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two sandwiches stacked on each other on wooden board with ingredients blurred in background

Pumpkin Sandwich

This Roasted Pumpkin Sandwich is absolutely packed full of flavour. The easiest and most delicious way to use up leftover pumpkin!
5 from 5 votes
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Course: lunch
Cuisine: Universal
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings (click & slide): 4 sandwiches
Calories per serving: 330kcal
Author: Chris
Cost per serving: $3 / $4


  • Large Baking Tray & Spatula/Turner
  • Peeler (for pumpkin)
  • Sharp Knife & Chopping Board


Roasted Pumpkin

  • 1x 2lb/1kg Mini Pumpkin Squash (see notes)
  • 2 tbsp Olive Oil
  • 2 tsp Honey
  • 1/4 tsp EACH: Garlic Powder, Salt (or to taste)
  • 1/8 tsp EACH: Cayenne Pepper, Black Pepper (or to taste)

Pumpkin Sandwich

  • 8 thin-medium slices of Bread of Choice (optionally toasted)
  • 1 lightly packed cup Rocket/Arugula (see notes)
  • 1/3 cup / 40g Feta, crumbled
  • 4 heaped tbsp Hummus
  • 2 tbsp Pine Nuts (optionally toasted)
  • 1 small Red Onion, finely sliced


  • Prep Pumpkin: Quarter the pumpkin with a sharp knife then gut out the seeds with a spoon. Peel the skins, then slice each quarter into wedges. Depending on size you should get 4 wedges per quarter.
  • Roast: On a large baking tray combine pumpkin with olive oil, honey, garlic powder, cayenne pepper and salt & pepper. Roast in the oven at 200C/390F for 25-30mins, or until very lightly charred and soft through the centre. Timings with depend on size and thickness of pumpkin wedges so just be vigilant.
  • Sandwich: Spread 1 heaped tbsp hummus over one slice of bread. Top with 1/2 tbsp pine nuts and a few pinches of crumbled feta. Top with rocket/arugula then add onion slices. Lay over pumpkin wedges (approx 4 per sandwich) then finish with a second slice of bread. Enjoy!

Quick Demo


a) Pumpkin - You can use pre-sliced pumpkin if you want, it works out to be approx 1lb/500g once the pumpkin is peeled/gutted. You can simply roast the pumpkin in olive oil and s&p, but I do recommend the extra goodies for some bonus flavour!
b) Rocket/Arugula - If you want to spruce up this sandwich further consider tossing the rocket/arugula in a squeeze of lemon juice and a drizzle of extra virgin olive oil. This will not only add flavour, but will also add a bit of moisture.
c) Calories - per sandwich:
Nutrition Facts
Pumpkin Sandwich
Amount Per Serving
Calories 330 Calories from Fat 112
% Daily Value*
Fat 12.44g19%
Saturated Fat 3.316g21%
Trans Fat 0.014g
Polyunsaturated Fat 1.929g
Monounsaturated Fat 6.511g
Cholesterol 11mg4%
Sodium 503mg22%
Potassium 1006mg29%
Carbohydrates 49.53g17%
Fiber 5.8g24%
Sugar 12.06g13%
Protein 8.75g18%
Vitamin A 3611IU72%
Vitamin C 34mg41%
Calcium 208mg21%
Iron 3.38mg19%
* Percent Daily Values are based on a 2000 calorie diet.
*Nutrition is based on the absence of salt unless stated as a measurement in the ingredients. Cost is worked out based on ingredients bought from UK supermarkets, then divided by the number of servings. In both instances these values are just for guidance. Please check out my FAQ Page for more info.
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