This Pumpkin Feta Fall Salad Recipe is vegetarian, healthy, and just 103 calories for 1 1/2 cups!
We’ve even supplied you with a low calorie dressing for pumpkin salad that goes amazing on this yummy easy lunch salad.
This low calorie recipe for Fall salad makes a great side dish for weeknights or holidays. And a wonderful healthy lunch salad to take to work.
It’s as good hot, as it is cold. And this pumpkin salad with feta cheese can even be meal prepped for work lunches.
This Pumpkin Feta Fall Salad Recipe is vegetarian, healthy, and just 103 calories for 1 1/2 cups!
Pumpkin Feta Fall Salad Recipe
This article will supply you with everything you’ll need to make a healthy pumpkin feta salad.
From a shopping list, to a printable recipe card. You’ll even find a nutrition label, low calorie tips to make the lunch salad healthy, and more.
To make this lunch salad easy, we’ve supplied you with the following sections.
What You’ll Find in this Article:
- Pumpkin Salad Ingredients (shopping list!)
- How to Make Roasted Pumpkin Salad
- Pumpkin Feta Fall Salad Recipe (recipe card!)
- Nutrition and Calories in Feta Pumpkin Salad Recipes
Helpful Tip for Shopping: Take a screenshot of the shopping list to your phone. This way you have it at your fingertips the next time you go grocery shopping.
Recipe Card Uses: You can email yourself this recipe card so you can easily search for it (I have a folder in email just for recipes!) Or print it so you have it handy, and can make notes. You can even pin this pumpkin feta cheese salad to Pintrest so it is safely stored for you.
Up next, a shopping list, and low calorie tips for making roast pumpkin salad at home…
Pumpkin Salad Ingredients
It’s easy to make a recipe for cold salad healthy and low in calories.
Follow these tips for all your lunch salad ideas, and you’ll learn how to cut calories and boost nutrition and make healthy lunch salad recipes.
Low Calorie Tips for Making Lunch Salad Recipes:
- Olive oil spray… save calories and fat, and use a small mist of olive oil instead of a heavy drizzle.
- Homemade Salad Dressing… make your own and save 100’s of calories and LOTS of fat! This Homemade Lemon Tahini Salad Dressing has no oil and is super healthy!
- Sharp Cheese… the sharper the better! When you use sharp cheese (like feta cheese for salad) you don’t need much to get all the wonderful flavors. The flavor is stronger and therefore you don’t need as much.
Shopping List for Fall Harvest Salad:
- Small pumpkin (cantaloupe sized)
- Olive oil spray
- Pepper
- Feta cheese
- Fresh parsley chopped
- Homemade Lemon Tahini Salad Dressing
Special Tip: You can find all the measurements in the recipe card below. There you can choose how many servings of this pumpkin in salad recipe you want to make, and it will do all the measurement math for you! All of the ingredients for this fall salad dressing and pumpkin salad can be doubled or tripled with the click of a button.
Up next, how to make Fall salad ideas for lunches, dinner sides, and holiday gatherings…
How to Make Roasted Pumpkin Salad
This pumpkin feta Fall salad recipe makes a great lunch salad, holiday side dish, and is easy enough to make as a weeknight side dish.
If you want to use these fall salads ideas as a meal prep lunch, cook the pumpkin and cool before adding a double serving to a to-go container for lunch.
How to Make Fall Salas Recipes with Pumpkin:
- Preheat the oven to 400 degrees and line a baking sheet with parchment paper.
- Use a vegetable peeler to remove the outer skin of the pumpkin. Cut off the steam and cut the pumpkin in half.
- Remove and discard the seeds and fibrous strands inside the pumpkin. Then cut the pumpkin into 1/2 inch cubes.
- Add the cubed pumpkin to the prepared baking sheet. Spray with olive oil, and sprinkle with pepper.
- Bake for 10-15 minutes until fork tender and slightly browned.
- Move the cooked pumpkin to a large salad bowl, top with feta, parsley and Homemade Lemon Tahini Salad Dressing.
- Serve hot, as a side dish, or vegetarian main course. Or save cold, it’s a wonderful lunch salad for work!
Special Tip: You can find these directions, along with measurements, nutrition and more in the sharable recipe card in the next section!
Up next, a sharable recipe card for the best pumpkin salad recipe…
Pumpkin Feta Fall Salad Recipe
You can enjoy 1 1/2 cup of this Pumpkin Fall Salad Recipe for just 103 calories… making it a wonderful healthy side dish.
If you want to enjoy this pumpkin feta fall salad recipe as a work lunch salad, you’ll want to double the serving (so have 3 cups) or enjoy it with a cup of soup or 1/2 a sandwich.
Roasted Pumpkin Feta Salad (103 CALORIES)
Equipment
- Parchment paper
Ingredients
- 1 small pumpkin
- Olive oil spray
- 1/2 teaspoon pepper
- 1/3 cup feta
- 2 tablespoons fresh parsley chopped
- 1/2 cup Homemade Lemon Tahini Salad Dressing
Instructions
- Preheat the oven to 400 degrees and line a baking sheet with parchment paper.
- Use a vegetable peeler to remove the outer skin of the pumpkin. Cut off the steam and cut the pumpkin in half.
- Remove and discard the seeds and fibrous strands inside the pumpkin. Then cut the pumpkin into 1/2 inch cubes.
- Add the cubed pumpkin to the prepared baking sheet. Spray with olive oil, and sprinkle with pepper.
- Bake for 10-15 minutes until fork tender and slightly browned.
- Move the cooked pumpkin to a large salad bowl, top with feta, parsley and Homemade Lemon Tahini Salad Dressing.
- Serve hot, as a side dish, or vegetarian main course. Or save cold, it's a wonderful lunch salad for work!
Nutrition
Nutrition and Calories in Feta Pumpkin Salad Recipes
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