftovers in an airtight container in the refrigerator, with the dressing separate, and eat them within 2 to 3 days.
Nutrition per Serving
One serving has approximately 280 calories, 25 grams of fat (6 grams saturated), 6 grams of carbohydrates, 2 grams of fiber, 2 grams of sugar, 8 grams of protein and 400 milligrams of sodium. These are estimates.
FAQ
Can I use canned pumpkin instead of fresh?
Yes. Choose canned pumpkin puree that is 100% pumpkin with no added sugar. The texture will be different, so skip the roasting and mix it in with the other ingredients.
Can I make this salad vegan?
Yes. Leave out the feta or replace it with a plant-based cheese, and add extra nuts or seeds for texture.
Can I store leftovers?
Yes. Use an airtight container in the refrigerator, keep the dressing separate so the greens do not wilt, and eat the salad within 2 to 3 days.
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Written and edited by The Foodie Yummy Kitchen Team
The Foodie Yummy Kitchen Team writes and edits the recipes on Foodie Yummy: classic American potluck salads, holiday sides and easy comfort food, with a few low-carb options. Every recipe lists exact quantities, numbered steps and a printable recipe card, plus notes on swaps, storage and make-ahead timing. Spot a problem with a recipe? Tell us through the contact page and we will correct it. About us
Keto Pumpkin and Feta Salad: A Tasty, Healthy Delight!
Ingredients
Instructions
Preheat the oven to 400°F.
Toss the diced pumpkin with 1 tablespoon of olive oil, salt, and pepper.
Spread the pumpkin on a baking sheet and roast for 20-25 minutes until tender and slightly caramelized. Allow to cool slightly.
In a large bowl, combine the mixed greens, roasted pumpkin, feta cheese, and walnuts.
In a small bowl, whisk together the remaining olive oil, apple cider vinegar, Dijon mustard, garlic powder, salt, and pepper to create the dressing.
Drizzle the dressing over the salad and toss gently to combine.
Garnish with fresh parsley before serving.
Notes
For added flavor, consider adding sliced avocado or substituting pecans for walnuts.
To make it a heartier meal, add grilled chicken or shrimp.
Nutrition
| Serving Size | 1 serving |
|---|---|
| Calories | 280 calories |
| Sugar Content | 2g |
| Sodium Content | 400mg |
| Fat Content | 25g |
| Saturated Fat Content | 6g |
| Unsaturated Fat Content | 19g |
| Trans Fat Content | 0g |
| Carbohydrate Content | 6g |
| Fiber Content | 2g |
| Protein Content | 8g |
| Cholesterol Content | 30mg |