Keto Roasted Pumpkin Salad with Lemon Yogurt

A deliciously easy Roasted Pumpkin Salad that everyone will love. A vibrant low carb ketogenic side dish that you can enjoy hot or cold.
Before jumping to the recipe please note that the below information contains HOT TIPS for this recipe. We try and answer all your questions to guarantee a perfect keto recipe every time.

I know you are going to love this roasted pumpkin salad. Honestly, it is one of those easy keto side recipes that really impresses.

I love a recipe that has minimal steps and this one only has 4 steps to create an amazing keto salad perfect for any day of the week.

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Why we Love this recipe

This dish is a great vegan keto dish (sans cheese). It is quick, minimal fuss, and is just as good hot or cold. Exactly what I love in a good recipe.

The Ingredients

loads of small bowls of ingredients for a salad.

Just a few ingredients used in our keto pumpkin salad but it is definitely worth researching your varieties of pumpkin.

Pumpkin – I find our social groups often have members asking is pumpkin keto.

I always have a bit of laugh as realistically a lot of foods can be consumed on a ketogenic diet and you will still maintain a state of ketosis.

Some pumpkin varieties can be very high in carbs but for this keto roast pumpkin recipe, I use a Jap pumpkin that is lower in carbs and delicious!

How to Make it

pumpkin on a baking tray.

Preheat the oven to 200°C fan forced (220°C static or 400°F). Toss the pumpkin in the avocado oil and za’atar seasoning. Bake for 20-25 minutes adding the pine nuts in the last 3 minutes of baking.

sour cream and spices in a white bowl.

While the pumpkin is baking add all the dressing ingredients to a small bowl.

A lemon and sour cream dressing in a bowl

Whish the dressing until smooth. Add a little water to thin out if required.

Pumpkin salad bowl.

Pile the salad ingredients into a large salad bowl, platter, or individual bowls. Top with roasted pumpkin and toasted pine nuts.

Hot Tips and FAQs

Is pumpkin keto friendly?

In this recipe, I use either Jap or Jarrahdale pumpkin. Using the Food Standards Australia Calculator information this particular variety of pumpkin has only 6g available carbohydrates per 100g. I believe a lot of lists omit pumpkin as there are a lot of high sugar pumpkin (or squash) varieties that have a much higher sugar count. Using these varieties significantly lowers carbs. For me, this pumpkin is keto friendly.

How long does the roasted pumpkin salad keep after assembly?

I would aim to consume within 24-36 hours if you assemble the whole salad. Alternatively, keep the ingredients separated and make the salad to serve. Pumpkin will keep for 3 days after baking.

More Recipes to Try

If you are after some more quick and easy keto meals and sides here are just a few of my favourites.

  1. Keto Beef and Broccoli
  2. Cauliflower Mac and Cheese
  3. Keto Omelette
  4. Sous Vide Wagyu Steak
  5. Keto Mushroom Sauce
  6. Creamy Cauliflower Mash

Browse our full collection of basics and sides

Beef salad in a bowl.

For a delicious complete keto meal add some sliced charred sous vide wagyu beef or serve wrapped with our amazing Keto Soft Wraps. If you would love to join in the fun and games in our keto community then please find us on Facebook or Instagram. Share your story and your pics of your amazing keto creations.

Keto Meal Plans & Support
a bowl of pumpkin salad.

Keto Roasted Pumpkin Salad with Lemon Yogurt

A deliciously easy Roasted Pumpkin Salad that everyone will love. A vibrant low carb ketogenic side dish that you can enjoy hot or cold.
5 from 16 votes!
Prep Time: 5 mins
Cook Time: 25 mins
Total Time: 30 mins
Course: Side Dish
Cuisine: Australian
Diet: Gluten Free
Recipe Category: Low Carb
Calories: 167kcal
Author: Megan Ellam
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Servings: 4 serves
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Ingredients

  • 300 g pumpkin I use Jap pumpkin, seeds and pulp removed, see notes
  • 1 tablespoon pine nuts
  • 2 tablespoons avocado oil
  • 2 teaspoons Za’atar Seasoning click to make your own
  • 2 cups baby spinach leaves
  • Crumbled feta or goat cheese optional
  • 1 tablespoon pomegranate seeds to serve

POPPYSEED YOGURT DRESSING

  • 1/2 cup sour cream or yoghurt 120g
  • 1 teaspoon red wine vinegar
  • Zest and juice of half a lemon or lime
  • 1/4 teaspoon poppy seeds
  • Salt and pepper to taste

Instructions

CONVENTIONAL METHOD

  • Preheat oven to 200°C. Line a large tray with baking paper.
  • Cut pumpkin into large chunks roughly 4-5cm wide. I prefer to leave the skin on, but you can remove if you like. Place onto the baking tray. Sprinkle with avocado oil and Za'atar seasoning. Toss to coat.
  • Bake 20-25 minutes turning halfway through the cooking time. Add the pine nuts in the last 3 minutes of baking time to toast lightly. Remove when lightly golden and cooked through.
  • Meanwhile, make the dressing. In a small bowl combine sour cream, red wine vinegar, zest, lemon juice, poppy seeds, and season to taste. Add a little water if dressing is too thick. Place into the refrigerator to chill.
  • When the pumpkin is baked prepare the serving platter or 4 individual bowls. Lay the spinach leaves on the bottom and top with the roasted pumpkin. Top with crumbled feta, dressing and pomegranate seeds. Sprinkle over fresh microherbs or parsley and season to taste.

THERMAL METHOD

  • Preheat oven to 200°C. Line a large tray with baking paper.
  • Cut pumpkin into large chunks roughly 4-5cm wide. I prefer to leave the skin on, but you can remove if you like. Place onto the baking tray. Sprinkle with avocado oil and Za'atar seasoning. Toss to coat.
  • Bake 20-25 minutes turning halfway through the cooking time. Add the pine nuts in the last 3 minutes of baking time to toast lightly. Remove when lightly golden and cooked through.
  • Place sour cream, red wine vinegar, zest, lemon juice, poppy seeds into the mixer bowl. Mix 10 sec/speed 3. Add a little water if the dressing is too thick. Season to taste and set aside.
  • When the pumpkin is baked prepare the serving platter or 4 individual bowls. Lay the spinach leaves on the bottom and top with the roasted pumpkin. Top with crumbled feta, dressing and pomegranate seeds. Sprinkle over fresh micro herbs or parsley and season to taste.

Notes

SUBSTITUTES
Swap cauliflower, Brussels sprouts, broccoli, or turnips for the pumpkin for a lower carb meal.
Any seasoning can be used in place of Za’atar seasoning.
Fried halloumi is a great swap for goat cheese or feta.
Any nuts such as roasted hazelnuts, slivered almonds, or pecans can be used in place. For a nut free version swap the nuts for pepitas or hemp seeds.
STORAGE
Can be kept in the fridge for up to 4 days before or after baking.
ALTERNATIVE COOKING
Pumpkin can be pan fried, boiled, or steamed instead of baking. This recipe can also be baked in the air fryer at 200°C for 15-20 minutes.
 
 

Nutrition

Serving: 1serve | Calories: 167kcal | Carbohydrates: 8g | Protein: 2g | Fat: 15g | Saturated Fat: 4g | Cholesterol: 15mg | Sodium: 38mg | Potassium: 408mg | Fiber: 2g | Sugar: 3g | Vitamin A: 2612IU | Vitamin C: 14mg | Calcium: 79mg | Iron: 1mg | Magnesium: 34mg | Net Carbs: 6g
Tried this recipe?Mention @meganellam or tag #madcreations!

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