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Low-Carb Roasted Pumpkin Salad with Feta & Rocket

4.6 stars, average of 36 ratings

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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!

Hands-on Overall

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

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


  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).
    Low-Carb Roasted Pumpkin Salad with Feta & Rocket
  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.
    Low-Carb Roasted Pumpkin Salad with Feta & Rocket
  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.
    Low-Carb Roasted Pumpkin Salad with Feta & Rocket

Ingredient nutritional breakdown (per serving, side)

Net carbsProteinFatCalories
Pumpkin, fresh
4.5 g0.8 g0.1 g20 kcal
Feta cheese
1.5 g5.3 g8 g99 kcal
Rocket (arugula), fresh
0.3 g0.3 g0.1 g3 kcal
Olive oil, extra virgin
0 g0 g13.5 g119 kcal
Coconut aminos (substitute to soy sauce)
0.3 g0 g0 g1 kcal
Pumpkin seeds (pepitas)
0.5 g3 g4.9 g56 kcal
Salt, sea salt
0 g0 g0 g0 kcal
Pepper, black, spices
0.1 g0 g0 g0 kcal
Total per serving, side
7.1 g9.5 g26.6 g299 kcal

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Naomi Sherman
Creator of

Naomi Sherman

Naomi is the force behind Naomi Sherman, Food Creative. She is passionate about recipe development, food photography and styling.

An accomplished home cook who was diagnosed with an auto-immune disease eight years ago, Naomi started to explore the connection between healthy, whole food and her symptoms, and a new love was born.

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Comments (6)

This recipe is delicious! My partner and I absolutely loved it.  Thank you!

Thank you for your lovely feedback!

I love to eat and cook pumpkin and the color of this pumpkin salad looks great. Thanks for sharing the recipe!

I agree, roasted pumpkin is such a great addition to salads!

I’m going to make this recipe but will use pine nuts instead. Thanks for posting it

Sounds like a nice combo, I hope you enjoyed!