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Pork Chops and Squash with Pumpkin Seed Vinaigrette

Peer reviewed by UK recipe editorsAuthored by UK recipe editorsOriginally published 16 Jan 2026

Meets Patient’s editorial guidelines

This vibrant dish of pan-seared pork chops and roasted squash provides a sophisticated yet simple way to enjoy autumn flavours. By roasting the squash until caramelised and golden, you bring out its natural sweetness, which serves as a beautiful counterpoint to the savoury, succulent pork. The entire meal is brought to life with a crunchy pumpkin seed vinaigrette, offering a refreshing citrus lift from fresh lime and aromatic coriander.

As a diabetes-friendly recipe, this meal is naturally high in fibre and packed with lean protein, making it an excellent choice for a healthy mid-week dinner. Using seasonal winter squash varieties like kabocha or butternut ensures a satisfying, nutrient-dense base that feels truly indulgent. Serve it as a stand-alone main for a wholesome and balanced dinner that the whole family will appreciate.

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Ingredients for Pork Chops and Squash with Pumpkin Seed Vinaigrette

  • 2 tablespoons shelled pumpkin seeds (pepitas)

  • 1.4kg winter squash (such as acorn, kabocha, delicata, or butternut), halved, seeded, cut into 1" wedges

  • 5 tablespoons olive oil, divided

  • Kosher salt, freshly ground pepper

  • 4 1"-thick bone-in pork chops

  • 1/2 small garlic clove, finely grated

  • 45ml coarsely chopped fresh coriander plus leaves for garnish

  • 2 tablespoons (or more) fresh lime juice

How to make Pork Chops and Squash with Pumpkin Seed Vinaigrette

Preheat oven to 218°C. Spread out pumpkin seeds on a large rimmed baking sheet. Toast, tossing once, until just beginning to darken, about 4 minutes. Let cool. Coarsely chop; set aside.

Toss squash with 1 tablespoon oil on a large rimmed baking sheet; season with salt and pepper. Roast squash, turning occasionally, until golden brown and tender, 35-40 minutes.

When squash has been roasting for 30 minutes, heat 1 tablespoon oil in a large heavy skillet over medium-high heat. Season pork chops with salt and pepper and cook until brown, 5-8 minutes. Turn over and cook until pork is cooked through, about 3 minutes longer.

Whisk garlic, 45ml chopped coriander, 2 tablespoons lime juice, reserved toasted pumpkin seeds, and remaining 45ml oil in a small bowl to combine. Season vinaigrette with salt, pepper, and more lime juice, if desired.

Divide squash and pork among plates; spoon vinaigrette over. Top with coriander leaves.

Disclaimer

While every effort has been made to ensure the information is accurate and up to date, individual needs may vary and dietary requirements can differ based on personal health conditions. Always check food labels and allergen information before preparing or consuming any recipe. If you have specific health concerns, allergies, intolerances, or are following a medically prescribed diet, seek advice from your GP, pharmacist, or a registered dietitian before making significant changes to your diet or lifestyle.

Article history

The information on this page is peer reviewed by qualified clinicians.

  • 16 Jan 2026 | Originally published

    Authored by:

    UK recipe editors

    Peer reviewed by

    UK recipe editors
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