This Roast Pumpkin Salad is a fantastic way to bring warm, fall flavors to your table. With tender cubes of pumpkin, tangy feta cheese, and crunchy pumpkin seeds, each bite offers a variety of textures that make this dish unforgettable. Plus, it’s topped with a maple-sweetened dressing that ties everything together with a subtle, earthy sweetness—perfect for cozy gatherings or adding a touch of fall to your everyday meals!

Roasting pumpkin is like magic—it draws out all that natural sweetness and gives each cube a tender, melt-in-your-mouth texture. The moderate heat ensures they stay soft and juicy, with perfectly caramelized edges for a pop of flavor in every bite. Paired with fresh arugula and salty feta, this salad becomes a cozy yet refreshing dish. I love serving it with fall and winter meals, or whenever I can find fresh pumpkin.
โค๏ธ Why you will love this recipe
- Flavor-packed: Sweet roasted pumpkin, tangy feta, and earthy arugula create a unique flavor combo.
- Perfect textures: A mix of creamy feta, crunchy pumpkin seeds, and tender pumpkin makes every bite exciting.
- Healthy: Packed with vitamin K, healthy fats, and fiber—this salad is nutritious and delicious.
- Easy to make: Simple ingredients and easy steps mean you’ll have this on the table in no time.
- Great for gatherings: This warm fall salad is perfect for Thanksgiving or any cozy get-together!
๐๏ธ Key ingredients & substitutions

- Pumpkin: Use sugar pie pumpkin or jap pumpkin (it has dark green skin) for the best flavor. Butternut squash or sweet potato can work as a substitute for similar sweetness. I sometimes use those when pumpkin season is over.
- Arugula: Adds a peppery bite that complements the roasted pumpkin. Baby spinach or baby kale are great alternatives if you prefer a milder green.
- Feta cheese: Its salty, creamy texture is a fantastic contrast to the sweetness of the pumpkin. Goat cheese or crumbled blue cheese works well if you like a bolder flavor.
- Pumpkin seeds: Toasted seeds give the perfect crunch! Swap with pine nuts, sunflower seeds, or slivered almonds if you want a change.
- Maple syrup: Adds a hint of sweetness to the dressing. Honey or a touch of brown sugar can work if you’re out of maple syrup.
- Apple cider vinegar: Balances the dressing with a slight tang. Balsamic vinegar or lemon juice make great substitutes for a similar kick.
๐ฅฃ How to make roast pumpkin salad
- Preheat the oven: Set oven to 200°F and line a baking sheet with parchment paper to avoid sticky messes.
- Prep the pumpkin: Toss your cubed pumpkin with a drizzle of olive oil, plus a sprinkle of salt and pepper. Spread them on the baking sheet in a single layer.
- Roast: Pop the pumpkin into the oven and roast for about 30 minutes, flipping halfway to get that perfect caramelization.
- Make the dressing: While the pumpkin roasts, shake together sesame oil, apple cider vinegar, maple syrup, and a dash of salt and pepper in a jar. This sweet and tangy dressing is pure magic!


- Combine everything: Once the pumpkin is done, add it to a large bowl with peppery arugula, most of the feta, and pumpkin seeds. Drizzle with the dressing and give it a gentle toss.


- Garnish and serve: Transfer the salad to your serving bowl, and sprinkle the remaining feta and pumpkin seeds on top for that perfect finishing touch. Enjoy it warm!

๐ช Recipe notes & tips
- Roast evenly: Spread the pumpkin cubes in a single layer so they roast evenly and don’t steam. This brings out their natural sweetness and caramelized edges.
- Make ahead: Prep the pumpkin and dressing a day ahead. Store the pumpkin in an airtight container in the fridge, then assemble when ready.
- Dressing tip: Adjust the maple syrup or vinegar to your taste if you like a sweeter or tangier dressing.
- Customize your greens: Feel free to mix in baby spinach or mixed salad for extra flavor variety and nutrient boost.
โจ Variations
- Pomegranate seeds: Toss in some pomegranate seeds for a burst of color and sweet-tart flavor.
- Herbs: Sprinkle in fresh spring onions or chopped parsley to add a subtle kick of freshness.
๐ซ Storage instructions
- Cool first: Let any leftover roasted pumpkin cool to room temperature before storing.
- Airtight storage: Keep the salad in an airtight container in the fridge to maintain freshness.
- Best within 1-2 days: The salad is tastiest when eaten within 1-2 days as the greens can get soggy over time.
- Reheat pumpkin separately: If you prefer a warm salad, gently reheat the pumpkin pieces before adding them back to the greens—perfect for bringing back those cozy flavors!
๐ฝ๏ธ What to serve with roast pumpkin salad
- Protein boost: Pair it with grilled chicken, roasted turkey, or salmon for a filling main course.
- Carb lovers: Serve with crusty bread, quinoa, or basmati rice to make it more substantial.
- Soup and salad: Try it with a warm lentil soup or a light vegetable soup for a cozy combo.
- Holiday vibes: This salad shines next to classic Thanksgiving sides like keto hamburger green bean casserole and sausage stuffing for a well-rounded feast.
โ Frequently asked questions
Absolutely! Just skip the feta or replace it with a vegan cheese option (Violife feta is delicious!) for a plant-based twist.
Yes! Butternut squash or even acorn squash work beautifully as a substitute for pumpkin.
Reheat the roasted pumpkin in a frying pan over medium heat or use the air fryer for a few minutes. This keeps it crispy and warm without getting mushy.
It can be! Just keep the dressing and greens separate until you’re ready to eat to avoid sogginess.

๐ More tasty pumpkin recipes you will love
- How to Roast Pumpkin + Make Purée
- Easy Sweet Pumpkin Seeds Recipe with Cinnamon Honey
- Best Whole30 Pumpkin Pancakes (Paleo, Gluten-Free)
- Easy Healthy Pumpkin Smoothie Recipe (2 Minutes!)
- The BEST Keto Pumpkin Cheesecake Recipe
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๐ Recipe

Roast Pumpkin Salad Recipe
Ingredients
Roast Pumpkin:
- 1.1 lb pumpkin weighed after peeling, cut into small cubes (1/2 medium pumpkin)
- 1 1/2 tbsp olive oil
- Salt and pepper to taste
Salad Dressing:
- 2 tbsp sesame oil or extra virgin olive oil
- 2 tbsp apple cider vinegar
- 1 tbsp maple syrup
- Salt and pepper to taste
Salad:
- 4 oz arugula 4-5 handfuls
- 1/4 cup pumpkin seeds plain or roasted
- 3 oz feta diced or crumbled (not too small)
Instructions
Roast the pumpkin:
- Begin by preheating the oven to 200°F and lining a baking sheet with parchment paper.
- Place the diced pumpkin on the prepared baking sheet, drizzle it with olive oil, and sprinkle with salt and pepper. Stir it with a wooden spoon so it's evenly coated.1.1 lb pumpkin, 1 1/2 tbsp olive oil, Salt and pepper
- Roast it in the oven for 30 mins, flipping them over after 15 minutes. Set it aside to cook while you prepare the rest of the salad.
Make salad dressing:
- Add all of the salad dressing ingredients to a jar and shake it until it's fully mixed.2 tbsp sesame oil, 2 tbsp apple cider vinegar, 1 tbsp maple syrup, Salt and pepper
Add it all together:
- Add the pumpkin, arugula, most of the feta, and most of the pumpkin seeds to a large bowl. Drizzle with the salad dressing and toss lightly to coat.1/4 cup pumpkin seeds, 4 oz arugula, 3 oz feta
- Place the salad in your serving dish, top with the remaining feta and pumpkin seeds, and enjoy!
Notes
- Roast evenly: Spread the pumpkin cubes in a single layer so they roast evenly and don’t steam. This brings out their natural sweetness and caramelized edges.
- Make ahead: Prep the pumpkin and dressing a day ahead. Store the pumpkin in an airtight container in the fridge, then assemble when ready.
- Dressing tip: Adjust the maple syrup or vinegar to your taste if you like a sweeter or tangier dressing.
- Customize your greens: Feel free to mix in baby spinach or mixed salad for extra flavor variety and nutrient boost.
Storage instructions
- Cool first: Let any leftover roasted pumpkin cool to room temperature before storing.
- Airtight storage: Keep the salad in an airtight container in the fridge to maintain freshness.
- Best within 1-2 days: The salad is tastiest when eaten within 1-2 days as the greens can get soggy over time.
- Reheat pumpkin separately: If you prefer a warm salad, gently reheat the pumpkin pieces before adding them back to the greens—perfect for bringing back those cozy flavors!