Fitt Roasted Pumpkin Salad: Perfect as a Holiday Appetizer

The holidays are full of cozy meals and cheer, and vegetables often get pushed to the side in favor of heavier dishes and desserts. That’s where veggie-forward appetizers come in.

Instead of saving veggies for a sad side dish no one touches, turning them into a flavorful, satisfying appetizer is one of the easiest ways to boost nutrition during the holidays without feeling restrictive or “diet-y.”

This Roasted Pumpkin Salad is one of our favorite examples of that balance. It’s warm, seasonal, colorful, and hearty enough to feel comforting while still packing in fiber, micronutrients, and plant-based protein. It fits right in on a holiday table and works just as well as a starter, a side, or a light main.

Why We Love Veggie Apps During the Holidays

At FittCoaching, we’re big fans of adding before restricting, especially during busy seasons. Veggie-based appetizers help you:

• Get fiber and volume in before heavier dishes

• Support digestion and steady energy

• Feel satisfied without feeling stuffed

• Enjoy food without guilt or “starting over” later
  

A dish like this salad sets the tone for the meal. You’re still enjoying holiday flavors, just in a way that supports how you want to feel.

Roasted Pumpkin Salad

This salad combines roasted pumpkin (or butternut squash), quinoa, kale, and arugula with a bright lemon-maple dressing. It’s naturally gluten-free, vegetarian, and easily vegan.

Prep Time: 10 minutes Cook Time: 40 minutes Total Time: 50 minutes Servings: 8 Calories: ~220 per serving

Ingredients

Salad

• 23 oz pumpkin or butternut squash, peeled and cut into ¾-inch cubes

• 1 red onion, sliced

• 1 tbsp olive oil

• 2 tsp sweet paprika

• 1 tsp garlic powder

• 1 tsp onion powder

• ½ tsp salt

• ½ cup dry quinoa

• ½ bunch kale, de-stemmed and roughly chopped

• 1 cup arugula

• 3 sprigs parsley, roughly chopped

• ⅓ cup dried cranberries

• ¼ cup slivered almonds or walnuts, toasted

• Feta crumbles (optional)
  

Dressing

• 2 tbsp lemon juice

• 1 tsp dijon mustard

• ⅓ cup olive oil

• 1 tsp maple syrup

• ¼ tsp salt
  

Instructions

1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.

2. In a large bowl, toss pumpkin, red onion, olive oil, paprika, garlic powder, onion powder, and salt until evenly coated.

3. Spread onto the baking sheet in an even layer and roast for 30–40 minutes, until soft and lightly golden.

4. While the pumpkin roasts, cook quinoa according to package directions. Set aside to cool slightly.

5. Whisk all dressing ingredients together in a small bowl.

6. Add about one-third of the dressing to a large bowl with the chopped kale. Massage with clean hands for 1–2 minutes until softened.

7. Add arugula, roasted pumpkin, quinoa, dried cranberries, and half the parsley. Gently toss to combine.

8. Transfer to a serving dish, drizzle with remaining dressing, and top with toasted nuts and remaining parsley.

9. Add feta if using. Serve and enjoy.
   

Make-It-Easier Holiday Tips

• Roast the pumpkin and cook the quinoa ahead of time so all you have to do is assemble before serving.

• Pre-cubed fresh or frozen squash works great if you’re short on time.

• Massaging the kale makes a huge difference in texture and flavor, don’t skip it.

• This salad tastes great warm or at room temperature, making it perfect for holiday gatherings.
  

Nutrition Highlights (Per Serving)

• Calories: 220

• Carbohydrates: 24g

• Protein: 4g

• Fat: 13g

• Fiber: 4g
  

The Takeaway

Holiday food doesn’t have to be all-or-nothing. Dishes like this Roasted Pumpkin Salad are a great reminder that nutritious food can still feel festive, satisfying, and worthy of the holiday table!

If you’re looking for simple ways to support your health during the holidays, start with what you add in. Veggie-forward appetizers are an easy win, and this one just might become a new seasonal favorite.