TL;DR: Maple Roasted Kabocha Squash & Quinoa Salad is a bright, gluten-free, vegan meal prep star with fluffy quinoa, caramelized kabocha, crunchy pistachios, juicy pomegranate, and a simple maple-olive oil dressing. It's pantry-friendly, budget-minded, and ready for add-ins. I've included how to store this meal prep, can I freeze this, and the best way to reheat so it stays fresh and tasty.
Summarize this Recipe or Get Macros
Light, fluffy quinoa meets caramelized maple roasted kabocha squash, tart pomegranate seeds, fresh herbs, and pistachios, tossed in a sweet-savory maple dressing. Around here at MPOF we keep ingredients simple and costs low (aiming under $4/serving) so you can spend less time meal prepping and more time with family. This versatile salad works as a plant-based main or an all-purpose side; I've even folded in diced chicken on busy weeks and it was legit.
Why You'll Love This
- Simple list: Mostly pantry staples with easy swaps
- Meal-prep friendly: Holds up 3-4 days and packs like a dream
- Budget-minded: Short ingredient list, big flavor
- Flexible: Swap squashes, nuts, or add your favorite protein
Ingredients
For the Roasted Kabocha
- 1 medium kabocha squash (about 2 lbs), peeled and cut into 1-inch cubes
- 3 tablespoon real maple syrup
- ½ tablespoon extra-virgin olive oil
- ½ teaspoon sea salt
- ¼ teaspoon freshly ground black pepper
For the Quinoa Salad
- 1 cup quinoa (rinsed)
- 2 cups vegetable stock
- ½ cup pomegranate seeds (or dried cranberries)
- ⅓ cup chopped Italian parsley
- ⅓ cup thinly sliced scallions
- ½ cup pistachios (roughly chopped; almonds work too)
- Roasted kabocha from above
- Kosher salt and black pepper, to taste
Simple Maple Dressing (optional boost)
- 1 tablespoon maple syrup
- 2 tablespoon olive oil
- 1 tablespoon lemon juice or apple cider vinegar
- Pinch of salt & pepper
Step-by-Step Instructions
Roast the Kabocha
- Preheat the oven to 425°F (218°C).
- Season: On a large sheet pan, toss kabocha cubes with maple syrup, olive oil, salt, and pepper until well coated.
- Roast for 20 minutes, flip with a spatula, then roast 10-15 minutes more until tender with caramelized edges.
Cook the Quinoa
- While squash roasts, add quinoa + vegetable stock to a saucepan.
- Bring to a boil, reduce to low, cover, and cook 15-20 minutes until liquid is absorbed.
- Remove from heat, rest 5 minutes, then fluff with a fork.
Assemble the Salad
- In the quinoa pot (or a large bowl), add roasted kabocha, pomegranate seeds, parsley, scallions, and pistachios.
- Whisk dressing ingredients (if using) and toss gently to combine.
- Taste and season with salt and pepper. Enjoy warm or at room temp.
Swaps & Add-Ins
- Squash: Butternut or acorn squash = equal swap
- Fruit: Pomegranate → dried cranberries or chopped apple
- Nuts/Seeds: Pistachios → almonds, walnuts, pepitas
- Protein: Add roasted chickpeas, tofu, or diced chicken/fish (not vegan)
- Greens: Fold in arugula or baby kale right before serving
How to Store This Meal Prep
- Fridge: Portion into airtight containers; keeps 3-4 days.
- Keep it perky: Store nuts separately if you prefer maximum crunch.
- Dressing strategy: Toss with only ⅔ of the dressing now; save the rest to freshen leftovers.
Can I Freeze This?
- Yes-with notes. Quinoa and roasted squash freeze well; pomegranate and herbs are best added fresh after thawing.
- Method: Freeze salad (without pomegranate/herbs) up to 2 months. Thaw overnight in the fridge, then add fresh herbs and seeds before serving.
Best Way to Reheat
- Skillet: Warm portions over medium-low with a splash of water or stock, 2-3 minutes.
- Microwave: 45-second bursts, fluffing between rounds.
- Enjoy cold: It's also great straight from the fridge.
FAQs
Yes. The peel is edible; scrub well and roast slightly longer until tender.
Use a hot, roomy pan (don't crowd) and roast on an upper rack. A drizzle more maple helps browning.
Absolutely! You could pair this with roasted chicken, salmon, or baked tofu. I've added diced chicken to leftovers and it was a tasty, complete meal.
More Meal Prep Salads
- Fall Harvest Power Salad
- Viral Cuban Pasta Salad
- Italian Sausage Pasta Salad Meal Prep
- Turkey Club Pasta Salad Jars
- Chicken Quinoa Salad
Ingredients
For The Kabocha Squash
- 1 medium kabocha peeled and cut into cubes (about 2lbs)
- ½ tablespoon olive oil
- 3 tablespoon maple syrup
- ½ teaspoon Sea Salt
- ¼ teaspoon Ground Pepper
- 1 cuop quinoa
- 2 cups vegetable broth
- ½ cup pomegranate seeds
- ½ cup pistachios
- ⅓ cup italian parsley chopped
- ⅓ cup Scallions chopped
- salt & pepper to taste
- 1 batch maple roasted kabocha squash
Instructions
For The Kabocha Squash
- Preheat oven to 425° F. Scatter the cubed squash on a large baking sheet and toss it with all of the ingredients until well-coated. Roast for 20 minutes, flip the pieces over with a spatula, and continue to roast for another 10-15 minutes, until the squash is soft and slightly browned with some caramelized spots.
For The Quinoa
- While the squash is cooking, add the quinoa and vegetable stock to a pot. Bring the mixture to a boil. Turn down the heat to low and cover the pan; cook for 15-20 minutes, or until the quinoa has absorbed all of the liquid. Take the pan off the heat and allow the quinoa to rest for 5 minutes covered. Fluff with a fork.
- When squash is done, add to the pot with the quinoa and then add in pomerganate seeds, pistachios, herbs, salt & pepper. Gently toss. Enjoy right awar or divide into individual containers.
Notes
Nutrition
Wendy says
I love kabocha and quinoa! What a beautiful dish Sarah!
Sarah Kesseli says
Ahhhh! Thank you so much, Wendy! And thank you for stopping by here!
DiAne says
This is the first time I have cooked kobocha squash so would have liked a measure for the amount. medium? Not a clue on small, medium, large. I didn't have pomegranate seeds so used cranberries in their place (craisins). Honestly this is a delicious meal! Thank you so much!
Meal Prep on Fleek says
Diane - Thank you for your feedback! Just added an approximate weight to the recipe. Because you will discard the skin and seeds, a medium Kabocha squash will be about 3lbs in the store. =)