A perfect way to use up some delicious roast leftovers, this vibrant dip is sweet and rich and a great lunchbox addition.  With just a few simple ingredients, you’ll have a versatile snack that is great for veggie-dipping, wrap-spreading, salad-dressing or even tart filling.

Pumpkin is a fantastic vegetable, particularly for kids. It is a powerhouse of essential nutrients, being rich in vitamin A and C to boost immune function and glowing skin, and is a good source of vitamin E.  Pumpkin also provides some iron, so get dipping with some vitamin C rich capsicum to help little vegetarians, or those who are not big red meat fans.

Pumpkin is rich in phytonutrients including lutein, xanthin and carotenes giving pumpkin its gorgeous rich colour.

Pumpkin is also a helpful home remedy for easing constipation in kids, although, if you do try this at home, omit the feta for this recipe as dairy can contribute to digestive symptoms, and speak to your health practitioner if symptoms continue.



Lactose Free Options | Gluten free | Vegetarian | Nut Free | Vegan Options | Low FODMAP Options | Egg Free | Dairy Free Options | Grain Free | Wheat Free | Soy Free | Seafood Free | Low Oxalate



Family friendly | Freezable | Leftovers | Snack


Preparations time: 10mins



1 cup leftover roasted pumpkin*

50g feta or ricotta, crumbled

2 tbsp fresh parsley, finely chopped

Olive oil


  1. Blend or mash together the pumpkin, feta and parsley.
  2. Drizzle in some olive oil whilst stirring, until soft but not runny.







Variations & Substitutions

If you are roasting the pumpkin specifically for this recipe, preheat the oven to 160C.  Cut the pumpkin into small chunks (around 2cm dice), drizzle with oil (olive or coconut work well), and season with salt and pepper.  Roast for around 40 minutes or until the pumpkin is soft, and the edges slightly caramelised.

Try roasting a few cloves of garlic in with the pumpkin, then squeeze the roasted garlic into the dip for added flavour,

If blending and nuts are not an issue, try blending through a small handful of walnuts or cashews for added protein and fibre.

For a sweeter version of this dip, swap the parsley for ½ tsp cinnamon and ½ tsp vanilla extract, and swap the feta for ricotta.  Use this as a filling for tarts and pies, or blend through a smoothie.

For a dairy and lactose free and vegan option, swap the feta for half a cup of chickpeas or whitebeans and a little extra oil or water to the consistency you like.

For a low FODMAP dip, be sure to use a Kent pumpkin rather than a butternut and use feta cheese.