Low Calorie Pumpkin and Feta Salad

Pumpkin Feta Fall Salad Recipe

This Low Calorie Pumpkin and Feta Salad Recipe is vegetarian, healthy, and just 103 calories for 1 1/2 cups! This low calorie Fall salad makes a great side dish for weeknights or holidays. And a wonderful healthy lunch salad to take to work.

Pumpkin Feta Fall Salad Recipe

Ingredients You’ll Need:

  • 1 small pumpkin
  • Olive oil spray
  • ½ teaspoon pepper
  • ⅓ cup feta
  • 2 tablespoons fresh parsley
  • ½ cup Homemade Lemon Tahini Salad Dressing

Low Calorie Pumpkin and Feta Salad

Pumpkin Feta Fall Salad Recipe

Healthy Pumpkin Salad Meal Prep and Storage

Meal Prep – Prepare the salads and move to individual meal prep containers.
Refrigerated Pie – Will hold in the refrigerator for 5 days.
Reheating – You can reheat in the microwave, but it is best cold, unless you are ok with the feta melting.

Pumpkin Feta Fall Salad Recipe

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Low Calorie Pumpkin and Feta Salad

Lose Weight By Eating
This healthy pumpkin feta Fall salad is just 103 calories per 1.5 cups!
You can make your own (vegan!) Homemade Lemon Tahini Salad Dressing or use your favorite store-bought. This one has no oil and is low in calories.
This makes a great lunch salad for work (have a double serving or have 1/2 sandwich with it), as a side dish, even as a holiday dish!
5 from 1 vote
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Course lunch, Main Course, Side Dish
Cuisine American
Servings 4 servings
Calories 103 kcal



  • 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!


Serving: 1.5cupsCalories: 103kcalCarbohydrates: 14.2gProtein: 4.3gFat: 5gSaturated Fat: 2gCholesterol: 11mgSodium: 382mgPotassium: 550mgFiber: 0.9gSugar: 4.5gCalcium: 116mgIron: 2mg
Keyword Detox Salad, lunch, pumpkin, Side Dish
Tried this recipe?Let us know how it was!

About the Author

Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers. 

After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearances by clicking here.

Nutrition and Calories in Pumpkin Salads

Pumpkin Feta Fall Salad Recipe

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Pumpkin Feta Fall Salad Recipe

Article History:

  • Originally written and published October 16, 2021 by Audrey Johns
  • Most recent update on November 9, 2023 by Audrey Johns

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