The perfect colourful spring salad, combining roast veg with fresh salad ingredients and a zesty dressing.
Prep Time: 10 mins
Cook Time: 30 mins
Total Time: 40 mins
Serves: 1
Course: Dinner, Lunch, Salad
Cuisine: Australian
Dietary Requirements: Dairy-Free, Egg-Free, Gluten Free, Nut-Free, Pregnancy-Safe
Author: 28’s Home Nutrition Program (portions based on our Women’s ‘Healthy Weight Maintenance’ Eating Plan)


  • 1 cup cauliflower cut into florets
  • 1.25 cup pumpkin cut into cubes
  • 1/2 tablespoon extra-virgin olive oil
  • salt & pepper to taste
  • 150 g chicken breast sliced
  • 1/2 cup red cabbage thinly sliced
  • 1 cup mixed salad

Ingredients for Dressing

  • 1 teaspoon wholegrain mustard
  • 1/2 tablespoon extra-virgin olive oil
  • 1/2 lemon juiced
  • salt & pepper to taste


  • Preheat the oven to 180 degrees Celsius, on a fan forced setting.
  • Line a tray with baking paper and add the cauliflower and pumpkin. Drizzle over the olive oil and season with salt and pepper before placing in the preheated oven to cook for 15 minutes.
  • After this time, add the chicken to the tray and return to the oven for 10-15 minutes, until the chicken is cooked through.
  • In the meantime, add the red cabbage and mixed salad to a bowl.
  • Prepare the dressing by combining the mustard, lemon juice, olive oil, salt and pepper.
  • Once the veggies and chicken are cooked, add them to the bowl with the salad.
  • Drizzle over the dressing to serve.
Nutrition Facts
Pumpkin & Chicken Salad
Amount Per Serving
Calories 506.2 Calories from Fat 203
% Daily Value*
Fat 22.5g35%
Saturated Fat 3.7g23%
Carbohydrates 23.2g8%
Fiber 14.4g60%
Sugar 20.7g23%
Protein 41.9g84%
* Percent Daily Values are based on a 2000 calorie diet.

NB: All main course recipes use quantities from the ‘Female Healthy Weight Maintenance’ Stream of the 28 By Sam Wood program. So if you’re a male, feel free to bulk it up.

If you’re looking for sustainable weight loss, why not check out our 28 By Sam Wood Weight Loss Program?

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Posted by Shahna Sarpi

Shahna is a qualified nutritionist passionate about helping people live a nourished life through healthy eating and lifestyle practices. Utilising a whole foods approach to nutrition, Shahna aims to educate and inspire people to become their healthiest selves. With a love of food and being in the kitchen, she enjoys cooking up a storm and creating healthy recipes that everyone will enjoy.