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Low-Carb Pumpkin, Walnut & Feta Dip

4.6 stars, average of 21 ratings

Low-Carb Pumpkin, Walnut & Feta DipPin itFollow us 133.4k

I love this roasted pumpkin, chili and walnut dip. It’s great smothered on a slice of keto bread or as a side with a slice of frittata or quiche. I like to use Hokkaido squash as has a lower carb content than say butternut but yet just as rich and sweet and delicious when roasted.

There’s nothing quite like roasted squash in Autumn. Golden, caramelised, hot from the oven steeped in lots of deep green, peppery olive oil. This dip is a crowd pleaser. I hope you like it too.

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Hands-on Overall

Nutritional values (per serving, 1/3 cup/ 85 g/ 3 oz)

Net carbs6.8 grams
Protein3.7 grams
Fat13.1 grams
Calories155 kcal

Calories from carbs 17%, protein 9%, fat 74%

Total carbs8.3 gramsFiber1.5 gramsSugars2.8 gramsSaturated fat2.4 gramsSodium91 mg(4% RDA)Magnesium27 mg(7% RDA)Potassium335 mg(17% EMR)

Ingredients (makes 6 servings)

  • 1 small pumpkin (450 g/ 1 lb)
  • 2 tbsp extra virgin olive oil (30 ml)
  • 1 tsp paprika
  • 3 cloves garlic
  • 1 small red chilli pepper
  • 1 heaped tbsp tahini (32 g/ 1.1 oz)
  • 1/3 cup walnuts (40 g/ 1.4 oz)
  • juice from 3/4 lemon (2 1/2 tbsp)
  • 1/3 cup crumbled feta cheese (50 g/ 1.8 oz)
  • salt and pepper to taste


  1. Preheat the oven to 190 °C/ 375 °F (fan assisted). Peel and remove the seeds from the pumpkin. Chop the pumpkin into chunks about 2 cm (1 inch) in diameter.
  2. Place on a baking tray and toss with 1 tablespoon of olive oil, 1 teaspoon of paprika and a small pinch of salt. Roast in the oven for 25 minutes.
  3. After 25 minutes, give them a stir and add the garlic in their skins and roast for a further 10 minutes until the garlic is slightly soft and the pumpkin golden and caramelised. Low-Carb Pumpkin, Walnut & Feta Dip
  4. Place the walnuts on a baking tray and roast in the oven for 6 minutes until golden. Remove from the oven and allow to cool.
  5. Remove the seeds and stalk from the chilli and finely dice. Peel the roasted garlic and discard the skins.
  6. Blitz the roast pumpkin, walnuts (keep a few for topping), chilli, tahini, 1 tablespoon of extra virgin olive oil, lemon juice and pinch of salt together in a high speed food processor like a Magi Mix. Alternatively a hand blender will work fine too. Low-Carb Pumpkin, Walnut & Feta Dip
  7. Spoon into a bowl and top with crumbled feta, the remaining chopped walnuts and a pinch of cracked black pepper. Low-Carb Pumpkin, Walnut & Feta Dip

Ingredient nutritional breakdown (per serving, 1/3 cup/ 85 g/ 3 oz)

Net carbsProteinFatCalories
Pumpkin, fresh
4.5 g0.8 g0.1 g20 kcal
Olive oil, extra virgin
0 g0 g4.5 g40 kcal
Paprika, spices
0.1 g0.1 g0 g1 kcal
Garlic, fresh
0.5 g0.1 g0 g2 kcal
Peppers, chile (chili), fresh
0 g0 g0 g0 kcal
Sesame tahini (unsweetened)
0.6 g0.9 g2.9 g32 kcal
Walnuts, nuts
0.5 g1 g4.2 g43 kcal
Lemon juice, fresh
0.4 g0 g0 g1 kcal
Feta cheese
0.3 g0.9 g1.3 g17 kcal
Salt, pink Himalayan rock salt
0 g0 g0 g0 kcal
Pepper, black, spices
0 g0 g0 g0 kcal
Total per serving, 1/3 cup/ 85 g/ 3 oz
6.8 g3.7 g13.1 g155 kcal
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Jo Harding
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Jo Harding

Food is one of life’s most powerful medicines. I’m a true testament that once you find the right approach for you, you can overcome poor health through the healing power of food.

I believe the secret to radiant health starts and ends with a healthy gut so my recipes are all grain, gluten and refined sugar free. Most are also dairy-free.

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Comments (1)

Roasted squash is my FAVORITE! I'm so excited about this dip!