Aussie Keto Queen

Keto Pumpkin and Feta Salad

Keto Pumpkin and Feta Salad

This Keto Pumpkin and Feta Salad is a really heavenly Keto salad, bound to impress whoever you put it in front of.

The sweetness from the pumpkin really compliments the savoury flavours coming from the olives, feta and oregano dressing, so is a match made in heaven! A perfect make ahead Keto lunch or great side to a dinner.

Before you scroll to the recipe, below I’ve tried to answer any questions you may have, including storage tips, sourcing ingredients and substitutions  

If you make this recipe please leave a review ⭐️⭐️⭐️⭐️⭐️

Keto Pumpkin and Feta Salad by Aussie Keto Queen Roast pumpkin ahead for a side salad that comes together in minutes. Healthy keto salad This Keto Pumpkin and Feta Salad is a really heavenly Keto salad, bound to impress whoever you put it in front of. The sweetness from the pumpkin really compliments the savoury Greek flavours in the chicken and halloumi marinade, so is a match made in heaven!

Keto Pumpkin and Feta Salad Summary

  • Ingredient tips
  • Recipe tips
  • Substitutions and sweetener tips
  • Storage tips
  • How many carbs in Keto Pumpkin and Feta Salad?

Roasting up a pumpkin at the start of the week can deliver delicious meals all week. In the past few days, I have made Keto Thai Pumpkin Soup and a new recipe, Keto Roast Pumpkin and Feta Tart.  

With the last of the roast pumpkin I made a few days ago, I put together this simple yet hearty keto salad to pair alongside my latest recipe, Greek Keto Chicken Kebabs.

You might be wondering, is pumpkin Keto?

Well, you can eat Pumpkin on Keto, as long as your portion size isn’t huge.

Using pumpkin in a salad like this and pairing with a main dish of protein and fats, it helps balance it out.

Pumpkin is also high in fiber which helps reduce the net carbs down and makes it more manageable on a Keto diet.

I eat pumpkin about once a fortnight in my keto diet – either in a salad like this or a bit on the side of a sunday roast dinner to keep pumpkin in my Keto diet.

One cup of cooked pumpkin has about 9 grams net carbs, but really you’d be having around 1/4 – 1/3 of cooked pumpkin per serve so you see it’s very manageable to include pumpkin in a keto diet.

Ingredients for Keto Pumpkin and Feta Salad

You will need:

  • Spinach leaves
  • Pumpkin
  • Tomatoes
  • Avocado
  • Cucumber
  • Feta
  • Pumpkin seeds
  • Kalamata olives
  • Salt
  • Pepper
  • Olive oil
Keto Pumpkin and Feta Salad by Aussie Keto Queen Roast pumpkin ahead for a side salad that comes together in minutes. Healthy keto salad This Keto Pumpkin and Feta Salad is a really heavenly Keto salad, bound to impress whoever you put it in front of. The sweetness from the pumpkin really compliments the savoury Greek flavours in the chicken and halloumi marinade, so is a match made in heaven!

Substitutions and Ingredient tips

You can really mix up this salad to your preference. Some suggestions depending on what you like:

  • change out the herbs in the dressing to your favourites
  • Leave out the olives if you aren’t a fan
  • You can use baby spinach or any other salad leaf you have on hand
Keto Pumpkin and Feta Salad by Aussie Keto Queen Roast pumpkin ahead for a side salad that comes together in minutes. Healthy keto salad This Keto Pumpkin and Feta Salad  is a really heavenly Keto salad, bound to impress whoever you put it in front of. The sweetness from the pumpkin really compliments the savoury Greek flavours in the chicken and halloumi marinade, so is a match made in heaven!

Tips for making Keto Pumpkin and Feta Salad

If you’re looking for a simple Keto salad, this one is easy and would only take 10 minutes to prepare once you’ve got your pumpkin roasted.

  1. Roast the pumpkin
  2. Combine all ingredients except the dressing and toss to lightly combine. 
  3. Whisk the dressing toss with the salad when ready to serve. 
Keto Pumpkin and Feta Salad by Aussie Keto Queen Roast pumpkin ahead for a side salad that comes together in minutes. Healthy keto salad This Keto Pumpkin and Feta Salad is a really heavenly Keto salad, bound to impress whoever you put it in front of. The sweetness from the pumpkin really compliments the savoury Greek flavours in the chicken and halloumi marinade, so is a match made in heaven!

Storage tips

  • Fridge : It can be stored in the fridge until needed and then whisk olive oil when ready to serve. Store any leftovers in the fridge for 1-2 days.

How many carbs in Keto Pumpkin and Feta Salad?

As you will see in the nutrition panel below, this Keto Pumpkin and Feta Salad has 8 grams of carbs and 3 grams of fiber per serve, so only 5 gram of net carbs.

SAVE KETO KETO PUMPKIN AND FETA SALAD TO PINTEREST FOR LATER

Keto Pumpkin and Feta Salad by Aussie Keto Queen Roast pumpkin ahead for a side salad that comes together in minutes. Healthy keto salad This Keto Pumpkin and Feta Salad  is a really heavenly Keto salad, bound to impress whoever you put it in front of. The sweetness from the pumpkin really compliments the savoury Greek flavours in the chicken and halloumi marinade, so is a match made in heaven!

Other Similar Recipes You Might Like

Keto Thai Pumpkin Soup

Keto Thai Pumpkin Soup by Aussie Keto Queen Because of the pumpkin and coconut milk, this soup is higher in carbs than most of my keto dishes, but if your macros allow it and you are after some comfort food, this hits the spot!

Keto Roast Pumpkin and Feta Tart

Keto roast pumpkin and feta tart by Aussie Keto Queen. This tasty roast pumpkin and feta tart is full of flavour and is the perfect meal alongside a simple salad.

Oven Baked Keto Lamb Koftas, Pumpkin & Cous Cous

Oven Baked Keto Lamb Koftas, Pumpkin & Cous Cous by Aussie Keto Queen. Keto Kofta Pumpkin Cous cous, keto oven baked, Keto Lamb koftas These Keto Lamb Koftas fit the bill, and use cubes of pumpkin and a cauliflower cous cous base to carry the delicious middle eastern flavours all the way through.
Keto Lemon Curd Cake recipe
Keto Salad - Roast Pumpkin & Feta by Aussie Keto Queen Roast pumpkin ahead for a side salad that comes together in minutes. Healthy keto salad

Keto Pumpkin Feta Salad

Roast your pumpkin ahead for a side salad that comes together in minutes. 

Course Dinner, Lunch, Main Course, Salad
Cuisine Australian, Greek
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 6 side salads
Calories 198 kcal

Ingredients

  • 200 grams baby spinach leaves
  • 150 grams pumpkin cubed
  • 2 tbsp oil
  • 1 tsp smoked paprika
  • 10 cherry tomatoes halved
  • 1 avocado cubed
  • 1/2 cucumber diced
  • 100 grams feta crumbled
  • 3 tablespoons pumpkin seeds
  • 10-12 kalamata olives

Dressing

Instructions

  1. Preheat the oven to 200C and line a baking tray.

    Toss the cubed pumpkin with a little olive oil and paprika.

    Roast for 30 minutes then set aside until ready to serve.

  2. Prepare the remaining salad ingredients except for the dressing and toss together in a large bowl with the roasted pumpkin.

  3. Whisk the dressing ingredients and taste for salt and pepper and more lemon. Drizzle over the combined salad.

Nutrition Facts
Keto Pumpkin Feta Salad
Amount per Serving
Calories
198
% Daily Value*
Fat
 
16
g
25
%
Cholesterol
 
14
mg
5
%
Sodium
 
516
mg
22
%
Carbohydrates
 
8
g
3
%
Fiber
 
3
g
13
%
Sugar
 
2
g
2
%
Protein
 
6
g
12
%
* Percent Daily Values are based on a 2000 calorie diet.

If you enjoyed this recipe, don’t forget to rate and review it or share on social media! ⭐️⭐️⭐️⭐️⭐️

Not sure how to start Keto? 

Here’s some resources to help you! 

Greek Keto Chicken Kebabs with Halloumi, Capsicum and Tzatziki
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Keto Strawberry Chia Seed Puddings
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Hamish

5 stars
One of my favourites. I add a squeeze of lemon to the salad too for some sourness and it’s delicious. Thanks!

Suzannah Grayson

5 stars
One of my favourite salads. I hate boring salads but this one is always a winner, I take it to barbecues and regularly have it for lunch. Great with some added protein like left over roast chicken!

[…] Keto Pumpkin and Feta Cheese Salad is made with pumpkin, cheese, spinach, olives, avocado, cucumber, pumpkin seeds, and tomato. With a […]

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