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Overhead of finished pumpkin salad on a oval platter.

Pumpkin Salad

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  • Author: Lexi
  • Total Time: 45 minutes
  • Yield: 4-6 servings 1x
  • Diet: Vegan


This pumpkin salad is the perfect fall side dish, packed with seasonal ingredients like roasted pumpkin, pecans, and pomegranate seeds. It has a simple apple cider vinaigrette and comes together quickly and easily. Consider adding it to your Thanksgiving menu this year!


Units Scale


  • 4 cups fresh pie pumpkin (peeled, seeds removed, and cut into 1/2-inch cubes)
  • 1 1/2 tablespoons olive oil
  • 3/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 6 cups arugula
  • 1/4 cup pumpkin seeds, toasted
  • 1/4 cup chopped pecans, toasted
  • 1/3 cup pomegranate seeds
  • Optional: 1/2 cup feta cheese (vegan or regular)


  • 1/4 cup olive oil
  • 1 1/2 tablespoons apple cider vinegar
  • 3/4 teaspoon maple syrup
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/4 teaspoon cinnamon (optional)


  1. Preheat oven to 375˚F/190˚C. 
  2. Peel the pumpkin and remove the seeds. Dice pumpkin into 1/2-inch cubes. Add to a bowl and toss with olive oil, salt, and pepper until well coated. Transfer to a baking sheet and roast for 25-30 minutes, stirring once or twice, until fork tender.
  3. Whisk together vinaigrette ingredients in a small bowl.
  4. In a large bowl, combine arugula, pumpkin seeds, pecans, pomegranate seeds and roasted pumpkin. Pour the dressing over and toss well to coat. Optional: top with feta. 


Toast the pecans and pepitas: You can purchase pre-roasted nuts, or do it on your own in just a few minutes. To do so, add the nuts/seeds to a small pan over medium-low heat. Cook, stirring often, until they just start to brown. Be careful - they burn very easily. 

Storage: If you're not eating this salad right away, we suggest storing the dressing separately. If you are making for meal prep, wait to add the roasted pumpkin until before serving.

Pumpkin: To make this recipe, you'll need to find a pie pumpkin. They're readily available in most stores in the US during fall, but they can sometimes be difficult to find. If you can't find any fresh pumpkin, you can substitute with kabocha squash (it has a similar flavor and texture), or even butternut or acorn squash. 

Arugula: Feel free to substitute with another green like spinach, baby kale or mixed salad greens. 

Make it a full meal by adding in a cooked grain like brown rice, quinoa or farro and a protein of choice. If adding one or both, we suggest increasing the amount of vinaigrette. 

  • Prep Time: 10 minutes
  • Cook Time: 35 minutes
  • Category: Salads
  • Method: Oven
  • Cuisine: American


  • Serving Size:
  • Calories: 268
  • Sugar: 4.6 g
  • Sodium: 618.3 mg
  • Fat: 24.4 g
  • Carbohydrates: 11.6 g
  • Fiber: 2 g
  • Protein: 3.5 g