Looking for a salad that feels like a cozy sweater and tastes like fall? Meet your new favorite: Roasted Pumpkin Spinach Salad. It’s warm, hearty, and packed with flavor — the kind of salad that turns even the biggest skeptics into salad lovers. With golden roasted pumpkin, crisp spinach, crunchy toppings, and a zesty dressing, it checks every box for balance, nutrition, and satisfaction.
Whether you’re serving it as a holiday side or a weekday lunch, this salad proves that “healthy” and “crave-worthy” can absolutely coexist.
Why You’ll Love This Salad
This isn’t your typical side salad that gets pushed aside on the plate. Here’s why it stands out:
- Warm and comforting yet still light
- Naturally vegetarian and gluten-free
- Seasonal ingredients that shine in fall and winter
- Incredibly versatile — easy to make it your own
- Great for meal prep or entertaining
Plus, it’s downright beautiful. We’re talking autumn color goals.
Ingredients You’ll Need
This salad brings together simple, whole ingredients that blend earthy, sweet, and savory flavors in every bite.
🎃 For the Roasted Pumpkin:
| Ingredient | Quantity |
|---|---|
| Pumpkin or butternut squash | 3 cups, cubed |
| Olive oil | 2 tablespoons |
| Salt | ½ teaspoon |
| Black pepper | ¼ teaspoon |
| Ground cinnamon or paprika (optional) | ¼ teaspoon |
🥗 For the Salad:
| Ingredient | Quantity |
|---|---|
| Fresh baby spinach | 4–5 cups |
| Red onion | ½, thinly sliced |
| Crumbled feta or goat cheese | ½ cup |
| Dried cranberries | ¼ cup |
| Toasted pumpkin seeds (pepitas) | ¼ cup |
| Cooked quinoa or wild rice (optional) | 1 cup |
🥣 For the Dressing:
| Ingredient | Quantity |
|---|---|
| Olive oil | 3 tablespoons |
| Apple cider vinegar | 1½ tablespoons |
| Dijon mustard | 1 teaspoon |
| Maple syrup or honey | 1 teaspoon |
| Salt & pepper | To taste |
How to Make Roasted Pumpkin Spinach Salad
Let’s make some magic in just a few simple steps.
🔥 Step 1: Roast the Pumpkin
Preheat your oven to 400°F (200°C). Spread pumpkin cubes on a baking sheet lined with parchment paper. Drizzle with olive oil, then sprinkle with salt, pepper, and cinnamon or paprika if using.
Toss to coat, then roast for 25–30 minutes, flipping halfway. The pumpkin should be tender and golden around the edges.
🥗 Step 2: Prep the Salad Base
While the pumpkin is roasting, place spinach, red onion, dried cranberries, and seeds into a large salad bowl. If you’re using quinoa or rice, let it cool slightly and add it now.
🥄 Step 3: Make the Dressing
In a small jar or bowl, whisk together olive oil, vinegar, Dijon, and maple syrup. Season with salt and pepper. Taste and adjust — add a splash more vinegar for tang or a touch more syrup for sweetness.
🍽️ Step 4: Assemble the Salad
Once the pumpkin is out of the oven and slightly cooled, toss it gently into the salad bowl. Drizzle with dressing and toss everything until lightly coated.
Top with crumbled feta or goat cheese just before serving.
Make It Your Own: Customization Ideas
There’s no one way to make this salad. Try some of these swaps or additions:
| Ingredient Swap | Alternative |
|---|---|
| Pumpkin | Sweet potato, acorn squash |
| Spinach | Arugula, baby kale, mixed greens |
| Cranberries | Chopped dates or pomegranate seeds |
| Feta | Blue cheese, shaved parmesan, or vegan cheese |
| Pumpkin seeds | Walnuts, almonds, or pecans |
Add grilled chicken or chickpeas for extra protein and turn this into a hearty main dish.
Pro Tips for the Best Flavor
- Cut pumpkin evenly for consistent roasting.
- Toss dressing just before serving to keep the spinach fresh.
- Use warm pumpkin for a contrast that slightly wilts the spinach (in the best way).
- Toast the seeds or nuts for a deeper, nuttier flavor.
- Double the dressing if you like your salads extra saucy — it keeps well in the fridge!
Serving Suggestions
This salad is perfect as a:
- Holiday side dish for Thanksgiving or Christmas
- Light lunch with soup or crusty bread
- Base for protein add-ons like roasted tofu or grilled salmon
- Meal prep bowl for busy weekdays
It transitions beautifully from casual to elegant depending on how you plate it.
Make-Ahead and Storage Tips
You can prep most of the components ahead of time and assemble when ready.
Prep Ahead:
| Component | Prep Tips |
|---|---|
| Roasted pumpkin | Roast and refrigerate up to 3 days |
| Dressing | Mix and store up to 1 week |
| Quinoa or rice | Cook ahead and chill |
| Spinach | Wash and dry (store with a paper towel to prevent sogginess) |
Leftovers:
- Store fully dressed salad for 1–2 days in the fridge.
- For best results, store components separately and combine just before eating.
Nutrition Snapshot (Per Serving – Approximate)
| Nutrient | Amount |
|---|---|
| Calories | 280–320 kcal |
| Protein | 7g |
| Fat | 18g |
| Carbs | 25g |
| Fiber | 5g |
| Vitamin A | 180% DV |
| Vitamin K | 150% DV |
Based on serving with feta and without quinoa.
A Salad with a Story
The first time I made this salad, it was a total fridge-cleaning experiment. I had a leftover wedge of roasted pumpkin, half a red onion, and a huge bag of spinach. A quick vinaigrette later — and BOOM — it became one of those “wait, this is amazing” recipes.
Since then, it’s made appearances at family dinners, lunchboxes, potlucks, and even a few holiday tables. It’s the kind of dish that feels a little special but still super easy.
Is Pumpkin Good in Salads?
Absolutely. Roasted pumpkin adds:
- Creamy texture without cream
- Natural sweetness that balances tangy dressings
- Beautiful color for visual appeal
- A boost of nutrients like beta-carotene, potassium, and fiber
If you’ve never tried it in a salad, this is your sign.
Final Thoughts: Simple, Nourishing, and Beautiful
The roasted pumpkin spinach salad brings together everything we love about fall — warmth, color, comfort, and just the right amount of crunch. It’s proof that a salad doesn’t have to be cold or boring to be healthy.
So next time you’re craving something satisfying and wholesome, roast up some pumpkin, toss it with fresh greens, and let this cozy salad do its thing.
Want more seasonal salads? Check out this fall salad guide for more inspiration using autumn produce.