Recipes | Salads: Main Dish & Sides

FODMAP IT!™ Kale Salad with Roasted Butternut Squash and Pomegranate


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Kale Salad All Year Around

Robin grew us several kinds of kale this past summer in our low FODMAP garden, and you might identify kale salads with warmer months as well, but we love kale so much we wanted to create one hearty enough for the fall and winter months – this Kale Salad with Roasted Butternut Squash and Pomegranate is downright perfect.

kale salad with butternut squash and pomegranate on serving platter for the table

We fell in love with the idea of this rendition from Epicurious, but the whole head of garlic and additional shallot were not going to sit well with us. The recipe was ripe for a FODMAP IT!™ makeover.

Great Vegetarian Side Dish for the Holidays

We love this salad on our holiday table and we have provided some do-ahead tips within the recipe so that you can work it into your menu and holiday preparation schedule. It even makes a great vegetarian offering.

kale salad with butternut squash and pomegranate on serving platter for the table

The salad features the more tender Lacinato kale, and we do prefer it in this salad, so seek it out if you can. The sweet and creamy butternut squash roasted with garlic-infused olive oil provides textural contrast to the leafy greens and the burst of juicy freshness from the pomegranate seeds.

Add the crunch of pumpkin seeds and you are in for a very interesting and satisfying salad experience. The Parmesan cheese adds umami and savoriness. Don’t be tempted to leave out the maple syrup in the dressing. We use it often in kale salads as it balances out the slight bitterness of the kale.

We like this salad as a non-veggie main dish, too. Just add some cooked chicken or turkey and you are good to go.

If you love this salad, also be sure to check out our Low FODMAP Brussels Sprouts Salad! We teach you how you CAN have Brussels sprouts, even during Elimination.

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kale salad with butternut squash and pomegranate on serving platter for the table
3.71 from 27 votes

FODMAP IT!™ Kale Salad with Roasted Butternut Squash and Pomegranate

A hearty side dish Kale salad or with added chicken or salmon a great main dish. 

Makes: 12 Servings
Prep Time: 10 minutes
Cook Time: 1 hour
Total Time: 1 hour 10 minutes
Author: Dédé Wilson


  • 2 1/2 pounds (1.2 kg) butternut squash, peeled, seeded and cubed (2.5 cm)
  • 1/2 cup (120 ml) garlic-infused olive oil, such as FODY Foods Garlic-Infused Olive Oil, divided
  • Kosher salt
  • Freshly ground black pepper
  • 1/2 cup (59 g) raw pumpkin seeds (pepitas)
  • 1/4 cup (60 ml) fresh lemon juice
  • 1 1/2 tablespoons Dijon mustard
  • 1 tablespoon pure maple syrup
  • 1 1/2 pounds (680 g) Lacinato kale, washed, dried, thick stems removed and leaves thinly sliced crosswise into 1/4-inch to 1/2-inch (6 mm to 12 mm) slices
  • 1 cup (about 100 g) finely grated Parmesan cheese
  • 1 cup (174 g) pomegranate seeds


  1. Position rack in middle of oven. Preheat oven to 425°F/220°C.
  2. Place squash cubes on rimmed half-sheet baking pan. Drizzle with about 1 tablespoon of the garlic-infused oil and season with salt and pepper. Toss to coat evenly.
  3. Roast for about 20 minutes, then stir squash around and continue roasting until lightly browned and fork tender, about 20 to 30 minutes more. Set aside. Squash may be roasted the day before serving. Simply refrigerate in an airtight container and bring to room temperature before proceeding.
  4. Meanwhile, heat 1 teaspoon garlic-infused oil in a small skillet (we like nonstick) over medium heat. Add pepitas and cook stirring frequently until they are just beginning to color, about 2 minutes. Scrape out onto a paper towel to absorb excess oil; set aside. Pepitas may be toasted the day before serving, too. Simply store at room temperature in an airtight container.
  5. Make dressing by whisking together remaining garlic-infused oil, lemon juice, Dijon mustard and maple syrup. Season to taste with salt and pepper.
  6. At least 1 hour before serving, place kale in a large mixing bowl and slowly add dressing, tossing to coat well. (You might not need it all). Let sit for 1 hour, during which you should toss the kale a few times to keep it evenly coated in the dressing. Right before serving add the roasted squash, pepitas, Parmesan and pomegranate seeds, tossing to mix evenly. Taste and season with additional salt and pepper if desired. Salad is ready to serve. Leftovers can be refrigerated for up to 2 days but the quality will diminish somewhat and definitely make sure to bring the salad to room temperature before serving.


If You Can Tolerate

  • Fructans:If you have passed the fructan garlic Challenge, feel free to add 1 minced garlic clove along with the oil for the roasted squash.
Course: Salad, Side Dish
Cuisine: American


Calories: 239kcal | Carbohydrates: 39g | Protein: 8g | Fat: 15g | Saturated Fat: 1g | Sodium: 149mg | Potassium: 50mg | Fiber: 8g | Sugar: 6g | Vitamin C: 2mg | Calcium: 5mg | Iron: 0.1mg

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.