Watermelon Feta Pasta Salad

What better way to celebrate the transition than with a salad that celebrates the best of both seasons?

Pasta salad with cilantro lime dressing and pumpkin seeds

It’s that time of the year — when summer is winding down and we start thinking about the fall. What better way to celebrate the transition than with a salad that celebrates the best of both seasons?

Watermelon is the ultimate summer food. Who doesn’t enjoy a juicy watermelon slice on a hot day? It’s virtually fat-free and rich in vitamin A and C. It’s a great guilt-free way to enjoy something sweet.

Toasted pumpkin seeds are a fall snacking staple. They are packed with fiber and protein, and make an excellent flavor compliment with the sweet watermelon. Add a little feta cheese for additional key vitamins and minerals plus a bold and tangy flavor punch. This soft cheese is full of calcium, vitamin B12 and vitamin B6, making it a great energy-boosting addition to any recipe.

Pack in a hearty serving of fruits, vegetables and protein at your next backyard BBQ or tailgating party!


1 tablespoon shallots, peeled and finely chopped

¾ cup fresh cilantro, chopped

1 garlic clove, minced

2 2/3 tablespoons pumpkin seeds

½ teaspoon kosher salt

1/8 teaspoon ground black pepper

1 teaspoon brown sugar

2 2/3 tablespoons unseasoned rice vinegar

½ cup olive oil

¼ cup fresh lime juice


4 ½ cups cooked bow-tie pasta

¾ cup pumpkin seeds

4 1/2 cups watermelon, cubed into 1-inch pieces

6 tablespoons feta cheese

¾ cup radish slices

1 1/2 cups carrots, sliced

¾ cup green onions, sliced

4 1/2 cups spring mix greens

½ teaspoon kosher salt

½ teaspoon ground black pepper

Heat oven to 350 degrees and toast the pumpkin seeds for 5 to 10 minutes, or toast them in a dry skillet over medium heat, stirring constantly. The seeds will start to pop and become fragrant when ready. Meanwhile, place all dressing ingredients into a blender and process until smooth. Cook pasta according to package directions, then place all salad ingredients into a bowl and toss with dressing.

Makes 6 servings

Portion size: 2 cups

Calories: 574.7

Protein (g): 21.3

Carbohydrate (g): 52

Total fat (g): 34.4

Sodium (mg): 489.3

Saturated fat (g): 6.3

Dietary fiber (g): 7.9


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