Pumpkin, Kale & Pecan Salad
Brace yourself for the ultimate fall flavor bomb!
This Roasted Pumpkin & Pecan Salad is everything you didn’t know you needed for your cozy October vibe. We’re talking roasted pumpkin that’s melt-in-your-mouth good, pecans and pumpkin seeds glazed in honey (crunchy heaven), and kale that actually tastes amazing—because we massaged it with olive oil like a spa day. Oh, and there’s goat cheese and cranberries to seal the deal. It’s sweet, savory, and all kinds of tangy with a balsamic kick.
For my bariatric friends: This salad is a game-changer. It’s low on carbs, big on fiber, and loaded with good fats and protein from the seeds, pecans, and goat cheese. Plus, the roasted pumpkin and kale keep it gentle on your stomach while giving you the fuel you need. Toss in the fact that it’s gluten-free, and you’ve got yourself the perfect post-surgery meal that’s both filling and full of flavor.
Ingredient's You'll Need
Kale – Massaged with olive oil and salt to get it nice and tender.
Goat cheese – Adds creamy, tangy flavor. Feel free to swap for feta or your favorite soft cheese.
Dried cranberries – A sweet, tart pop to balance the flavors.
Pumpkin – Cubed and roasted until golden. Butternut squash works too if you can’t find pumpkin.
Pecans & Pumpkin seeds – Toasted with honey for a sweet crunch. Substitute walnuts if needed.
Honey – Used to glaze the pecans and add sweetness to the dressing.
Olive oil – To massage the kale and roast the pumpkin. Go for extra virgin for the dressing.
Dijon mustard – For a little tang in the balsamic dressing.
Balsamic vinegar – Adds richness and depth to the dressing.
Salt & pepper – Season to taste for the roasted veggies and dressing. Adjust as needed.
Swap It Like It’s Hot: Easy Substitutions for This Recipe
Can I use a different type of squash?
Absolutely! If you can’t find pumpkin, roasted butternut squash or even acorn squash would be fantastic substitutes. They bring the same rich, earthy flavor to the salad.
Can I use a different cheese?
Totally! If goat cheese isn’t your thing, feel free to swap it with feta for a saltier bite or even blue cheese for a bolder flavor. Just pick something creamy and crumbly.
Can I swap the nuts?
Yes! Walnuts or almonds can replace pecans if that’s what you have on hand. Just be sure to toast them for that perfect crunch.
Can I skip the honey?
Sure thing! If you’re cutting back on sugar, you can swap honey a different sweet note or leave it out altogether for a less sweet, more savory taste. Replacing it with maple syrup is also a delicious modification.
What if I don’t have kale?
No worries! You can replace kale with hearty greens like spinach, arugula or even Swiss chard for a similar texture and flavor boost. Just a note on Swiss chard… the stems can be tough, so either strip the stems, or if you like a bit of crunch, chop the stems into small pieces and sauté them separately. Also, do the same as you would with kale, and rub the leaves with a little olive oil and salt to soften them up.
Sweet Potato Waffles
6
servings20
minutes30
minutes278
kcalIngredients
¾ cup (200g) sweet potato, mashed (approx. 1 medium potato)
½ cup (80g) rolled oats
½ cup (60g) all-purpose flour
½ cup (60ml) almond milk, unsweetened
2 eggs
1 tsp. baking powder
¾ tsp. ground cinnamon
¼ tsp. salt
zest of one orange
¼ cup (30g) pecans, chopped
4 tbsp. maple syrup, to serve
Directions
- Preheat the waffle maker.
- Place the mashed sweet potato, rolled oats, flour, milk, eggs, baking powder, cinnamon, salt and orange zest into a blender, and blend to form a waffle batter.
- Pour a portion of the batter into the waffle maker and cook until the waffles are golden and cooked through, about 6-8 minutes.
- Repeat this process with the remaining batter, and serve with the pecans and a drizzle of maple syrup.
- Store leftover waffles in an airtight container in the refrigerator for 3-4 days. Reheat the waffles in the oven or toaster.
Recipe Video
Notes
- Gluten Free | Meal Prep/Freezer Friendly | Vegetarian | Contains Nuts