Pumpkin Seed & Kale Salad

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

Massaged kale with avocado and toasted pumpkin seeds, dressed in lemon juice and olive oil. This mediterranean-inspired whole30 (vegetarian) ready in about 14 minutes pairs kale, pumpkin seeds, avocado for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 calories and feeds 2, so it slots cleanly into a Whole30 week and pairs well with roasted sweet potato or a simple olive-oil salad. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

★ 4.4 (10 ratings) Prep: 10 min Cook: 4 min Serves 2 Mediterranean cuisine 280 cal/serving
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Ingredients

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Instructions

  1. Step 1: Massage chopped kale with 1/2 tsp lemon juice and a pinch of sea salt for 2 minutes until softened and vibrant green.
  2. Step 2: Toast pumpkin seeds in a dry skillet over medium heat for 3-4 minutes, stirring constantly until lightly golden and fragrant.
  3. Step 3: Whisk together remaining 1 tsp lemon juice, olive oil, 1/4 tsp sea salt, and black pepper in a small bowl until emulsified.
  4. Step 4: Toss massaged kale with dressing until evenly coated, then top with toasted pumpkin seeds and avocado slices.
  5. Step 5: Serve immediately to prevent kale from wilting.

Frequently asked questions

How long does Pumpkin Seed & Kale Salad take to make?

Total time is about 14 minutes (10 min prep + 4 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Pumpkin Seed & Kale Salad?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep kale from drying out.

Can I substitute ingredients in Pumpkin Seed & Kale Salad?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Pumpkin Seed & Kale Salad for a different number of people?

The recipe is written for 2 servings. Multiply each ingredient by (your serving target / 2). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Pumpkin Seed & Kale Salad vegetarian?

Yes — this recipe is tagged vegetarian based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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