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prep time
10 min
cook time
15 min
ready time
25 min
Easy Plant Based Kale and Pumpkin Keto Salad
This easy kale and pumpkin salad is a healthy and tasty meal perfect for a plant-based Keto diet. It is loaded with hearty plant-based ingredients like kale, roasted pumpkin, cherry tomatoes, onions, and walnuts. To go with this chunky salad is a zesty and refreshing dressing made using vegan mayonnaise.
This salad starts with a layer of fresh kale massaged with olive oil and salt until it softens. The kale is topped with cherry tomatoes, onion slices, and roasted pumpkin. Roasting the pumpkin takes the flavors to the next level and brings out its sweetness. The final salad components are heart-healthy walnuts and a divine vegan creamy dressing to bring everything together.
Is this salad suitable for a Keto meal prep?
This salad is an easy plant-based Keto recipe perfect for meal prepping, but the way you store it makes a huge difference. To keep it fresh for 4 days, store the marinated kale and vegetables in an airtight container separate from the dressing. Once you're ready to eat, you can dump the sauce over the veggies, close the container, and shake it until everything is covered in the delicious creamy dressing.
Do you have to use pumpkin in this Keto salad?
You can replace the roasted pumpkin with butternut squash or an alternative low-carb squash for a similar flavor combination. For a version lower in carbs, you can use roasted cauliflower or broccoli. However, if you aren't vegan, you can substitute the pumpkin with grilled chicken or prawns. All these variations make for satiating Keto salad ideas.
What can you substitute the walnuts with?
This recipe's best replacements for walnuts are almonds, pecans, or cashews. For a nut-free version, you can use sunflower or pumpkin seeds.
Net Carbs
4.3 g
Fiber
3.1 g
Total Carbs
7.5 g
Protein
2.8 g
Fats
19.9 g
209 cals
#1 Low Carb & Keto Diet App Since 2010
Track macros, calories, and access top Keto recipes.
Ingredients
Kale, raw
6 cup
Extra virgin olive oil
3 tbsp
Salt
0.75 tsp
Pumpkin
200 g
Black pepper
0.5 tsp
Tomato
12 cherry
Onion
0.5 small
Classic Vegan Mayo
4 tbsp
Coconut milk
1 tbsp
Lemon
1 tbsp
Lemon Peel Or Zest Raw
1 tsp
Onion powder
0.5 tsp
Garlic powder
0.5 tsp
Walnuts
50 g
Recipe Steps
steps 6
25 min
Step 1
To a large bowl, add the shredded kale, 2 tbsp olive oil, and ¼ tsp salt. Using your hands, begin massaging the olive oil into the kale until softened. Set aside to marinate.Step 2
Preheat your oven to 200 C / 400 F and line a baking sheet with parchment paper. Cut the pumpkin into 2.5 cm / 1" cubes and transfer them to the baking sheet. Drizzle the remaining olive oil, ½ tsp salt, and black pepper.Step 3
Roast the pumpkin for 12-15 minutes, flipping them halfway through. They should be done when browned and tender when pierced with a knife. Set them aside to cool.Step 4
To make the dressing, add the vegan mayonnaise, coconut milk, lemon zest and juice, onion powder, and garlic powder to a small bowl. Whisk to combine, taste, and add salt if needed. Set aside.Step 5
Finely slice the onion and cut the cherry tomatoes into quarters. Add them to the kale, then add the walnuts and dressing. Toss to combine.Step 6
You can place the salad on a serving platter and add the pumpkin on top. Or, divide it into 4 plates, and divide the pumpkin amongst them. Serve immediately.
Comments
varissul a year ago
LOL. Really? A 'plant-based' salad. Way to use selling points! rofl
Livingthislife 2 years ago
I don't have pumpkin. So Ì'm going to compare nutritional info & swap with baked sweet potatoe.
FabulousAvocado486132 2 years ago
Butternut squash might work …