Roasted Pumpkin Combos

Roast Pumpkin 3 Ways. Who else is a pumpkin fan?? ⁠If you're feeling festive like I am for Halloween and craving all the pumpkin, these combos from The Fit Foodie Blog will spark your tastebuds.


Combo 1:

  • Roasted pumpkin (recipe provided below)

  • Feta

  • Honey

  • Rocket

  • PLUS pumpkin seeds, spinach, pepper, rosemary


Combo 2:

  • Roasted pumpkin

  • Lime

  • Soy sauce

  • Peanut butter

  • TIP: blend and heat with enough coconut milk to make a soup


Combo 3:

  • Roasted pumpkin

  • Satay tofu crumble

  • Broccoli

  • Sesame oil

  • Spring onion


Whole roasted pumpkin

Portions: 10

Hands-on prep time: 10 minutes

  • 2 kg whole Japanese pumpkin

  • 3 tablespoons olive oil



  1. Preheat the oven to 200°C.

  2. Drizzle the olive oil over the pumpkin, then rub all over to coat.

  3. Wrap the pumpkin in baking paper and then foil. Set it directly on the middle shelf of the oven and bake for 2–2½ hours until tender.

  4. Unwrap and roast for another 30 minutes until the skin is dark.

  5. Remove the pumpkin from the oven and set it aside to cool completely.

  6. Cut the pumpkin into wedges or scoop out the soft flesh (discarding the seeds) and mash it.

Easy eating options

  • Stir mashed pumpkin into oats with cinnamon and a drizzle of maple syrup for a delicious brekkie.

  • Mash with miso paste and serve with salmon and steamed greens for a quick dinner.

  • Use in muffin recipes to replace some of the flour and keep them deliciously moist.

  • Cut a small wedge and serve with plain yoghurt, chopped pecans, chopped dates and sea salt for an afternoon snack.

  • Add heated coconut milk or water, soy sauce or tamari and peanut butter then blend for a deliciously simple Asian-style pumpkin soup.

Save: Store cooked pumpkin flesh in an airtight container in the fridge for up to 1 week. Freeze portions in icetrays for up to 6 months and pop out frozen cubes when needed.

Satay tofu crumble 

Portions: 4
Hands-on prep time: 10 minutes

  • 500 g firm tofu

  • 2 tablespoons sesame oil

  • 3 tablespoons soy sauce or tamari

  • 2 tablespoons lime juice

  • 1 tablespoon sriracha

  • 5 teaspoons natural crunchy peanut butter

  • 1 teaspoon freshly grated ginger (or ground equivalent)

  • Basil leaves and crushed peanuts, to serve



  1. Cut tofu into 1 cm thick slices and lay them in a single layer on a plate lined with paper towel. Cover with more paper towel and press down firmly to squeeze out any excess liquid.

  2. Heat 1 tablespoon of sesame oil in a large frying pan. Cook the tofu slices for 7–10 minutes until browned on both sides. Transfer to a plate to cool.

  3. Meanwhile, whisk together the soy sauce, lime juice, sriracha, peanut butter, ginger and remaining sesame oil in a medium bowl.

  4. Crumble the tofu into small pieces and add to the bowl with the sauce. Toss to combine.

  5. Satay tofu crumble can be kept, covered, in the fridge for up to 5 days.


Images and Text from The Fit Foodie Meal Prep Plan by Sally O’Neil. Photography and Styling by Sally O’Neil. Murdoch Books RRP $35.00.

For more recipes head the GoodnessMe Blog Blog page here

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