Roasted Chicken and Pumpkin Salad

Posted by Beni Cook

This Roasted Chicken and Pumpkin Salad is hearty enough as a stand alone meal. A delicious and colourful dish that can be enjoyed any night of the week.



415 Cal | 16.5g Fats | 38.7g Carbs | 31g Protein



• 1.2 kg butternut pumpkin
• 3 tablespoons extra-virgin olive oil, divided
• 2 tablespoons whole-grain mustard, divided
• 3 cloves garlic, minced
• 1 tablespoon chopped fresh rosemary or 1 teaspoon dried
• 1 teaspoon grated lemon zest
• 2 tablespoons lemon juice, divided
• 1 teaspoon ground pepper, divided
• ½ teaspoon salt, divided
• 450g boneless, skinless chicken breast
• 1 tablespoon pure maple syrup
• 1 ½ teaspoons fresh thyme leaves
• 8 cups mixed salad greens
• 1/4 red onion, thinly sliced
• 4 teaspoons grated Parmesan cheese
• 4 teaspoons salted roasted pumpkin seeds



1) Preheat oven to 220 degrees C. Coat a large rimmed baking sheet with cooking spray.
2) Cut pumpkin in half lengthwise and remove seeds. Cut crosswise into 1-inch slices.
3) Combine 1 tablespoon oil, 1 1/2 tablespoons mustard, garlic, rosemary, lemon zest, 1/2 tablespoon lemon juice, 1/2 teaspoon pepper, and 1/4 teaspoon salt in a large bowl. Add chicken and the squash and stir to coat. Arrange in a single layer on the prepared pan.
4) Bake, without stirring or flipping, until the squash starts to brown and the chicken is cooked through, 20 to 22 minutes. Transfer the chicken to a clean cutting board and slice.
5) Meanwhile, whisk the remaining 2 tablespoons oil, 1/2 tablespoon mustard, 1 1/2 tablespoons lemon juice, maple syrup, thyme, and the remaining 1/2 teaspoon pepper and 1/4 teaspoon salt in a medium bowl. Add greens and toss to coat.
6) Divide the greens among 4 serving plates. Top with the chicken, pumpkin, red onion, Parmesan, and pumpkin seeds.

Beni Cook
Beni Cook is the Head Personal Trainer and Founder of Beyond Best. Beni is a health and fitness expert who develops individualised exercise programs that will meet your own short and long-term objectives, while providing information, advice and encouragement that will enable you to lead your healthiest life, every day.

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