Whole Baked Pumpkin with Feta

I am always looking for ways to get more veggies into my diet.

This whole baked pumpkin is a delicious and easy way to do this. What I love about this dish is it is super versatile. Have it as pumpkin mash, add it to salads, mix it through veggie patties, or add to soups. The actual prep is pretty easy, but it does take a bit longer to cook.

Pumpkin is a great lower carb vegetable so it is perfect if you have insulin resistance or are trying to lose weight. It is rich in beta carotene, an anti-inflammatory compound that converts to vitamin A in your body. Great for skin health, immunity and eye health. Pumpkin is also helpful if you have digestive issues like constipation and IBS. Yes, eating pumpkin will improve your POOPS!

Total actual prep time is less than 20 minutes, but cooking time depending on your oven can be around 90 minutes or more, so best to do when you have time to keep an eye on it.

I served it  with a chicken pot pie and roasted potatoes and had it for leftovers for lunch with cottage cheese. 

Health benefits of Pumpkin

1. Glycaemic control and metabolic health

• Compared with many starchy vegetables, pumpkin provides fewer digestible carbohydrates per serve, which helps moderate post-meal glucose.

• Soluble and fermentable fibres slow gastric emptying and support more stable glucose and insulin responses.

• Beta carotene and other carotenoids support redox balance, which is relevant to insulin signalling and low-grade inflammation associated with metabolic dysfunction.

• High nutrient density with relatively low energy density supports satiety and calorie control without aggressive restriction.

2. Gut function and microbiome support

• The soluble fibre fraction is fermented by colonic bacteria to produce short-chain fatty acids such as butyrate. These compounds support colonocyte health and epithelial integrity.

• Gentle bulking and water-holding capacity assist stool form and frequency, useful for constipation-prone IBS phenotypes.

• Many individuals with sensitive digestion tolerate pumpkin well when cooked thoroughly, making it a practical vegetable during gut repair protocols.

3. Anti-inflammatory and antioxidant capacity

• Pumpkin provides beta carotene, alpha carotene and lutein. These nutrients contribute to antioxidant defences and help counter oxidative stress.

• Trace polyphenols and potassium support vascular tone and cellular homeostasis. Together with carotenoids, this profile aligns with lower chronic inflammation risk.

4. Skin, mucosal and immune support

• Beta carotene converts to vitamin A as needed, supporting epithelial barrier integrity in the skin, gut and respiratory tract.

• Adequate vitamin A status assists normal keratinocyte turnover and wound healing, which can translate to smoother, less reactive skin.

• Carotenoids and fibre-derived short-chain fatty acids contribute to balanced immune function.

5. Hormonal and reproductive health foundations

• Vitamin A precursors, fibre and potassium support normal ovarian function, endometrial health and cyclical hormone metabolism.

• A diet inclusive of pumpkin’s antioxidants and fibre can assist healthy hepatic processing of endogenous hormones as part of whole-body hormone balance.

6. Cardiovascular and cognitive health

• Potassium contributes to healthy blood pressure when combined with a whole-food diet.

• Viscous fibre supports favourable lipid profiles by reducing bile acid reabsorption.

• Lutein and related carotenoids concentrate in ocular and neural tissues and are associated with healthy visual and cognitive ageing.

Whole Baked Pumpkin with Feta

Serves: 4 as a side
Prep time: 20 minutes
Cook time: 1 hour 40 minutes - this will depend on your oven

Ingredients

• 1/2 butternut pumpkin (about 800 g to 1 kg), seeds scooped out

• 1 to 2 tbsp olive oil

• Salt and pepper, to taste

• 1 tsp ghee or butter

• 2 tsp onion powder, or to taste

• 2 tsp dried rosemary

• 1/2 block feta, crumbled (about 100 g)

• 50 ml hot water

Method

1. Heat the oven to 180°C conventional or 160°C fan.

2. Score the pumpkin: Using a sharp knife, cut deep crosshatch lines over the cut surface and into the flesh without cutting all the way through.

3. Season and steam-roast: Place the pumpkin in a snug baking dish. Pour the hot water into the base of the dish. Drizzle the pumpkin with olive oil and rub it in so it gets into the cuts. Sprinkle with salt and pepper. Cover tightly with foil and bake for about 70 minutes.

4. Mash and flavour: Remove the foil. Use a knife or fork to mash and fluff the pumpkin flesh in the shell, going as deep as you can to get it nice and soft. Add a little extra salt and pepper, the onion powder, rosemary, and ghee. Mix through the flesh.

5. Add feta and finish: Scatter the crumbled feta over the top and gently fold some through. Return to the oven, uncovered, for 25 to 30 minutes until the edges are golden and the feta is lightly browned. Keep an eye on it so the feta does not burn.

6. Serve: Spoon into a bowl as a pumpkin mash or serve straight from the shell.

Notes and ideas

• Serve with: Roast meats, grilled fish, or a big leafy salad.

• Use-ups: Fold through veggie patties, stir into vegetable soup, or add chunks to grain bowls.

• Flavour twists: Add a pinch of chilli flakes, smoked paprika, garlic powder, or swap rosemary for thyme.

• Storage: Refrigerate leftovers in an airtight container for up to 4 days. Reheat gently or enjoy cold in salads.

Michaela Sparrow, Naturopath, Clinical Nutritionist & Anti-Ageing Practitioner

Michaela helps busy, burnt-out women improve metabolic health, gut function, hormones and long-term healthspan. As founder of The Longevity Remedy she blends evidence-based care with practical, sustainable strategies for long term results. She works 1:1 with clients globally and is featured in leading publications for her holistic approach to longevity and functional health.

🔹 Want to work with Michaela? Find out more about Michaela here or  Book a consultation or learn more about the 4-Week Kickstart Program