Pumpkin Spinach and Feta Salad

Swap those plain and boring lettuce salads with this paprika and maple-roasted pumpkin salad with spinach, feta, walnuts, and spelt. It is a nutritionally balanced meal loaded with fibres, calcium, and vitamin A, and it makes a tasty lunch idea to enjoy warm or cold.

Pumpkin Spinach and Feta Salad Recipe


Nutrition per serving
Net Carbs46.9 g17.1%
of which Sugars10.2 g11.3%
Fibers10.3 g36.7%
Fats24.8 g38.1%
of which Saturates5.6 g27.9%
of which Omega 31.6 g143.9%
Proteins25.4 g55.1%
Calcium215 mg21.5%
Vitamin A910 mcg130%
Vitamin C26 mg35.1%
Iron6.8 mg46.2%
Potassium1145 mg32.7%
Sodium549 mg23.9%
Cholesterol20 mg6.7%
Kcal512 25.6%
Macro split
  • net carbs 44%
  • sugars 9%
  • fats 23%
  • saturates 5%
  • proteins 24%
  • fibers 10%
*RDA based on a 2000 kcal diet;
**Nutritional data sources: USDA, food labels.
512 per serving

Banish those boring lettuce lunch salads with this mouthwatering yet healthy pumpkin, spinach and feta salad recipe.

Thanks to the combination of vegetables, healthy fats, whole grains, and low-fat proteins, this easy-to-make salad is a nutritionally balanced yet satisfying meal which will keep you full for longer.

Paprika and maple-roasted pumpkin chunks are so flavourful the will become your new favourite salad toppings! Pumpkin is a low-calorie superfood vegetable, high in powerful antioxidants, vitamin A and C, and fibres.

This quick pumpkin, walnut, and feta salad provides over 100% of your RDA for vitamin A, two of your 5-a-day serving for fruit and vegs, and 6g of fibres.

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Measuring System
Pumpkin400 g
Maple Syrup1 tsp
Extra Virgin Olive Oil1 tbsp
Paprika1 tsp
Walnuts60 g
Salt to taste
Black Pepper1/2 tsp
Pearled Spelt240 g
Fresh Spinach240 g
Low Fat Feta160 g
Pumpkin Seeds40 g

Step 1

Chop the pumpkin into chunks and transfer them onto a non-stick baking tray.

Toss them with maple syrup, olive oil, paprika, chopped walnuts and season with salt and pepper.

Roast the pumpkin at 200°C (390°F) for 20 minutes or until it's cooked through and slightly browned.

Step 1.1 of Pumpkin Spinach and Feta Salad Recipe

Step 2

In the meantime, simmer the pearled spelt in water or vegetable stock for 20 minutes or cook according to packet instructions.

Then, drain it and toss it with fresh spinach leaves in a serving bowl.

Step 2.1 of Pumpkin Spinach and Feta Salad Recipe

Step 3

Top the spinach salad with the roasted pumpkin and walnuts.

Finally, garnish with crumbled feta cheese and pumpkin seeds.

Enjoy this healthy pumpkin, spinach, and feta salad warm or cold.

Step 3.1 of Pumpkin Spinach and Feta Salad Recipe


Sprinkle this amazing salad with nutritional yeast flakes for a boost of vitamins and minerals.