Roasted Pumpkin Salad | Wellness Guides

Roasted Pumpkin Salad

Roasted Pumpkin Salad

Pumpkin is for more than carving and decorating your home in fall.

One of this season’s top health foods, pumpkin is rich in antioxidants like carotenes, credited with supporting our immune system, promoting gorgeous skin, maintaining healthy vision and even promoting cancer prevention.  That vibrant orange hue lets you know just how good pumpkin is for us.

And roasting pumpkin is easy and saves well for leftovers.  Toss it into your favorite salad or main dish for a healthy dose of fiber and vitamins.


Prep Time:  15 minutes

Cook Time:  40 minutes

Total Time:  60 minutes


Yield:  1 serving (with extra dressing and veggies for snack)


Salad Ingredients:

1 Sugar/cooking pumpkin including seeds

1 large beet

2 cups greens (I used green and red leaf lettuce)

1 Tbsp olive oil

1 tsp red pepper flakes

sea salt and black pepper to taste


Dressing Ingredients:

3 cloves garlic

1 lime

1 Tbsp maple syrup

1 cup olive oil

2 tsp Dijon or spicy mustard

sea salt and pepper to taste


Salad Directions:

  1. Preheat oven to 400 degrees.
  2. Line 2 baking sheets with parchment paper.
  3. Wash pumpkin then cut stem off pumpkin by making a circle and pulling it off of the pumpkin.
  4. Remove seeds and place in colander to rinse and remove strings. Set aside to let dry.
  5. Cut pumpkin into sections, scrape away remaining strings and peel off outer skin. Then chop into chunks.
  6. Wash beet, peel and cut off ends. Then slice into chunks.
  7. Place garlic (whole and unpeeled), beet slices, pumpkin chunks and seeds onto parchment paper.
  8. Drizzle olive oil then sprinkle red pepper flakes, salt and pepper.
  9. Bake for 20-40 minutes until pumpkin and beets are tender. Watch seeds and bake for less time, until golden brown.
  10. Let seeds, pumpkin and beets cool.
  11. Meanwhile, wash lettuce well and chop. Then add to bowl.
  12. Add cooled root veggies to bowl and mix with dressing.
  13. Portion into large bowl or plate, garnish with roasted pumpkin seeds. Enjoy!
  14. Save extra roasted pumpkin and seeds for a snack or add to your favorite dish.


Dressing Directions:

  1. Add olive oil, juice from lime, maple syrup, mustard, salt and pepper to blender or food processor.
  2. Peel and chop shallot then place into blender.
  3. Squeeze roasted garlic out of peel and add to blender.
  4. Blend well adding more seasoning as needed to taste.
  5. Store extra dressing for about 7-10 days in the fridge in an air-tight container.




*Originally published at  Visit for more great recipes and healthy eating tips
Stacy Kennedy, MPH, RD, CSO, LDN is a Board-Certified Specialist in Oncology Nutrition and senior clinical nutritionist for Dana-Farber/Brigham and Women’s Hospital Cancer Care, Harvard Medical School teaching affiliates, in Boston. Stacy created and serves as project manager and lead writer for Nutrition Services content on the award-winning, Dana-Farber website and affiliated Nutrition app. Her app and cancer video series have been featured in popular press and industry magazines. Stacy is regularly featured in TV, radio, podcasts, documentary films and print media. Stacy teaches nutrition at Simmons College. She co-founded her private practice, Wellness Guides, LLC and works as a nutrition consultant and advisor for numerous businesses and non-profit organizations in the health, wellness, food and technology spaces.  She is former Chief Wellness Officer and currently sits as an Advisor for AVA, a tech-nutrition startup leveraging artificial intelligence for meal tracking, planning & expert nutrition coaching. She is featured in Lighter, the plant-based nutrition-tech tool for meal planning. Stacy is an American College of Sports Medicine Certified Personal Trainer and Group Exercise Instructor. Stacy received a B.S. in Dietetics from Indiana University, completed her Dietetic Internship at Massachusetts General Hospital and earned a Masters in Public Health from the University of North Carolina at Chapel Hill. She enjoys yoga, running, cooking and caring for her husband, sons and dogs.