18 Most Delicious Pumpkin Salad Recipe Ideas

Pumpkin isn’t just for pies and lattes—it shines in salads too. Roasted or raw, its natural sweetness and soft texture pair beautifully with greens, grains, nuts, and cheeses.

These pumpkin salad recipes are hearty enough for fall dinners, colorful enough for holiday tables, and healthy enough for everyday meals.

From warm roasted bowls to fresh, crunchy mixes, these recipes prove pumpkin belongs in so much more than dessert.

1. Roasted Pumpkin and Arugula Salad

Tender roasted pumpkin cubes tossed with peppery arugula, shaved parmesan, and toasted pine nuts. A squeeze of lemon and olive oil makes this fresh and flavorful.

Nutrition per serving:

1. Calories: 260
2. Protein: 6g
3. Carbs: 24g
4. Fat: 16g
5. Fiber: 5g

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2. Pumpkin and Quinoa Salad

I love mixing roasted pumpkin with fluffy quinoa, chickpeas, and baby spinach. A lemon-tahini dressing makes it hearty, plant-based, and perfect for meal prep.

Nutrition per serving:

1. Calories: 340
2. Protein: 11g
3. Carbs: 38g
4. Fat: 14g
5. Fiber: 8g

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3. Pumpkin and Feta Salad

Roasted pumpkin cubes served with crumbled feta, red onion, and arugula. The salty cheese and sweet pumpkin balance perfectly.

Nutrition per serving:

1. Calories: 290
2. Protein: 7g
3. Carbs: 27g
4. Fat: 16g
5. Fiber: 5g

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4. Pumpkin and Kale Salad

Massaged kale tossed with roasted pumpkin, dried cranberries, and toasted walnuts. A maple-balsamic dressing ties it all together with fall flavor.

Nutrition per serving:

1. Calories: 310
2. Protein: 8g
3. Carbs: 29g
4. Fat: 17g
5. Fiber: 6g

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5. Pumpkin and Pomegranate Salad

Golden roasted pumpkin paired with juicy pomegranate arils, mixed greens, and goat cheese. It’s colorful, festive, and perfect for a holiday table.

Nutrition per serving:

1. Calories: 300
2. Protein: 6g
3. Carbs: 28g
4. Fat: 17g
5. Fiber: 5g

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6. Pumpkin and Chickpea Salad

Roasted pumpkin and crispy chickpeas tossed with baby spinach, cucumbers, and tahini dressing. It’s protein-packed, filling, and great as a main dish.

Nutrition per serving:

1. Calories: 330
2. Protein: 11g
3. Carbs: 36g
4. Fat: 14g
5. Fiber: 9g

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7. Pumpkin and Lentil Salad

Earthy lentils paired with roasted pumpkin, red onion, and parsley. A cumin-spiced vinaigrette gives it a warm, savory kick.

Nutrition per serving:

1. Calories: 340
2. Protein: 13g
3. Carbs: 38g
4. Fat: 14g
5. Fiber: 8g

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8. Pumpkin and Goat Cheese Salad

I roast pumpkin and toss it with arugula, creamy goat cheese, and candied pecans. A drizzle of honey adds sweetness that makes every bite irresistible.

Nutrition per serving:

1. Calories: 310
2. Protein: 7g
3. Carbs: 29g
4. Fat: 18g
5. Fiber: 5g

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9. Pumpkin and Wild Rice Salad

Nutty wild rice mixed with roasted pumpkin, dried cranberries, and spinach. A maple-Dijon vinaigrette makes it hearty and satisfying.

Nutrition per serving:

1. Calories: 360
2. Protein: 9g
3. Carbs: 42g
4. Fat: 15g
5. Fiber: 6g

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10. Pumpkin and Apple Salad

Roasted pumpkin with crisp apple slices, baby spinach, and walnuts. A cinnamon-honey vinaigrette ties together the sweet and earthy flavors.

Nutrition per serving:

1. Calories: 290
2. Protein: 6g
3. Carbs: 30g
4. Fat: 15g
5. Fiber: 5g

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11. Pumpkin and Barley Salad

Chewy barley combined with roasted pumpkin, arugula, and toasted almonds. A lemony dressing brightens it up for a refreshing but filling salad.

Nutrition per serving:

1. Calories: 370
2. Protein: 10g
3. Carbs: 44g
4. Fat: 16g
5. Fiber: 7g

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12. Pumpkin and Cranberry Salad

Sweet roasted pumpkin, tart dried cranberries, and baby greens with a balsamic glaze. It’s colorful, festive, and perfect for Thanksgiving.

Nutrition per serving:

1. Calories: 300
2. Protein: 6g
3. Carbs: 32g
4. Fat: 15g
5. Fiber: 5g

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13. Pumpkin and Avocado Salad

Creamy avocado slices mixed with roasted pumpkin, red onion, and arugula. A lime vinaigrette adds freshness and balances the richness.

Nutrition per serving:

1. Calories: 320
2. Protein: 6g
3. Carbs: 24g
4. Fat: 22g
5. Fiber: 7g

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14. Pumpkin and Spinach Salad

Fresh spinach tossed with roasted pumpkin, caramelized onions, and crumbled gorgonzola. It’s savory, sweet, and full of flavor.

Nutrition per serving:

1. Calories: 310
2. Protein: 8g
3. Carbs: 27g
4. Fat: 18g
5. Fiber: 5g

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15. Pumpkin Couscous Salad

Fluffy pearl couscous tossed with pumpkin, feta, parsley, and pistachios. A citrus vinaigrette adds brightness and a pop of flavor.

Nutrition per serving:

1. Calories: 350
2. Protein: 10g
3. Carbs: 40g
4. Fat: 15g
5. Fiber: 5g

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16. Pumpkin and Beet Salad

Roasted pumpkin and beets served over arugula with goat cheese and walnuts. It’s earthy, sweet, and full of vibrant color.

Nutrition per serving:

1. Calories: 320
2. Protein: 7g
3. Carbs: 30g
4. Fat: 18g
5. Fiber: 6g

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17. Pumpkin and Cabbage Slaw

Shredded cabbage mixed with roasted pumpkin cubes, carrots, and a light yogurt dressing. It’s crunchy, creamy, and unique.

Nutrition per serving:

1. Calories: 240
2. Protein: 5g
3. Carbs: 22g
4. Fat: 14g
5. Fiber: 4g

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18. Pumpkin and Pear Salad

Sweet pears and roasted pumpkin tossed with mixed greens, pecans, and blue cheese. A maple vinaigrette makes it extra special for fall gatherings.

Nutrition per serving:

1. Calories: 310
2. Protein: 7g
3. Carbs: 29g
4. Fat: 18g
5. Fiber: 5g

Get the Pumpkin and Pear Salad recipe.