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 with minimal steps and this one only has 4 steps to create an amazing keto salad, perfect for any day of the week.
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
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 a 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
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.
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While the pumpkin is baking add all the dressing ingredients to a small bowl.
Whisk the dressing until smooth. Add a little water to thin out if required.
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
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.
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.
- Keto Beef and Broccoli
- Cauliflower Mac and Cheese
- Keto Chicken Caesar Salad
- Sous Vide Wagyu Steak
- Keto Mushroom Sauce
- Creamy Cauliflower Mash
Browse our full collection of basics and sides
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.
Roast Pumpkin Salad with Lemon Yogurt
Equipment
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Ingredients
- 300 g (2 ⅗ cups) pumpkin I use Jap pumpkin, seeds and pulp removed, see notes
- 1 tablespoon (1 tablespoon) pine nuts
- 2 tablespoons (2 tablespoons) avocado oil
- 2 teaspoons (2 teaspoons) Za’atar Seasoning click to make your own
- 2 cups (2 cups) baby spinach leaves
- Crumbled feta or goat cheese optional
- 1 tablespoon (1 tablespoon) pomegranate seeds to serve
POPPYSEED YOGURT DRESSING
- 1/2 cup (½ cup) sour cream or yoghurt 120g or yoghurt 120g
- 1 teaspoon (1 teaspoon) red wine vinegar
- Zest and juice of half a lemon or lime
- 1/4 teaspoon (¼ teaspoon) poppy seeds
- Salt and pepper to taste
Instructions
CONVENTIONAL METHOD
- Preheat oven to 200°C fan/220°C fan/400°F. 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 fan/220°C fan/400°F. 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
Swap air fried 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.
Your Own Notes
Nutrition
16 responses to “Roast Pumpkin Salad with Lemon Yogurt”
Wow this recipe was super tasty and easy to make!It sure is!
Incredibly delicious!Good to hear you enjoyed it!
This looks amazing! The pumpkin with the Za’atar seasoning is the perfect combination. Thanks for the great recipe!It is a match made in heaven Angela.
This pumpkin salad looks delicious! What a great dish to serve during fall.It is so good Briana!
This beautiful fall salad is packed with delicious flavors and textures. We enjoyed it for lunch this afternoon. It was so awesome I shared the recipe with a friend!I am so happy to hear you enjoyed it Denay.
This was such a unique and unexpected recipe! Love the roasted pumpkin but am going to give your other suggestions a try too; sounds too good to pass up, indeed!Try it Sara and I am sure you will love it.
Now this is my kind of salad! Perfect for the fall, thanks so much for the recipe 🙂You are very welcome Cathleen
This looks absolutely yummy!It is so good Dennis!
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