This Kale & Roasted Sweet Potato Salad is a colorful, fresh mix that’s both hearty and light. The roasted sweet potatoes add a lovely sweetness and warmth, while the kale brings a nice, crisp texture and earthiness. Tossed together, these ingredients create a balanced bowl full of flavor and healthy goodness.
I really love making this salad because it’s easy to prepare and feels so satisfying. I usually roast the sweet potatoes with a bit of olive oil and a sprinkle of salt to bring out their natural sweetness, and then massage the kale a little so it softens up and tastes less bitter. It’s a simple trick that makes the greens much more enjoyable to eat!
My favorite way to enjoy this salad is as a side dish with grilled chicken or chickpeas for a vegetarian boost. It also travels well, so I pack it for work lunches when I want something fresh but filling. I think everyone appreciates the combo of warm, roasted veggies with fresh leafy greens, making this salad a regular on my menu.
Key Ingredients & Substitutions
Sweet Potatoes: These add a natural sweetness and soft texture to the salad. If you don’t have sweet potatoes, you can also use butternut squash or pumpkin cubes for a similar effect.
Kale: I recommend curly kale because it holds up well and has great flavor. If kale isn’t available, try baby spinach or chard, but massage them gently since they’re more delicate.
Feta Cheese: Feta gives a nice tangy contrast. For dairy-free options, you can substitute with crumbled tofu or omit it altogether.
Pumpkin & Sunflower Seeds: These add a satisfying crunch. Feel free to swap with toasted walnuts, pecans, or almonds if you prefer.
Dressing Ingredients: Apple cider vinegar and Dijon mustard bring brightness and depth. You can swap the vinegar with lemon juice. For sweetness, honey is great, but maple syrup works well for vegan diets too.
How Do You Get Kale Tender and Less Bitter?
Massaging kale is key here. Raw kale can be tough and bitter, but a quick massage softens it and makes it more enjoyable.
- Place chopped kale in a big bowl.
- Drizzle olive oil and sprinkle salt over it.
- Use your hands to squeeze and rub the leaves for 2-3 minutes until they darken and become tender.
- This breaks down the fiber and releases natural oils, reducing bitterness.
Massaged kale blends better with dressings and makes the salad way more pleasant to eat. It’s a simple step but makes a big difference!
Equipment You’ll Need
- Baking sheet – I recommend it because it’s perfect for roasting the sweet potatoes evenly.
- Large mixing bowl – useful for massaging kale and tossing the salad ingredients.
- Small bowl and whisk – for mixing the dressing; they keep everything organized and easy to combine.
- Knife and cutting board – for peeling and chopping the sweet potatoes and kale.
Flavor Variations & Add-Ins
- Use roasted butternut squash instead of sweet potatoes for a nutty flavor.
- Switch feta for crumbled goat cheese or vegan cheese for different tangs.
- Add shredded cooked chicken, chickpeas, or grilled shrimp for extra protein.
- Stir in fresh herbs like parsley, cilantro, or basil to boost brightness and flavor.
Kale & Roasted Sweet Potato Salad
Ingredients You’ll Need:
For the Roasted Sweet Potatoes:
- 1 large sweet potato (about 1 lb), peeled and diced into 1-inch cubes
- 1 tablespoon olive oil
- Salt and black pepper, to taste
For the Salad:
- 6 cups curly kale, stems removed and chopped
- 2 tablespoons olive oil (for massaging kale)
- 1/4 teaspoon sea salt (for massaging kale)
- 1/4 cup pumpkin seeds (pepitas), toasted
- 1/4 cup raw sunflower seeds, toasted
- 1/4 cup crumbled feta cheese
- 1 small red chili or red pepper flakes, finely chopped (optional)
For the Dressing:
- 3 tablespoons extra virgin olive oil
- 1 tablespoon apple cider vinegar or lemon juice
- 1 teaspoon Dijon mustard
- 1 teaspoon honey or maple syrup
- Salt and freshly ground black pepper, to taste
How Much Time Will You Need?
This salad takes about 10 minutes to prep and 20-25 minutes to roast the sweet potatoes. In total, plan for around 30-35 minutes to make it from start to finish.
How to Prepare Your Kale & Roasted Sweet Potato Salad:
1. Roast the Sweet Potatoes:
Preheat your oven to 425°F (220°C). Toss the diced sweet potatoes with olive oil, salt, and pepper on a baking sheet. Spread them out evenly in a single layer. Roast for 20-25 minutes, flipping halfway through, until tender and golden. Then remove and let cool slightly.
2. Massage the Kale:
While the sweet potatoes roast, put the chopped kale into a large bowl. Drizzle with olive oil and sprinkle with sea salt. Use your hands to massage the kale for 2-3 minutes until the leaves soften and turn a darker green. This helps make the kale tender and less bitter.
3. Make the Dressing:
Whisk together the olive oil, apple cider vinegar or lemon juice, Dijon mustard, honey or maple syrup, salt, and pepper in a small bowl until combined.
4. Combine the Salad:
Add the warm roasted sweet potatoes to the massaged kale. Then toss in the toasted pumpkin seeds, sunflower seeds, and red chili or red pepper flakes if you like some heat. Drizzle the dressing over everything and toss gently to coat the salad well.
5. Finish and Serve:
Sprinkle the crumbled feta cheese on top. Serve the salad immediately for the freshest taste, or chill it in the fridge if you prefer it cold.
Enjoy your vibrant, healthy Kale & Roasted Sweet Potato Salad as a delicious main or side dish!
Can I Use Frozen Sweet Potatoes for This Salad?
Yes, you can! Just make sure to thaw them completely and pat them dry before roasting to avoid excess moisture. Adjust roasting time as needed since frozen sweet potatoes might cook faster.
How Long Does This Salad Keep in the Refrigerator?
Store leftovers in an airtight container and keep in the fridge for up to 3 days. The salad is best enjoyed fresh, but it will still taste great cold or at room temperature.
Can I Make This Salad Vegan?
Absolutely! Simply omit the feta cheese or replace it with a plant-based cheese or toasted nuts for a similar texture and flavor boost.
What Can I Use Instead of Apple Cider Vinegar in the Dressing?
Lemon juice is a perfect substitute and adds a fresh, bright flavor. You can also try white wine vinegar if you prefer a milder taste.
