Low-Carb Roasted Pumpkin Salad with Feta & Rocket

4.6 stars, average of 36 ratings

By Naomi Sherman, updated December 17 20206
This post may contain affiliate links, see our disclaimer.

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!

0 days, 0 hours, 50 minutes

Hands-on 10 minutes Overall 1 hour

Serving size side

Allergy information for Low-Carb Roasted Pumpkin Salad with Feta & Rocket

✔ Gluten free

✔ Egg free

✔ Nut free

✔ Nightshade free

✔ Pork free

✔ Avocado free

✔ Fish free

✔ Shellfish free

✔ Beef free

Pescatarian

Low FODMAP

Vegetarian

Nutritional values (per serving, side)

Net carbs7.1 grams

Protein9.5 grams

Fat26.6 grams

Calories299 kcal

Calories from carbs 9%, protein 12%, fat 79%

Total carbs8.3 gramsFiber1.2 gramsSugars4 gramsSaturated fat8.4 gramsSodium520 mg(23% RDA)Magnesium82 mg(20% RDA)Potassium408 mg(20% EMR)

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

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

Ingredient nutritional breakdown (per serving, side)

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