Name: Roasted Sweet Potato & Kale Salad
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Cuisine: American
Ingredients: 2 medium sweet potatoes, peeled and diced; 1 tablespoon olive oil; Salt and pepper, to taste; 1 bunch kale, stems removed and chopped; 1 tablespoon lemon juice; 1/4 cup red onion, thinly sliced; 1/4 cup dried cranberries; 1/4 cup crumbled feta cheese (optional); 2 tablespoons pumpkin seeds or sunflower seeds; For the dressing:; 3 tablespoons olive oil; 1 tablespoon apple cider vinegar; 1 tablespoon Dijon mustard; 1 teaspoon maple syrup or honey; Salt and pepper, to taste

This Roasted Sweet Potato & Kale Salad is a wholesome, flavorful dish that brings together the earthy sweetness of roasted sweet potatoes with the hearty texture of kale. Complemented by crunchy toppings and a simple vinaigrette, it makes for a satisfying main course or a nourishing side dish.

Why You’ll Love This Recipe

This salad offers the perfect balance of flavors and textures. The caramelized sweet potatoes contrast beautifully with the robust and slightly bitter kale. It’s nutrient-dense, gluten-free, and can be easily adapted to suit vegan or vegetarian diets. Whether you’re looking for a light lunch, a colorful side for dinner, or a meal prep option, this salad fits the bill.

ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

Sweet potatoes
Kale
Olive oil
Salt
Black pepper
Garlic powder
Red onion
Pumpkin seeds or sunflower seeds
Dried cranberries or raisins
Apple cider vinegar or lemon juice
Dijon mustard
Maple syrup or honey

directions

Preheat the oven to 400°F (200°C).
Peel and cube the sweet potatoes. Toss with olive oil, salt, pepper, and garlic powder.
Spread the sweet potatoes on a baking sheet and roast for 25–30 minutes, flipping halfway through, until golden and tender.
While the potatoes roast, prepare the kale. Remove the stems, chop the leaves, and massage them with a bit of olive oil and a pinch of salt until softened.
Thinly slice the red onion and add it to the kale.
In a small bowl, whisk together apple cider vinegar (or lemon juice), Dijon mustard, olive oil, and maple syrup (or honey) to create the dressing.
Once the sweet potatoes are done, let them cool slightly before adding to the kale.
Toss the salad with the dressing, then top with seeds and dried fruit.
Serve immediately or refrigerate for later.

Servings and timing

This recipe yields approximately 4 servings.
Prep time: 10 minutes
Cook time: 30 minutes
Total time: 40 minutes

Variations

Add protein: Include chickpeas, grilled chicken, or quinoa for a more filling meal.
Use different greens: Substitute kale with spinach, arugula, or mixed greens if preferred.
Cheese options: Add crumbled feta or goat cheese for a creamy contrast.
Spice it up: Sprinkle with chili flakes or smoked paprika for a kick.
Nutty crunch: Swap seeds with toasted walnuts or pecans.

storage/reheating

Store the salad in an airtight container in the refrigerator for up to 3 days. For best texture, keep the dressing separate and add just before serving. Reheating is not necessary unless you prefer the sweet potatoes warm—if so, microwave them separately and mix with the rest before serving.

FAQs

How do I massage kale, and why is it necessary?

Massaging kale with a little oil or lemon juice helps break down its tough fibers, making it softer and more palatable for salads.

Can I make this salad ahead of time?

Yes, you can prepare all components ahead. Store the roasted sweet potatoes and dressing separately, and combine everything just before serving.

What can I substitute for maple syrup in the dressing?

You can use honey, agave syrup, or omit the sweetener entirely for a tangier vinaigrette.

Is this salad suitable for vegans?

Yes, if you use maple syrup and avoid adding cheese or animal protein, the recipe is completely vegan.

How do I keep the kale from wilting?

Kale holds up well even after being dressed. For best results, keep it refrigerated and consume within a couple of days.

Can I roast the sweet potatoes in advance?

Absolutely. Roasted sweet potatoes can be stored in the fridge for up to 4 days and used cold or reheated.

What type of kale works best for this salad?

Curly kale or lacinato (also known as dinosaur kale) both work well. Lacinato kale is more tender and slightly sweeter.

How do I add more crunch to this salad?

Add roasted chickpeas, croutons, or extra seeds for a crunchy texture.

Can I freeze this salad?

Freezing is not recommended, as kale and roasted sweet potatoes do not maintain their texture after thawing.

Is this salad gluten-free?

Yes, the ingredients are naturally gluten-free. Always check packaged items like mustard or dried fruit for hidden gluten.

Conclusion

Roasted Sweet Potato & Kale Salad is a delicious, nutrient-rich option for any time of the year. With its vibrant colors, diverse textures, and customizable ingredients, it’s both satisfying and simple to prepare. Whether served warm or cold, as a main or side, this salad will become a reliable favorite in your healthy meal rotation.