There’s something magical about the first crisp day of autumn that makes me want to roast every roasted pumpkin salad ingredient I can get my hands on!
Last weekend, Henry and I took the kids to our favorite pumpkin patch, and Isabella, Emma, and Noah had the best time picking out the perfect sugar pumpkins.
While they were dreaming of jack-o’-lanterns, I was already planning this incredible roasted pumpkin salad that has become our family’s go-to fall dish.
This healthy pumpkin salad combines the sweetness of perfectly caramelized pumpkin with the nuttiness of quinoa, the saltiness of crumbled feta cheese, and the peppery bite of fresh arugula.
Trust me, it’s the kind of salad that makes you forget you’re eating something healthy because it’s just so darn delicious!
Plus, it’s one of those versatile dishes you can enjoy warm straight from the oven or chilled from the fridge the next day.
What I love most about this recipe is how it brings together the best fall flavors in one beautiful bowl.
Whether you’re looking for a hearty side dish for your holiday table or a satisfying lunch that’ll keep you full for hours, this high protein quinoa salad delivers on all fronts.
Why You Will Like This Roasted Pumpkin Salad?
- Ready in just 45 minutes with simple roasting and assembly
- Packed with nutrients from quinoa, pumpkin, and fresh greens
- Perfect balance of textures crispy walnuts, creamy feta, tender pumpkin
- Naturally gluten-free and easily adaptable to dietary needs
- Beautiful autumn colors that make any table look festive
- Make-ahead friendly for busy weeknight dinners or meal prep
Ingredients Needed for This Roasted Pumpkin Salad
For the salad:
- 4 cups sugar pumpkin, peeled + cut into 3/4-inch cubes
- 2 Tbsp olive oil (for roasting pumpkin)
- 1/3 cup quinoa, dry (or 1 cup cooked)
- 4 cups baby arugula, packed
- 1/2 cup feta cheese, crumbled
- 1/4 cup dried cranberries (unsweetened if possible)
- 1/2 cup raw walnuts
- Salt + pepper, to taste
For the balsamic dressing:
- 1/4 cup olive oil
- 2 Tbsp balsamic vinegar
- 1/2 a lemon, juice only
- 1 tsp garlic powder
- 1 tsp honey
- Salt + pepper, to taste
How to Make This Roasted Pumpkin Salad
1. Prep your oven and baking sheet.
Preheat oven to 400°F. Line a large baking sheet with parchment paper.
This prevents sticking and makes cleanup so much easier!
2. Prepare the pumpkin cubes.
Remove the tough stem from your sugar pumpkin using a sharp chef’s knife, then lay it upright on the flat-cut end.
Cut the pumpkin in half lengthwise down the middle.
Use a spoon to scoop out all the seeds and stringy parts (save those seeds for roasting later!).
Remove the skin using a vegetable peeler, then slice the pumpkin into roughly 3/4-inch cubes.
3. Roast the pumpkin to perfection.
Place cubed pumpkin onto your prepared baking sheet and toss with olive oil, salt, and pepper.
Spread in a single layer – don’t overcrowd or they’ll steam instead of roast!
Roast in the oven for about 30 minutes, until lightly browned and fork tender.
4. Cook the quinoa.
Meanwhile, cook quinoa according to package directions.
I like to rinse my quinoa first to remove any bitter coating, then use a 2:1 ratio of water to quinoa.
Bring to a boil, reduce heat, and simmer covered for about 15 minutes until fluffy.
5. Whisk up the dressing.
Make your balsamic dressing by whisking all dressing ingredients together in a small bowl, or shake them together in a jar with a lid.
The honey balances the acidity of the vinegar beautifully!
6. Toast the walnuts (optional but recommended).
If you want extra flavor, spread walnuts on a small baking dish and add them to the oven for the last 7 minutes of pumpkin roasting time.
Watch carefully – they go from perfectly toasted to burnt quickly!
7. Assemble your beautiful salad.
Add arugula, cooked quinoa, and roasted pumpkin to a large serving dish or mixing bowl.
Top with toasted walnuts, dried cranberries, and crumbled feta cheese.
Drizzle with balsamic dressing and season with extra salt and pepper as desired.
Toss gently to combine and serve immediately!
Storage & Reheating Your Roasted Pumpkin Salad
This roasted pumpkin salad stays fresh for about 1-2 days in an airtight container in the refrigerator, though it’s definitely best enjoyed fresh.
The beautiful thing about this salad is that there’s no need to reheat anything – it’s delicious served cold or at room temperature!
If you’re meal prepping, I recommend storing the dressing separately and adding it just before serving to keep the arugula from wilting.
The roasted pumpkin and quinoa actually develop even more flavor overnight, making this a perfect make-ahead option for busy weeks.
Tips for the Perfect Roasted Pumpkin Salad
- Choose the right pumpkin Sugar pumpkins (also called pie pumpkins) are sweeter and less watery than carving pumpkins
- Don’t skip the parchment paper It prevents sticking and makes cleanup a breeze
- Cut pumpkin pieces uniformly This helps everything roast evenly
- Toast those walnuts It only takes 7 minutes but adds incredible depth of flavor
- Use fresh lemon juice Bottled just doesn’t compare for brightness in the dressing
- Add feta last This prevents it from melting into the warm ingredients
The secret to making this fall pumpkin salad recipe shine is getting that perfect caramelization on your pumpkin.
Don’t rush the roasting process – those golden-brown edges are where all the sweetness develops!
Variations for Your Roasted Pumpkin Salad
Make it vegan:
Swap the feta cheese for a vegan alternative (or just skip it entirely – the salad is still amazing!) and use maple syrup instead of honey in the dressing.
Try different grains:
While quinoa is my favorite, this salad is fantastic with wild rice, farro, or even bulgur wheat.
Each grain brings its own unique texture and flavor.
Switch up the nuts:
Pecans and almonds work beautifully here, or try roasted pumpkin seeds for extra fall flavor and crunch.
Add more protein:
Grilled chicken, chickpeas, or even hard-boiled eggs make this salad a complete meal.
Change the cheese:
Goat cheese, blue cheese, or even sharp cheddar can replace the feta for different flavor profiles.
FAQ About This Roasted Pumpkin Salad
Can i Make This Roasted Pumpkin Quinoa Salad Ahead of Time?
Yes! This roasted pumpkin quinoa salad is perfect for meal prep.
Store components separately in the fridge for up to 2 days.
The roasted pumpkin and quinoa actually taste even better the next day as the flavors meld together.
Just add the arugula and dressing right before serving to keep everything fresh and crisp.
What Can i Substitute for Sugar Pumpkin in This Salad?
Butternut squash is hands down the best substitute for sugar pumpkin – it has a similar sweetness and texture when roasted.
Other winter squashes like kabocha, delicata, or acorn squash work too.
Cut them into 3/4-inch cubes and roast using the same method and timing.
How Do i Make This Pumpkin Feta Salad Vegan?
Making this healthy pumpkin arugula salad vegan is super easy!
Simply replace the feta cheese with your favorite vegan cheese alternative (or nutritional yeast for a cheesy flavor), and substitute the honey in the dressing with maple syrup or agave nectar.
Everything else is naturally plant-based!
Can i Use Different Nuts Instead of Walnuts?
Absolutely! Pecans are my second favorite choice – they have a similar buttery richness that pairs beautifully with pumpkin.
Sliced almonds, pine nuts, or even roasted pumpkin seeds (pepitas) work wonderfully too.
Toast whatever nuts you choose for 7 minutes at 400°F to bring out their flavor.
Final Thoughts on This Roasted Pumpkin Salad
This roasted pumpkin salad has honestly become one of my most requested recipes from friends and family.
There’s something so satisfying about the combination of sweet roasted pumpkin, nutty quinoa, and that tangy balsamic dressing that just screams comfort food – but in the healthiest way possible!
Whether you’re serving it as a side dish for Thanksgiving, packing it for lunch, or making it the star of a cozy autumn dinner, this quinoa salad with feta cheese delivers on flavor, nutrition, and visual appeal.
Plus, knowing that Isabella, Emma, and Noah actually ask for seconds (yes, really!) gives me all the confidence that this recipe is a winner.
So grab those beautiful sugar pumpkins while they’re in season, and give this recipe a try.
I promise it’ll become a fall favorite in your kitchen too!
More Autumn Harvest Salad Recipe Ideas You’ll Love
- Butternut Squash and Feta Cheese Recipe Another fall favorite with similar flavors
- Cottage Cheese Health Benefits Recipe For more protein-packed salad ideas
- High Protein Snacks Perfect sides to pair with this salad
Happy cooking, and here’s to making the most of pumpkin season!
Print
Roasted Pumpkin Salad With Quinoa & Feta
- Total Time: 45 minutes
- Yield: 4 servings
- Diet: Gluten Free
Description
There’s something magical about the first crisp day of autumn that makes me want to roast every ingredient I can get my hands on! This healthy pumpkin salad combines the sweetness of perfectly caramelized pumpkin with the nuttiness of quinoa, the saltiness of crumbled feta cheese, and the peppery bite of fresh arugula. It’s the kind of salad that makes you forget you’re eating something healthy because it’s just so darn delicious!
Ingredients
- 4 cups sugar pumpkin, peeled + cut into 3/4-inch cubes
- 2 Tbsp olive oil (for roasting pumpkin)
- 1/3 cup quinoa, dry (or 1 cup cooked)
- 4 cups baby arugula, packed
- 1/2 cup feta cheese, crumbled
- 1/4 cup dried cranberries (unsweetened if possible)
- 1/2 cup raw walnuts
- Salt + pepper, to taste
- 1/4 cup olive oil (for dressing)
- 2 Tbsp balsamic vinegar
- 1/2 a lemon, juice only
- 1 tsp garlic powder
- 1 tsp honey
- Salt + pepper, to taste (for dressing)
Instructions
- Preheat oven to 400°F. Line a large baking sheet with parchment paper.
- Remove the tough stem from your sugar pumpkin using a sharp chef’s knife, then lay it upright on the flat-cut end. Cut the pumpkin in half lengthwise down the middle. Use a spoon to scoop out all the seeds and stringy parts. Remove the skin using a vegetable peeler, then slice the pumpkin into roughly 3/4-inch cubes.
- Place cubed pumpkin onto your prepared baking sheet and toss with olive oil, salt, and pepper. Spread in a single layer. Roast in the oven for about 30 minutes, until lightly browned and fork tender.
- Meanwhile, cook quinoa according to package directions. Rinse quinoa first to remove any bitter coating, then use a 2:1 ratio of water to quinoa. Bring to a boil, reduce heat, and simmer covered for about 15 minutes until fluffy.
- Make your balsamic dressing by whisking all dressing ingredients together in a small bowl, or shake them together in a jar with a lid.
- If you want extra flavor, spread walnuts on a small baking dish and add them to the oven for the last 7 minutes of pumpkin roasting time. Watch carefully!
- Add arugula, cooked quinoa, and roasted pumpkin to a large serving dish or mixing bowl. Top with toasted walnuts, dried cranberries, and crumbled feta cheese. Drizzle with balsamic dressing and season with extra salt and pepper as desired. Toss gently to combine and serve immediately!
Notes
This roasted pumpkin salad stays fresh for about 1-2 days in an airtight container in the refrigerator. Store the dressing separately and add it just before serving to keep the arugula from wilting. Choose sugar pumpkins (also called pie pumpkins) as they’re sweeter and less watery than carving pumpkins. Don’t skip the parchment paper and cut pumpkin pieces uniformly for even roasting.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Salad
- Method: Roasted
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 285
- Sugar: 12g
- Sodium: 320mg
- Fat: 18g
- Saturated Fat: 5g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 24g
- Fiber: 4g
- Protein: 12g
- Cholesterol: 22mg
