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Roasted Pumpkin, Mushrooms and Onions

A winning combination of caramelized pumpkin and chunky mushrooms that pairs perfectly with any protein.

Intense color, savory-sweet taste and ultra-versatile leftovers make this low carb side a go-to favorite.

Thyme-roasted pumpkin sweetly compliments the golden-brown onions and mushrooms.

Even better, this pumpkin side works warm or chilled. Leftover options include a chilled salad topper, twice-baked mashed, and a creamy soup.


Roasted Pumpkin, Mushrooms and Onions

Roasted Pumpkin, Mushrooms, Onions and Thyme

94 cal – 8g net carbs per serving

(1132 cal – 96g net carbs in total recipe)

Servings: 12



2 lb whole pumpkin or squash

5 tbsp olive oil

2 tbsp balsamic vinegar

8 sprigs thyme (or other leafy greens)

1.5 lb fresh mushrooms

1 med red onion, chopped



Preheat the oven to 400 F. Cut the pumpkin (peeled if you wish) into wedges, about 1/2 to 1 inch thick at the thickest part, and remove the seeds.

Spread the wedges on a prepared baking sheet in a single layer. Leave space around each wedge.

Drizzle half the olive oil and half the balsamic vinegar over the pumpkin. Season with thyme, sprinkling or tearing it with your hands.

Clean the mushrooms and slice in half.

TIP: Boiling the mushrooms before roasting creates a moist texture.

Place into a bowl with the onion. Cover with remaining oil, balsamic and thyme. Toss well.

Roast the pumpkin for about 10 minutes, or until tender and a little caramelized.

Remove from oven and add the mushrooms. Continue roasting another 35 minutes, until dark and roasted and any juices have evaporated.

When ready, gently toss together and serve immediately in a warm dish.



Total Recipe: 1132 Calories; 71g Fat (57% calories from fat);29g Protein; 119g Carbohydrate; 23g Fiber.

Per Serving: 94 Calories; 6g Fat (57% calories from fat); 2.4g Protein; 9.9g Carbohydrate; 1.9g Fiber.


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Roasted Pumpkin, Mushrooms and Onions

Options for Leftovers

Chilled Side Salad

Dice leftovers, then add pieces of crumbled feta cheese, and your favorite Italian salad dressing. Toss gently and chill at least one hour.

Twice-Baked Smashed Pumpkin

Chop the veggies finely, then mash after roasting. Add shredded cheddar cheese, and bake at 350 F, for 15-25 minutes.

Savory Soup

Cut chunks of pumpkin instead of wedges. After roasting, add all veggies to a pot. Pour in 1 cup heavy cream or half-and-half, and 1 cup stock/broth. Simmer on low 30 minutes.

Top with shredded sharp white cheddar cheese and serve.


Roasted Pumpkin, Mushrooms and Onions



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Category: Veggies