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Roasted Pumpkin Salad with Quinoa and Spiced Yogurt
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This roasted pumpkin and quinoa salad is a vibrant fall side dish that’s hearty, flavorful, and anything but ordinary. Sweet roasted pumpkin is tossed with olive oil and maple syrup, then layered with fluffy quinoa, fresh herbs, and spiced Greek yogurt for a creamy, tangy base. Crunchy almonds add the perfect texture, while a touch of chili powder and cayenne brings gentle heat balanced by the cooling yogurt. It’s a cozy, colorful recipe that works as both a side dish or a light vegetarian main – and you can easily swap in butternut squash for a delicious variation. If you can’t get enough of cozy yet healthy-ish fall flavors try this roasted Brussels sprout grain salad recipe with maple tahini dressing or this butternut squash, quinoa and kale salad with warm goat cheese.
Why You’ll Love This Recipe
- Seasonal and vibrant. Pumpkin and warming spices make this salad perfect for fall gatherings.
- Balanced flavors. Sweet roasted pumpkin, spiced yogurt, and crunchy almonds create a satisfying mix of taste and texture.
Key Ingredients in This Recipe
- Pumpkin – “Sugar”, “sugar pie” or “pie pumpkins” are the best types of pumpkins to use for baking. Larger varieties used for carving jack-o-lanterns often have a much tougher texture and lack the sweetness of the smaller pumpkins.
- Maple syrup – Maple syrup adds a natural sweetness and caramelizes on the pumpkin as it roasts which contrasts nicely with the spice in the yogurt sauce.
- Quinoa – Quinoa is a very nutritious whole grain. It’s very high in fiber and protein. The basic ratio for cooking quinoa is 1:2 – one part quinoa to two parts water or stock so it can easily be scaled.
- Yogurt – How does Greek yogurt differ from regular yogurt? It’s strained to remove any excess whey – resulting in a richer, creamier consistency yogurt. I recommend using full-fat Greek yogurt for the best flavor and consistency.
- Almonds – Roasted unsalted almonds are chopped and served over the salad for a crunchy contrast. I recommend using unsalted almonds so the salt level and seasoning in the overall salad can be better controlled.
A full ingredient list with exact amounts can be found in the recipe card below.
How to Prep this Salad in Advance
Roast the pumpkin and cook the quinoa up to 2 days in advance. Store them separately, then assemble with the yogurt and almonds just before serving.
Swaps and substitutions
- Try swapping the roasted pumpkin for another squash like butternut squash.
- Rather than using maple syrup to roast the pumpkins, a bit of honey can be swapped in instead.
- Other nuts like walnuts can be swapped for the chopped almonds.
How to Make Roasted Pumpkin Salad (Step-by-step)
In a small bowl whisk together the Greek yogurt, orange zest, orange juice, chili powder and cayenne until completely combined. Cover and refrigerate until ready to use. The yogurt sauce can be made up to 3 days ahead of time.
Heat oven to 400ºF (200ºC). Arrange pumpkin on a large rimmed baking sheet. Drizzle with the olive oil and maple syrup and gently toss to combine. Season with kosher salt and freshly ground black pepper. Roast until the pumpkin is fork tender, about 25 minutes.
Add the quinoa and 1 cup (237g) of water to a medium saucepan and bring to a boil over medium heat. Cover and cook over medium-low heat until the broth is absorbed and the quinoa is tender, about 25 minutes. Fluff the quinoa with a fork. Cover and set aside.
When ready to serve add the roasted pumpkin, quinoa, parsley and chives to a large mixing bowl and toss to combine.
Spoon yogurt onto a plate and use the back of a spoon to spread it over the plate. Top with the pumpkin salad and garnish with the chopped almonds.
FAQ – Frequently Asked Questions
Yes! You can roast the pumpkin and cook the quinoa up to 2 days in advance. Store them separately, then assemble with the yogurt and almonds just before serving.
Sugar pumpkins (also called pie pumpkins) are the best choice since they’re sweet and tender. Avoid large carving pumpkins, which tend to be watery and stringy.
This salad is delicious both ways! It can be served slightly warm for a cozy side dish or chilled for a refreshing lunch.
You can swap with plain whole milk yogurt or a dairy-free alternative like coconut or almond yogurt.
Try swapping in farro, bulgur, or couscous if you want to switch things up.
Other Recipes to Try
If you enjoy this pumpkin salad recipe, give these a try:
Roasted Pumpkin Salad with Quinoa and Spiced Yogurt
Rate this Recipe
Ingredients:
For the yogurt dressing:
- ½ cup full-fat Greek yogurt
- 1 teaspoon freshly grated orange zest
- 2 tablespoons freshly squeezed orange juice
- ½ teaspoon chili powder
- ⅛ teaspoon cayenne
- Kosher salt, as needed
For the pumpkin salad:
- 2 (3-pound) sugar pumpkins, seeds removed, peeled and chopped into 2” pieces
- 3 tablespoons extra-virgin olive oil
- 3 tablespoons maple syrup
- Kosher salt, as needed
- Freshly ground black pepper, as needed
- ½ cup quinoa
- 2 tablespoons chopped parsley
- 2 tablespoons chopped chives
- ¼ cup roasted, unsalted almonds, chopped
Instructions:
For the yogurt dressing:
- In a small bowl whisk together the Greek yogurt, orange zest, orange juice, chili powder and cayenne until completely combined. Cover and refrigerate until ready to use. The yogurt sauce can be made up to 3 days ahead of time.
For the salad:
- Heat oven to 400ºF (200ºC).
- Arrange pumpkin on a large rimmed baking sheet. Drizzle with the olive oil and maple syrup and gently toss to combine. Season with kosher salt and freshly ground black pepper. Roast until the pumpkin is fork tender, about 25 minutes.
- Add the quinoa and 1 cup (237g) of water to a medium saucepan and bring to a boil over medium heat. Cover and cook over medium-low heat until the broth is absorbed and the quinoa is tender, about 25 minutes. Fluff the quinoa with a fork. Cover and set aside.
- When ready to serve add the roasted pumpkin, quinoa, parsley and chives to a large mixing bowl and toss to combine.
- Spoon yogurt onto a plate and use the back of a spoon to spread it over the plate. Top with the pumpkin salad and garnish with the chopped almonds.
Notes:
Nutrition:
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This looks delicious. Is this best served warm? I wonder if I could mix pumpkin, herbs and almonds in a large bowl and set dressing on the side for a potluck? Or should I put herbs into the dressing? Thank you!
I like it best warm or at room temperature! Yes, I’d mix the pumpkin, quinoa, herbs and almonds in a large bowl then dress just before serving! Or you can also dress it then just add the herbs and almonds just before serving! The pumpkin and quinoa are ok if they sit in the dressing.
There’s some errors in this recipe, Lack of clarity. You lost me at cooking quinoa with only water on a sheet pan in the oven. Since no one else mentioned making it, I’m guessing I’m not alone
I’m sorry you found it confusing! The quinoa is cooked in water in a saucepan and covered until it’s fluffed with a fork. Its cooked on its own and added to the rest of the ingredients later in the salad. Hope this helps.