Low-Carb Pumpkin, Chorizo & Feta Tray Bake

This winter inspired one-tray meal is full of flavor yet low in carbs. The sweetness from the pumpkin works really well with the spicy chorizo, salty feta and rosemary.

Winter squash belongs to a group of vegetables people tend to avoid when following a ketogenic diet. But pumpkin can actually be a delicious and healthy addition to your low-carb diet, as long as you eat it in moderation.

Besides, you don't need to follow an ultra low carb approach or aim for high ketone levels to experience the health benefits of low-carb eating. Different people have different carb tolerance and that's what you need to consider when deciding on the level of carbohydrate restriction.

Note for UK and other non-US readers

Italian-style sausage means a fresh pork sausage seasoned with fennel, garlic, and herbs. In the UK, look for Italian-style or pork and fennel sausages (or any meaty sausages, ideally starch-free). If you can't find them, a good-quality high-meat pork sausage will work too.

Mexican chorizo is a fresh, uncooked sausage, also known as "cooking chorizo", and is less commonly available in UK supermarkets. You can use Spanish cooking chorizo instead, or regular Spanish chorizo if that's what you can find. For a low-carb option, always check the labels!

Step-by-step

1. Preheat the oven to 200 °C/ 400 °F (fan assisted), or 220 °C/ 425 °F (conventional). Use the tip of a chef's knife to break through the skin in the middle part and push the blade down until cut through. Using a spoon, scoop out the seeds. If you're using delicata or hokkaido, they won't require peeling.

2. Cut the pumpkin into about 1 cm (¹/₂ inch) slices and place on a baking sheet. Drizzle the ghee all over the pumpkin slices. Sprinkle with rosemary and season with salt and pepper. Place the pumpkin in the oven and bake for about 10 minutes. Mix half way through using a spatula.

   

3. Slice the sausages.

   

4. After 10 minutes, add the sausages to the tray. Place back in the oven and bake for 10 minutes.

   

5. Remove from the oven and add the crumbled feta. Place back in the oven for another 5 minutes.

   

6. When done, remove from the oven and place on a cooling rack for 5 minutes before serving. Serve or let it cool down and store in the fridge for up to 4 days.

   

Recipe

Low-Carb Pumpkin, Chorizo & Feta Tray Bake

★★★★★4.8 (26 ratings)

This winter inspired one-tray meal is full of flavor yet low in carbs. The sweetness from the pumpkin works ...

Hands on

15m

Overall

40m

Servings

6

12.6 g

Net carbs

20.2 g

Protein

42 g

Fat

510

kcal

1 serving2 servings3 servings4 servings5 servings6 servings7 servings8 servings9 servings10 servings11 servings12 servings18 servings24 servings

US + metricMetricUS

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Ingredients makes 6 servings

• 900 g pumpkin such as kabocha or hokkaido, sliced (1 ¹/₂ lb)
• ¹/₄ cup melted ghee or duck fat (60 ml/ 2 fl oz)
• ¹/₂ tsp dried rosemary or ¹/₂ tbsp chopped fresh rosemary
• salt and pepper, to taste
• 400 g gluten-free Italian-style sausage, sliced (14.2 oz)
• 200 g Mexican chorizo sausage, sliced (7.1 oz) - you can substitute it with Spanish chorizo
• 1 cup crumbled feta cheese (150 g/ 5.3 oz)

Instructions

1. Preheat the oven to 200 °C/ 400 °F (fan assisted), or 220 °C/ 425 °F (conventional). Use the tip of a chef's knife to break through the skin in the middle part and push the blade down until cut through. Using a spoon, scoop out the seeds. If you're using delicata or hokkaido, they won't require peeling.

2. Cut the pumpkin into about 1 cm (¹/₂ inch) slices and place on a baking sheet. Drizzle the ghee all over the pumpkin slices. Sprinkle with rosemary and season with salt and pepper. Place the pumpkin in the oven and bake for about 10 minutes. Mix half way through using a spatula.

3. Slice the sausages.

4. After 10 minutes, add the sausages to the tray. Place back in the oven and bake for 10 minutes.

5. Remove from the oven and add the crumbled feta. Place back in the oven for another 5 minutes.

6. When done, remove from the oven and place on a cooling rack for 5 minutes before serving. Serve or let it cool down and store in the fridge for up to 4 days.

Nutrition per serving

Carbs 10%Protein 16%Fat 74% of calories

Net carbs

12.6 g

Total carbs

14.8 g

Fiber

2.2 g

Sugars

6.3 g

Protein

20.2 g

Fat

42 g

Saturated fat

19.2 g

Calories

510 kcal

Sodium

908 mg · 39.5% RDA

Magnesium

81 mg · 20.2% RDA

Potassium

864 mg · 43.2% EMR

Nutrition by ingredient

Per serving	Net carbs	Protein	Fat	kcal
Squash, delicata, raw	10.5 g	1.8 g	0 g	45
Ghee	0 g	0 g	9.2 g	83
Rosemary, dried	0 g	0 g	0 g	0
Salt, pink Himalayan rock salt	0 g	0 g	0 g	0
Pepper, black, spices	0 g	0 g	0 g	0
Sausage meat, Italian, raw	0.4 g	9.5 g	20.9 g	231
Chorizo sausage, Mexican, soft type	0.6 g	5.3 g	6.6 g	85
Feta cheese	1 g	3.6 g	5.3 g	66
Total	12.6 g	20.2 g	42 g	510

• Gluten free
• Egg free
• Nut free
• Avocado free
• Coconut free
• Fish free
• Beef free