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

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. 

Course: Salad, Side Dish
Cuisine: American
Prep Time: 10 minutes
Cook Time: 1 hour
Total Time: 1 hour 10 minutes
Makes: 12 Servings
Calories: 239 kcal
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.
Nutrition Facts
FODMAP IT!™ Kale Salad with Roasted Butternut Squash and Pomegranate
Amount Per Serving
Calories 239 Calories from Fat 135
% Daily Value*
Fat 15g23%
Saturated Fat 1g5%
Sodium 149mg6%
Potassium 50mg1%
Carbohydrates 39g13%
Fiber 8g32%
Sugar 6g7%
Protein 8g16%
Vitamin C 2mg2%
Calcium 5mg1%
Iron 0.1mg1%
* Percent Daily Values are based on a 2000 calorie diet.