Bright, crunchy, and subtly sweet, this roasted butternut and cantaloupe salad balances peppery arugula, creamy goat cheese, tart cranberries, and toasted pumpkin seeds. Warm caramelized squash and a tangy honey-balsamic dressing make it feel holiday-worthy yet light. Quick to assemble, it’s a showstopping seasonal salad for weeknights or entertaining anytime.
Equipment
Oven set to 400°F (200°C)
Baking sheet (lined with parchment)
Mixing bowls (large and small)
Salad spinner or clean kitchen towels
Sharp knife and cutting board
Measuring spoons
Whisk or fork for dressing
Spoon or tongs for tossing
Serving bowl or platter
Ingredients
Salad Base
- 6 cups mixed greens: arugula for a peppery flavor, baby spinach for a mild sweetness, romaine for crunch
- 1 cup roasted butternut squash cubes
- 1/2 cup dried cranberries
- 1/3 cup crumbled goat cheese or feta (lactose-free for low FODMAP)
- 1/4 cup toasted pumpkin seeds
- 1/2 cup chopped scallions (green parts only for low FODMAP)
- 3/4 cup cantaloupe, firm, thinly sliced
Dressing
- 3 tablespoons olive oil
- 1 tablespoon balsamic vinegar or apple cider vinegar
- 1 teaspoon Dijon mustard
- 1 teaspoon honey or maple syrup
- Salt and pepper to taste
Instructions
- Warm up the over to 400°F (200°C)
- Cut the squash into cubes and toss 1 cup with olive oil, salt, and pepper.
- Roast in a oven for 20–25 minutes, or until tender and slightly caramelized.
- Let the squash cool slightly before adding it to the salad.
- Wash and dry the greens thoroughly, using a salad spinner for best results.
- Mix the greens in a large bowl.
- Sprinkle the dried cranberries, crumbled cheese, and toasted seeds evenly over the top.
- Add thinly sliced cantaloupe melon for sweetness and a festive touch.
- In a small bowl, prepare the dressing by whisking together olive oil, vinegar, Dijon mustard, honey, salt, and pepper.
- Taste and adjust the seasoning as needed.
- Refrigerate the dressing for 10–15 minutes to let the flavors meld. Shake or whisk again before serving.
- Just before serving, drizzle the dressing over the salad. Use just enough to coat the greens lightly; you can always serve extra dressing on the side.
- Toss the salad gently to combine the ingredients without crushing the greens.
- For added flair, sprinkle extra pumpkin seeds or a pinch of flaky sea salt over the top.
Low FODMAP Portion
Aim for a single serving of about 1 to 1½ cups of dressed salad (greens plus toppings) for a balanced low-FODMAP portion.
Simple swaps and limits to keep it low-FODMAP:
– Use only the green parts of scallions (already listed) — they are low-FODMAP.
– Choose lactose-free feta or aged goat cheese that’s low in lactose, or omit cheese entirely.
– Replace cantaloupe (higher-FODMAP for some people) with low-FODMAP fruits like orange segments, strawberries, or a small portion of pineapple; or limit cantaloupe to a small 2–3 tablespoon portion.
– Avoid honey (high-FODMAP); use maple syrup or omit sweetener in the dressing.
– Limit dried fruit to 1 tablespoon or swap dried cranberries for a small handful of pomegranate arils.
When in doubt, consult the Monash app or your dietitian for personalized portion guidance.
What You Need To Know
Roast the squash on a single layer so it caramelizes rather than steams; 20–25 minutes at 400°F should yield tender, slightly browned cubes.
Let the squash cool briefly before adding to the greens to avoid wilting them.
Toast pumpkin seeds in a dry skillet for 3–5 minutes over medium heat, shaking frequently, until fragrant and lightly browned.
Whisk the dressing well and refrigerate it 10–15 minutes to let flavors meld; shake or whisk again before serving.
Dress the salad lightly just before serving to keep greens crisp — serve extra dressing on the side.
If prepping ahead, store dressing separately for up to 3 days and keep assembled salad components refrigerated; toss just before serving.
For a heartier main, add grilled chicken, salmon, or chickpeas.
Final Words
Savor this roasted butternut and cantaloupe salad warm or chilled; leftovers keep well for a day if dressing is stored separately.
To reheat squash, pop it briefly in a 350°F oven to refresh caramelization.
Swap goat cheese for lactose-free feta and use maple syrup for a vegan option.
Add toasted walnuts or thinly sliced prosciutto for richness.
Serve as a vibrant starter, light main with grilled protein, or alongside family-style mains.
Simple, seasonal flavors make it adaptable—enjoy experimenting and share with friends and family.
A final pinch of flaky sea salt brightens each bite; serve dressing on the side, please.