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Low-Carb Pumpkin, Chorizo & Feta Bake

4.8 stars, average of 26 ratings

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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.

Hands-on Overall

Allergy information for Low-Carb Pumpkin, Chorizo & Feta Bake

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

Nutritional values (per serving)

Net carbs12.6 grams
Protein20.2 grams
Fat42 grams
Calories510 kcal
Calories from carbs 10%, protein 16%, fat 74%
Total carbs14.8 gramsFiber2.2 gramsSugars6.3 gramsSaturated fat19.2 gramsSodium908 mg(39% RDA)Magnesium81 mg(20% RDA)Potassium864 mg(43% EMR)

Ingredients (makes 6 servings)

  • 900 g pumpkin such as delicata 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)


  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. Low-Carb Pumpkin, Chorizo & Feta Bake
  3. Slice the sausages. Low-Carb Pumpkin, Chorizo & Feta Bake
  4. After 10 minutes, add the sausages to the tray. Place back in the oven and bake for 10 minutes. Low-Carb Pumpkin, Chorizo & Feta Bake
  5. Remove from the oven and add the crumbled feta. Place back in the oven for another 5 minutes. Low-Carb Pumpkin, Chorizo & Feta Bake
  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. Low-Carb Pumpkin, Chorizo & Feta Bake

Ingredient nutritional breakdown (per serving)

Net carbsProteinFatCalories
Squash, delicata, raw
10.5 g1.8 g0 g45 kcal
0 g0 g9.2 g83 kcal
Rosemary, dried
0 g0 g0 g0 kcal
Salt, pink Himalayan rock salt
0 g0 g0 g0 kcal
Pepper, black, spices
0 g0 g0 g0 kcal
Sausage meat, Italian, raw
0.4 g9.5 g20.9 g231 kcal
Chorizo sausage, Mexican, soft type
0.6 g5.3 g6.6 g85 kcal
Feta cheese
1 g3.6 g5.3 g66 kcal
Total per serving
12.6 g20.2 g42 g510 kcal

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Martina Slajerova
Creator of

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

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Comments (6)

Hi, can you freeze this? Thanks, Karen

Hi Karen, yes, this meal freezes well.

I made this and it was delicious. However, I can't remember if I roasted the pumpkin on its own for 20 minutes with a flip 10 minutes in, or if I roasted it on its own for 10 minutes with a flip 5 minutes in. I remember thinking I was over-reading the instructions and just went with my gut but now I can't remember. Is 10 minutes with a flip after 5 minutes the recommended instruction in the recipe? (I understand, of course that cooking times/temps vary from oven to oven) Thanks!

I'm glad you liked it! It's 10 min (pumpkin) + 10 min (chorizo) + 5 min (feta) so total 25 minutes of baking 😊

How much weight did you lose? How long did it take you to fully convert to the KetoDiet way of living? What were your obstacles? What recommendations can you give me to succeed by staying with the Keto way of life?

Hi Yolanda, the reason I started following a low-carb diet was not just weight loss - it was my thyroid condition. You can learn more here: The KetoDiet Blog Team