There’s something beautifully simple about a salad that lets real ingredients speak for themselves. This Beets & Pumpkin Salad starts with tender roasted pumpkin and earthy beets, caramelized to perfection in the oven. Once cooled slightly, they’re tossed with peppery arugula, crunchy pistachios, and creamy feta for a colorful dish that’s as satisfying as it is wholesome.
It’s a cozy-meets-fresh kind of salad, perfect for fall lunches, holiday tables, or anytime you’re craving something vibrant and nourishing.
Why You’ll Love This Salad
Seasonal & fresh – Highlights the best of autumn produce.
Balanced flavors – Sweet roasted vegetables, salty feta, and nutty pistachios.
Nourishing – Packed with fiber, healthy fats, and antioxidants.
Easy to make – Simple ingredients, minimal prep, and flexible for weeknights or hosting.
If you like pumpkin and looking for a naturally sweet treat, you’ll love my Pumpkin Pie Bars.
Health Benefits of the Ingredients
Beets
Beets are nutritional powerhouses. They’re rich in antioxidants, especially betalains, which help fight inflammation and support detoxification. Their naturally occurring nitrates can help lower blood pressure and improve blood flow, making them heart healthy. Beets are also a great source of fiber, folate, and potassium, supporting digestion and energy levels.
If you like beets, you’ll also love my Arugula Salad with Beets and Citrus.
Pumpkin
Pumpkin is low in calories but packed with nutrients, especially beta-carotene, an antioxidant our bodies convert into vitamin A, which supports skin, immune health, and vision. It also provides vitamin C, vitamin E, and potassium, all of which help reduce inflammation and support heart health. Its natural sweetness pairs perfectly with savory ingredients while also being good for you.
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Arugula
Arugula isn’t just a leafy green, it’s part of the cruciferous vegetable family (like broccoli and kale), known for their cancer-fighting compounds. It’s loaded with vitamin K for bone health, vitamin C, calcium, and antioxidants that help combat oxidative stress. Its peppery bite also supports digestion and metabolism.
Pistachios
Pistachios are one of the most nutrient-dense nuts. They’re rich in heart-healthy fats, plant-based protein, and fiber, making them great for satiety and blood sugar control. They also contain vitamin B6, important for brain health, and lutein and zeaxanthin, antioxidants that support eye health. Plus, their crunch adds the perfect contrast to soft roasted vegetables.
How to Make this Beet & Pumpkin Salad
Start with the Beets
Peel and cube the beets. Toss with olive oil, thyme, salt, and pepper. Spread on half of baking sheet, cover with foil and bake at 400°F (200°C) for 15 minutes while you prep the pumpkin.
Add in the Pumpkin
Peel, scoop out the guts, and dice pumpkin (see video in recipe card). Toss with a little less olive oil than the beets, thyme, salt and pepper. Pull the beets out of the oven, scooting beets to one side of baking sheet, add pumpkin on other side of baking sheet. Place back in oven, bake another 20 minutes. Tossing halfway.
Looking for a guilt-free breakfast? Pumpkin Muffins with Cream Cheese Glaze are naturally sweetened and oh so good!
Make the Dressing
In a small jar mix salad dressing ingredients and shake to combine. Set aside.
Bring it All Together
In a large bowl or serving platter, add warm roasted vegetables. Drizzle with dressing and toss. Add arugula, pistachios and crumbled feta, give it a toss and enjoy!
Tips & Variations
- Add quinoa, beans, or farro to make it a complete meal.
- Swap pistachios for walnuts, pecans, or pumpkin seeds.
- Use goat cheese instead of feta for a creamier texture.
- Add orange segments or pomegranate seeds for a sweet pop of flavor.
- For dairy-free, swap feta for avocado.
- Swap pumpkin for any other squash like butternut or acorn.
Serving Suggestions
This salad is perfect in so many ways:
- As a main dish with beans and avocado.
- Alongside roasted chicken or salmon.
- On your holiday table for a colorful, lighter side.
Storage
Store leftovers in an airtight container in the fridge for up to 2 days. Keep the dressing separate if making ahead to prevent sogginess.
What to Serve with This Salad
As mentioned earlier, this salad is great as a main course. Add in your favorite bean and avocado for a happy belly. This dish is great as a side along with:
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Beet & Pumpkin Salad with Pistachios
Equipment
Ingredients
- 2-3 medium beets
- 1 pie pumpkin
- 1/3 cup pistachios chopped
- 1/4 cup feta crumbles, for dairy-free swap for a diced avocado
- 1 cup arugula chopped
- 2.5 tbsp olive oil extra virgin
- 1 tsp granulated garlic divided
- 1 tbsp thyme fresh, or 1 tsp dried
- 1 tsp salt divided
Dressing
- 2 tbsp olive oil extra virgin
- 1 tbsp apple cider vinegar
- 1 tsp Dijon mustard
- 1 tsp maple syrup
- 1/4 tsp salt
- fresh cracked pepper
Instructions
- Preheat oven at 400℉ (205℃). Peel and dice beets. Toss beets with 1.5 tbs olive oil, 1/2 tsp salt, 1/2 tsp granulated garlic (and 1/2 tsp thyme if using dried). Place on one side of baking sheet, cover with foil, place in oven for 15 minutes while prepping pumpkin.
- Carefully cut top and bottom off pumpkin. Stand pumpkin on end and cut off skin. Once skin is removed, cut pumpkin in half and scoop out seeds (discard or roast later). Cut pumpkin into strips and then dice into cubes. Toss with 1 tbs olive oil, 1/2 tsp salt, 1/2 tsp granulated garlic (and 1/2 tsp thyme is using dried).
- Remove beets from oven, discard foil, and add pumpkin on other side. Place back in oven for 20 minutes.
- Make dressing, in small bowl with whisk or jar with tight fitting lid, add 2 Tbs olive oil, 1 Tbs apple cider vinegar, 1 tsp Dijon, 1 tsp maple syrup, 1/4 tsp salt, fresh ground pepper. Whisk or shake until combined.Chop pistachios.Chop arugula.
- Remove beets and pumpkin from oven when fork tender. Let cool slightly. Sprinkle with fresh thyme. Place in serving bowl, drizzle with dressing, and toss. Add in arugula, feta, and pistachios. Toss again and enjoy!