High Protein Roasted Pumpkin Salad with Feta and Arugula

Elevate your salad game with this High Protein Roasted Pumpkin Salad with Feta and Arugula, a vibrant dish that’s as nourishing as it is flavorful. Featuring caramelized roasted pumpkin, protein-packed quinoa, and peppery arugula, this salad is a nutrient-dense powerhouse perfect for lunch or as a hearty side. A drizzle of zesty lemon-honey dressing ties everything together, complementing the creamy feta cheese, crunchy pumpkin seeds, and thinly sliced red onion. Packed with autumn-inspired ingredients and bursting with texture, this recipe is not only quick to prepare in under an hour but also a crowd-pleaser that transitions effortlessly from warm to room temperature. Perfect for healthy meal prep or seasonal gatherings, this salad is a satisfying blend of sweet, savory, and earthy flavors.

Nutriscore Rating: 68/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 small (about 2 pounds) pumpkin
• 3 tablespoons olive oil
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 cup quinoa
• 2 cups water
• 4 cups arugula
• 0.5 cup, crumbled feta cheese
• 0.25 cup pumpkin seeds
• 3 tablespoons lemon juice
• 1 teaspoon honey
• 0.5 medium, thinly sliced red onion
• 2 tablespoons, chopped fresh parsley

Directions

Step 1

Preheat your oven to 400°F (200°C).

Step 2

Peel the pumpkin, remove the seeds, and cut it into 1-inch cubes.

Step 3

Place the pumpkin cubes on a baking sheet. Drizzle with 2 tablespoons of olive oil, and season with 1/2 teaspoon of salt and 1/4 teaspoon of black pepper. Toss to coat evenly.

Step 4

Roast the pumpkin in the preheated oven for about 25-30 minutes, or until tender and slightly caramelized, stirring halfway through.

Step 5

Meanwhile, rinse the quinoa under cold water. In a medium saucepan, bring 2 cups of water to a boil. Add the quinoa and a pinch of salt. Reduce the heat to low, cover, and simmer for 15 minutes or until the water is absorbed and the quinoa is fluffy.

Step 6

In a small bowl, combine the remaining 1 tablespoon of olive oil, lemon juice, honey, and a pinch of salt and pepper. Whisk to combine.

Step 7

In a large salad bowl, combine the cooked quinoa, roasted pumpkin, arugula, crumbled feta, pumpkin seeds, and red onion.

Step 8

Pour the dressing over the salad ingredients, tossing gently to combine and distribute the dressing evenly.

Step 9

Garnish with fresh parsley before serving.

Step 10

Serve the salad warm or at room temperature.

Nutrition Facts

Serving size	(1483.3g)

Amount per serving	% Daily Value*
Calories	1553.7

Total Fat 88.9g	0%
Saturated Fat 19.9g	0%
Polyunsaturated Fat 11.6g
Cholesterol 66.8mg	0%
Sodium 4457.0mg	0%
Total Carbohydrate 146.9g	0%
Dietary Fiber 7.6g	0%
Total Sugars 24.6g
Protein 52.9g	0%

Vitamin D 12IU	0%
Calcium 693.2mg	0%
Iron 14.1mg	0%
Potassium 2518.3mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 50.0%

Protein: 13.2%

Carbs: 36.7%