Low-Carb Pumpkin, Walnut & Feta Dip

Low-Carb Pumpkin, Walnut & Feta DipPin recipeFollow us 50.8k

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.

Hands-onOverall

Nutritional values (per serving, ⅓ cup/ 85 g/ 3 oz)

6.8 grams 1.5 grams 3.7 grams 13.1 grams 2.4 grams 155 calories
Total Carbs8.3grams
Fiber1.5grams
Net Carbs6.8grams
Protein3.7grams
Fat13.1grams
of which Saturated2.4grams
Energy155kcal
Magnesium27mg (7% RDA)
Potassium335mg (17% EMR)

Macronutrient ratio: Calories from carbs (17%), protein (9%), fat (74%)

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)
  • ⅓ cup walnuts (40 g/ 1.4 oz)
  • juice from ¾ lemon (2 ½ tbsp)
  • ⅓ cup crumbled feta cheese (50 g/ 1.8 oz)
  • salt and pepper to taste

Instructions

  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

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By Jo Harding
Creator of PaleoCrust.com

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. My food approach is all about awakening a carefree, happier, healthier you whilst reducing inflammation and toxins in the body.

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. I love wholesome, natural food. Heaps of vegetables, healthy fats, eggs, nuts, organic meat, fish and some low GI fruits as a treat.

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Please, note that I do not offer personalised advice. For personalised advice you can contact one of our experts.

Comments (1)

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

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