Low-Carb Roasted Pumpkin Salad with Feta & Rocket

I love this salad and would eat it as least once a week. I grab a pumpkin when I grocery shop, roast it up and store it in the fridge. This salad can be used as a side dish or can be transformed into a delicious main with the addition of some more protein. Or enjoy a double serving as a carb-up option.

It’s particularly good with lamb, in my opinion. Enjoy!

Step-by-step

1. Preheat the oven to 200 °C/ 400 °F (fan assisted), or 220 °C/ 425 °F (conventional). Peel and cut the pumpkin into bite sized cubes (no peeling needed if you use Hokkaido squash).

   

2. Place pumpkin in a single layer on a baking tray and drizzle with 2 Tablespoons of the olive oil and the coconut aminos. Season with salt and pepper and bake for 20 to 30 minutes. Remove from oven and let cool.

   

3. To serve, place the rocket in a large serving bowl and scatter pumpkin and feta over the top.

4. Sprinkle with the pepitas (optionally toasted on a hot dry pan for 1-2 minutes) and finish by drizzling the last 2 Tablespoons of olive oil over the top. Store in a container in the refrigerator for up to one week.

   

Recipe

Low-Carb Roasted Pumpkin Salad with Feta & Rocket

★★★★★4.6 (36 ratings)

A tasty low-carb side salad made with caramelized pumpkin, feta, arugula and pumpkin seeds.

Hands on

10m

Overall

40m

Servings

4

7.1 g

Net carbs

9.5 g

Protein

26.6 g

Fat

299

kcal

1 serving2 servings3 servings4 servings5 servings6 servings7 servings8 servings9 servings10 servings11 servings12 servings16 servings

US + metricMetricUS

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Ingredients makes 4 servings

• 300 g pumpkin such as Hokkaido, cubed (10.6 oz)
• 1 cup crumbled feta or goat’s cheese (150 g/ 5.3 oz)
• 1 pack rocket (arugula) (50 g/ 1.8 oz)
• 4 tbsp extra virgin olive oil (60 ml)
• 1 tbsp coconut aminos (15 ml)
• 5 tbsp pepitas (40 g/ 1.4 oz)
• salt and pepper, to taste

Instructions

1. Preheat the oven to 200 °C/ 400 °F (fan assisted), or 220 °C/ 425 °F (conventional). Peel and cut the pumpkin into bite sized cubes (no peeling needed if you use Hokkaido squash).

2. Place pumpkin in a single layer on a baking tray and drizzle with 2 Tablespoons of the olive oil and the coconut aminos. Season with salt and pepper and bake for 20 to 30 minutes. Remove from oven and let cool.

3. To serve, place the rocket in a large serving bowl and scatter pumpkin and feta over the top.

4. Sprinkle with the pepitas (optionally toasted on a hot dry pan for 1-2 minutes) and finish by drizzling the last 2 Tablespoons of olive oil over the top. Store in a container in the refrigerator for up to one week.

Nutrition per serving, side

Carbs 9%Protein 12%Fat 79% of calories

Net carbs

7.1 g

Total carbs

8.3 g

Fiber

1.2 g

Sugars

4 g

Protein

9.5 g

Fat

26.6 g

Saturated fat

8.4 g

Calories

299 kcal

Sodium

520 mg · 22.6% RDA

Magnesium

82 mg · 20.5% RDA

Potassium

408 mg · 20.4% EMR

Nutrition by ingredient

Per side	Net carbs	Protein	Fat	kcal
Pumpkin, fresh	4.5 g	0.8 g	0.1 g	20
Feta cheese	1.5 g	5.3 g	8 g	99
Rocket (arugula), fresh	0.3 g	0.3 g	0.1 g	3
Olive oil, extra virgin	0 g	0 g	13.5 g	119
Coconut aminos (substitute to soy sauce)	0.3 g	0 g	0 g	1
Pumpkin seeds (pepitas)	0.5 g	3 g	4.9 g	56
Salt, sea salt	0 g	0 g	0 g	0
Pepper, black, spices	0.1 g	0 g	0 g	0
Total	7.1 g	9.5 g	26.6 g	299

Serving size side

• Gluten free
• Egg free
• Nut free
• Nightshade free
• Pork free
• Avocado free
• Fish free
• Shellfish free
• Beef free
• Pescatarian
• Low FODMAP
• Vegetarian