Roasted Pumpkin & Apple Salad

Roasted pumpkin and crisp apple have long shared the American harvest table, especially once autumn markets fill. Cubes roasted with cinnamon and nutmeg meet greens, goat cheese, and toasted seeds in a maple-Dijon dressing that keeps lunch bright and meal-prep friendly.

Serves 4 · 15 min prep · 28 min cook

Estimate for one serving

• 312 cal
• 9g protein
• 34g carbs
• 17g fat
• 3g fiber

Every recipe here is free to read.

Ingredients

• 1 small (about 2 lb) sugar pumpkin or pie pumpkin
• 2 medium crisp apples (Honeycrisp or Fuji)
• 6 cups mixed salad greens
• 1/4 medium red onion
• 1/3 cup toasted pumpkin seeds
• 3 oz crumbled goat cheese
• 3 tbsp olive oil
• 2 tbsp apple cider vinegar
• 1 tbsp maple syrup
• 1 tsp Dijon mustard
• 1/4 tsp ground cinnamon
• pinch ground nutmeg
• 3/4 tsp kosher salt
• 1/2 tsp black pepper

Instructions

1. 1Preheat the oven to 425°F and line a large rimmed baking sheet with parchment. Halve the pumpkin, scoop out seeds and stringy pulp, then peel and cut the flesh into 3/4-inch cubes.
2. 2Toss the pumpkin cubes on the sheet with a drizzle of olive oil, cinnamon and nutmeg, salt, and pepper until evenly coated. Spread in a single layer so pieces caramelize rather than steam.
3. 3Roast for 22–28 minutes, flipping once halfway, until the edges are deeply golden and the centers are tender when pierced with a fork. Let cool 5 minutes so they hold shape in the salad.
4. 4While the pumpkin roasts, core the apples and cut into thin wedges, leaving the skin on for color and crunch. Slice the red onion into very thin half-moons.
5. 5Whisk the remaining olive oil with apple cider vinegar, maple syrup, Dijon, a tiny pinch of cinnamon, salt, and pepper until the dressing looks emulsified and glossy.
6. 6Place the mixed greens in a wide serving bowl. Add the warm roasted pumpkin, apple wedges, and red onion.
7. 7Drizzle most of the dressing over the salad and toss gently so the warm pumpkin slightly wilts the greens without making them soggy.
8. 8Scatter toasted pumpkin seeds and crumbled goat cheese over the top. Finish with a final light drizzle of dressing and an extra grind of black pepper.
9. 9Serve immediately while the pumpkin is still warm, or pack components separately for a work-friendly lunch and dress just before eating.