no oil roasted delicata squash salad nutritarian no added salt dr fuhrman recipeFeeling thankful you discovered Dr. Fhurman’s nutritarian plan?  Why not share your love for the Eat to Live lifestyle by making a delicious and perfect-for-special-family-gatherings salad: Roasted Delicata Squash Salad with Pumpkin Balsamic Vinaigrette!

Did I mention this salad is vegan, oil-free, no-added-salt and nutritarian-approved?

Yup, it’s aptly celebration-worthy.

And it’s my very first time cooking with this Fall stunner…

no oil baked delicata squash recipe tahini lemon dr fuhrman eat to live nutritarian recipeDelicata

No doubt you’ve passed this squash in the store, just like I had, never knowing it’s true purpose or potential.

Well, thank goodness I like pretty things, because I picked one up at Trader Joe’s and it had a handy little sticker explaining how to use and best prepare delicata.

When I read “roast” I thought “win!”

Delicata has a soft creamy flesh that tastes a bit like sweet potato (and prepping bonus: you can eat the skin!).

I dreamt up a simple tahini-lemon sauce (in lieu of oil) to help the delicata roast up nicely and add a bit of richness too.

Full disclosure: I had to stop myself from eating the whole baking tray full and it was my very first time even tasting delicata squash!  Needless to say, I’m converted!

no oil delecata squash salad with no oil pumpkin balsamic vinaigrette dr fuhrman nutritarian diet eat to live planThis salad is gorgeous and super-easy to assemble.  All you need is a high-speed blender and an oven and you’re ready to go!

I decided use an arugula base to contrast against the richness and softness of the squash.  Fresh pomegranates and raw pepitas give you plenty of crunch (plus extra antioxidants and protein).

no oil salad dressing recipe pumpkin balsamic vinaigrette dr fuhrman nutritarian no oil no added salt salad dressing veganPumpkin Balsamic Vinaigrette

I modified one of my favorite Dr. Fuhrman dressings to add some extra fall flavors.

Come on, we pumpkin-spice everything this time of year, and balsamic vinaigrette should be no exception!

Nothing makes me happier than having a new, no-oil nutritarian salad dressing recipe at my disposal!  This Fall version will go perfectly with any salad you make but works particularly magically with the tahini-roasted delicata.

We’re talking unicorn salad here my friends!

no oil roasted delicata squash salad dr fuhrman nutritarian diet eat to live planIf you’re headed into Thanksgiving with no viable nutritarian options, this salad can be your savior!

I wanted you to be able to bring a Dr. Fuhrman-approved dish that everyone would love and never expect was part of your “crazy diet.”

Let this salad be your tasty beacon of hope while surrounded by a spread of butter-laced debauchery!

And, I promise, it delivers on all fronts!

Easy-to-find ingredients.  Fresh, refined taste.

Happy Thanksgiving, friends! 

xo, Kristen


Roasted Delicata Squash Salad with Pumpkin Balsamic Vinaigrette

All the Fall flavors you love in an oil-free, no-added-salt, vegan and nutritarian salad!  Perfect first course for a lovely dinner party or Thanksgiving feast!

Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings 8 servings
Calories 173.1 kcal
Author Kristen Hong


For salad:

  • 1 delicata squash (6 to 7 inches long)
  • 7 oz bag arugula
  • 1/4 cup pomegranate
  • 1/4 cup raw pepita seeds
  • 1/4 cup chopped fresh parsley (optional)
  • 1/4 cup tahini (one ingredient: sesame seeds)
  • 1/4 cup water
  • 3 tbsp lemon juice
  • no-salt seasoning, to taste

For dressing:

  • 1/2 cup water
  • 1/2 cup pumpkin puree
  • 1/4 cup raw walnuts
  • 1/4 cup balsamic vinegar
  • 3 tbsp date sugar
  • 1 tsp Dijon mustard
  • 1/2 tsp garlic powder
  • 1/4 tsp dried thyme


Prepare the squash:

  1. Preheat oven to 375 degrees. Cut delicata in half, length-wise and remove seeds with spoon. Cut the squash into 1/4 inch slices.

  2. In large mixing bowl combine 1/4 cup tahini with 1/4 cup water and lemon juice. Whisk together until a thin batter-like consistency--adjust with a bit more water if necessary. Line a baking sheet with parchment paper.

  3. Pour lemon-tahini sauce over the delicata in large mixing bowl and coat evenly using your hands to toss. Lay each piece of delicata on the lined baking sheet. Sprinkle liberally with no salt seasoning.

  4. Bake at 375 degrees for about 15 minutes. Check on the squash and keep baking until just beginning to brown on the bottom of the pieces.

Prepare the dressing:

  1. While the squash is cooking, place 1/2 cup water, walnuts, pumpkin, date sugar, balsamic vinegar, Dijon mustard, garlic powder and thyme into high-speed blender. Blend on one smoothie cycle or on high speed for about 2 minutes.

Assemble the salad:

  1. After squash is done cooking allow it to cool for at least 5 minutes. Add your desired amount of dressing to the bag of arugula and toss to coat. Add pomegranates and pepitas and toss lightly. Arrange on serving dish and top with delicata pieces. Sprinkle with chopped parsley.

Nutrition Facts
Roasted Delicata Squash Salad with Pumpkin Balsamic Vinaigrette
Serving Size
179 g
Amount per Serving
% Daily Value*
Saturated Fat
Polyunsaturated Fat
Monounsaturated Fat
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2000 calorie diet.


xo, Kristen
Kristen Hong of Hello Nutritarian

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  • Angie Gouchenour says:

    Hey ! Your e-book is gorgeous. I love Dr. Fuhrman! I’ve been doing the whole health, and fitness, thing for 5 years, but have adopted the WFPB lifestyle, or nutritarian way of eating, almost 12 weeks ago. This is the most effortless way to live. I hit maintenance 4 years ago, but have always been striving to be “leaner and meaner” ;). With this way of eating my BF% just started shrinking without even trying.It is such a relief to no longer have to count calories! It is amazing. I can’t wait to try every single salad, and dressing, in your book. And congrats on your loss by the way. Makes me wish I would have documented mine. (Blogger slip. lol) Thanks again for your help!

  • Marti says:

    This salad is _so_ wonderful! I served it at an extended family gathering recently and everyone was exclaiming about how good it was. My husband and I were thrilled to have plenty of leftovers. Extremely yummy! One of the best salads I’ve had in a long time (and I eat a LOT of salad!). 🙂

    • Kristen | Hello Nutritarian says:

      Hi Marti!

      YAY!! I’m so happy to hear that your family loved it!! It’s one of my favorites too!

      Hope you have a happy Thanksgiving!

      xo, Kristen