Name: low calorie garlic roasted winter squash and beet salad
Prep time: 4 min
Cook time: 30 min
Yield: 4 servings

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Last November, after a particularly blustery farmers-market run, I came home with arms full of knobbly squash and candy-stripe beets that looked too gorgeous to hide in a soup. I wanted something that felt like a warm hug but still let me zip my jeans come January—something I could bring to a holiday potluck without derailing anyone’s resolutions. That Sunday afternoon, while the rain tapped against the kitchen window, I tossed those jewel-toned roots with a reckless amount of garlic, a whisper of olive oil, and a handful of peppery arugula. The result was this Low-Calorie Garlic-Roasted Winter Squash & Beet Salad: smoky-edged cubes of butternut, earthy-sweet beets, bright citrus, and a garlicky tahini drizzle that tastes far richer than its 95-calorie-per-serving dressing. We ate it straight off the sheet pan, then packed leftovers for lunch all week. Every time I make it, someone asks for the recipe—so here we are, complete with my tricks for caramelized edges, meal-prep shortcuts, and the best way to keep those beets from bleeding all over your squash.

Why This Recipe Works

Big flavor, tiny calorie footprint: Roasting concentrates sweetness so you need zero added sugar and only 1 tsp oil per serving.
One-pan ease: Squash and beets roast together while you whisk the dressing—minimal dishes, maximal caramelization.
Meal-prep superstar: Holds beautifully for 4 days; flavors deepen overnight.
Holiday gorgeous: Emerald arugula, ruby beets, golden squash—no garnish needed.
Plant-powered protein: 7 g per serving from tahini and pumpkin seeds keeps you full.
Allergy-friendly: Naturally gluten-free, dairy-free, vegan, and nut-free.

Ingredients You'll Need

Each component was chosen for maximum flavor-to-calorie ratio. Here’s what to look for and how to swap if your crisper drawer surprises you.

Butternut squash: Pick one with a matte, tan skin and a hefty feel; avoid shiny patches or soft spots. Peel with a Y-peeler, then cube ¾-inch so edges crisp but centers stay creamy. No butternut? Delicata rings or acorn squash half-moons work—just keep the skin on for extra fiber.

Beets: Chioggia (candy-stripe) hold their swirl after roasting and bleed less, but everyday red beets taste just as sweet. Buy bunches with perky greens attached; you can sauté the tops for tomorrow’s breakfast. Pro tip: Wear gloves or rub lemon juice on your hands to avoid magenta fingers.

Garlic: Fresh cloves, smashed and minced, infuse the oil so every vegetable piece carries savory depth. Jarred garlic is fine in a pinch—use 1.5× the amount.

Low-sodium vegetable broth: We mist the squash instead of dousing in oil to keep calories low while still achieving bronzed edges. Chicken broth works for omnivores.

Tahini: Choose well-stirred, silky sesame paste. If it’s rock-hard, whisk with a splash of hot water until pourable. Sunflower-seed butter keeps it nut-free and allergy-friendly.

Citrus trio: Orange juice sweetens the dressing, lemon juice brightens, and zest adds aromatic oils so you can cut back on salt.

Arugula: Baby leaves lend peppery bite; mature arugula can be too spicy for some palates. Spinach or baby kale mellows the flavor.

Pumpkin seeds: Raw, unsalted “pepitas” toast while the vegetables roast—no extra pan. Swap sunflower seeds or chopped pistachios if you like.

How to Make Low-Calorie Garlic-Roasted Winter Squash & Beet Salad

Heat your oven to 425 °F (220 °C).

Position racks in the upper-middle and lower-middle. Line two rimmed sheet pans with parchment or silicone mats—this prevents sticking and saves scrubbing later.

Prep the squash.

Peel, seed, and cube butternut into ¾-inch pieces (about 4 cups). Toss in a large bowl with 1 tsp olive oil, 2 cloves minced garlic, ¼ tsp smoked paprika, ¼ tsp kosher salt, and 2 Tbsp vegetable broth. The broth helps steam the interiors so they creamy-soften while the exteriors caramelize.

Prep the beets.

Scrub and peel beets; cut into ½-inch dice for faster roasting. In the same bowl (no need to rinse), toss beets with ½ tsp olive oil, 1 clove minced garlic, ⅛ tsp salt, and 1 Tbsp broth. Chioggia beets won’t stain, but reds will—keep them separate on the pan if you want distinct colors.

Arrange for maximum browning.

Spread squash on one pan, beets on the other—crowding = steaming. Sprinkle 2 Tbsp raw pumpkin seeds over each pan; they’ll toast alongside the veg. Roast 20 minutes, rotate pans, then roast another 10–15 minutes until edges are mahogany and a paring knife slides through with gentle resistance.

Whisk the garlicky citrus-tahini dressing.

In a jam jar, combine 2 Tbsp tahini, juice of ½ orange (about 2 Tbsp), juice of ½ lemon, 1 small grated garlic clove, ½ tsp maple syrup, ¼ tsp kosher salt, and 2–3 Tbsp warm water. Shake until creamy and pourable; it should coat a spoon but not glug. Taste and add more citrus or salt as needed.

Cool 5 minutes.

Vegetables straight from the oven will wilt your greens. Let them rest until they’re warm, not hot—about 5 minutes—so the arugula stays perky.

Assemble the salad.

In a wide serving bowl, layer 4 cups baby arugula, half the roasted vegetables, and 1 Tbsp toasted pumpkin seeds. Drizzle with 2 Tbsp dressing, toss gently, then repeat with remaining veg, seeds, and dressing. Finish with a shower of orange zest and a crack of black pepper.

Serve or store.

This salad is brilliant warm, room temp, or cold. If meal-prepping, pack greens, vegetables, seeds, and dressing in separate containers; combine just before eating so the arugula stays crisp.

low calorie garlic roasted winter squash and beet salad

Why This Recipe Works

Ingredients You'll Need