Healthy Kabocha Salad with Cream Cheese & White Miso (No Mayo!)

Japanese Kabocha Salad: Pumpkin & Cream Cheese with a Hint of Miso

(かぼちゃとクリームチーズのサラダ：白味噌仕立て)

This elegant pumpkin salad is a delightful blend of textures and flavors, featuring creamy kabocha, rich cream cheese, crunchy nuts, and sweet dried fruits.

The secret ingredient? White Miso. By using miso instead of mayonnaise, we reduce the calorie count while adding a subtle “Japanese soul food” depth. It’s a sophisticated side dish that pairs perfectly with both Japanese and Western meals.

Tips for a Perfect Salad

Avoid Boiling: To prevent a watery salad, steam your pumpkin. This preserves the dense, flaky texture of the kabocha.
Unlock the Sweetness: Pumpkins contain an enzyme called beta-amylase. By heating them slowly between 70-80°C, you convert starches into maltose, making the pumpkin naturally sweet and delicious.
The Right Miso: Shiro Miso (white miso) is highly recommended for its smooth texture and mild, sweet profile which complements cream cheese beautifully.
Roast for Aroma: Use roasted nuts and sesame seeds to add a nutty fragrance that elevates the entire dish.

Nutrition Facts (Total Recipe)

Calories	Protein	Total Fat	Total Carbs	Sodium
1317 kcal	33.6 g	72.8 g	158.9 g	3.2 g

Ingredients (Serves 4–6)

Pumpkin: Half (approx. 750g before seeds/skin removed)
Cream Cheese: 100g
White Miso (Shiro Miso): 20g
Milk: 20g (adjust based on the pumpkin’s moisture)
Nuts & Dried Berries: 80g (e.g., walnuts, almonds, cranberries)
White Roasted Sesame Seeds: 2g
Black Pepper: To taste

Cooking Instructions

Prep the Pumpkin: Wash the pumpkin thoroughly and scoop out the seeds with a spoon.
Steam: Steam the pumpkin for about 30 minutes until tender.
Skinning: Once the pumpkin is cool enough to handle, remove the skin. (It’s fine if some small pieces remain for color and nutrition!)
Mash: Place the pumpkin in a bowl and mash with a spoon while still warm.
Adjust Texture: Mix in the milk. Add more or less depending on how dry or moist your pumpkin is.
Combine: Cut the cream cheese into 2cm cubes. Add the cream cheese, white miso, nuts, berries, sesame seeds, and a crack of black pepper to the bowl.
Final Fold: Gently fold the ingredients together. Stop mixing while the cream cheese still holds its shape to ensure a beautiful, chunky texture.

Related Link🔗

This pumpkin salad uses mayonnaise dressing. Check out this recipe too!　👉

If you prefer a classic creamy finish, don’t miss our signature Mayonnaise-based Pumpkin Salad recipe! 👉 [Pumpkin salad with mayonnaise dressing]

📖Read the Japanese version of this article here! [マヨなし！かぼちゃとクリームチーズのサラダ｜白味噌でコク深い味わいに]　

naokoan

Hi, I’m Naoko! I am a licensed Registered Dietitian in Japan, currently working in a hospital setting. My daily mission is to provide nutritious, healing meals to patients, ensuring that every dish supports their health and brings a smile to their face. My recipes are more than just cooking guides—they are built on scientific nutritional balance and clinical experience. Why I provide ingredients in grams (g): You might notice that all my recipes use precise gram measurements. This is because, as a dietitian, I believe that accuracy is the key to true health management. Whether you are tracking calories, managing salt intake, or simply want to recreate the exact flavor of a professional hospital kitchen, these measurements ensure your success and well-being. My Specialty: I specialize in high-pressure cooking and oven recipes that save time without sacrificing nutrition. My goal is to introduce the world to “Real Japanese Home Cooking”—dishes that are simple, budget-friendly, and body-friendly. I’m thrilled to share the wisdom of Japanese nutrition with you. Let’s cook our way to a healthier life!