This Kale & Roasted Sweet Potato Salad is a fresh and colorful mix that’s both healthy and satisfying. The tender roasted sweet potatoes add a natural sweetness, while the kale brings a nice, slightly bitter crunch. Toss in some nuts or seeds for a little extra texture, and you’ve got a salad that’s full of flavor and good-for-you ingredients.
I love making this salad because it’s so easy to prepare but feels special enough to serve at a dinner or pack for lunch. Roasting the sweet potatoes really brings out their sweetness, and massaging the kale with a little olive oil softens it just enough to make it enjoyable for even picky eaters. Plus, this salad tastes great the next day, so it’s perfect for meal prep.
When I serve this salad, I usually add a simple lemon vinaigrette to brighten all the flavors. Sometimes I even sprinkle a little cheese on top, like feta or goat cheese, just to add a creamy twist. It’s one of those dishes that makes eating vegetables feel like a treat, and I find friends and family can’t get enough of it!
Key Ingredients & Substitutions
Kale: This is the base of the salad, providing a fresh, slightly bitter crunch. I like using curly kale because it holds up well, but you can switch to baby kale or spinach for a softer texture.
Sweet Potatoes: Roasting brings out their natural sweetness. If you can’t find sweet potatoes, butternut squash works well as a similar swap.
Nuts & Seeds: Mixed nuts and pumpkin seeds add a lovely crunch and nutty taste. Almonds and walnuts are favorites, but sunflower seeds or pepitas are great if you want a nut-free option.
Feta Cheese: It adds a tangy creaminess. Goat cheese is a good alternative, or omit cheese for a dairy-free version and add avocado for creaminess instead.
Dressing: The lemon juice, honey (or maple syrup), Dijon mustard, and garlic create a bright and balanced dressing. You can swap lemon juice with apple cider vinegar if you prefer a different acid.
How Do You Soften Kale Without Losing Its Crunch?
Massaging the kale is a key step that makes the salad easier to eat. Here’s how I do it:
- Tear kale leaves into bite-sized pieces and place in a bowl.
- Drizzle with a bit of olive oil and sprinkle a pinch of salt.
- Rub and squeeze the leaves with your hands for 2-3 minutes.
- You’ll notice the leaves darken in color and become more tender but keep their structure.
This technique breaks down the tough fibers without turning kale mushy, giving the salad a nice bite that mixes well with the roasted sweet potatoes.
Equipment You’ll Need
- Baking sheet – I find it easiest to roast the sweet potatoes evenly spread out on a large sheet.
- Chef’s knife – makes chopping the kale and sweet potatoes quick and safe.
- Large mixing bowl – perfect for massaging the kale and tossing all ingredients together.
- Small pan – for toasting the nuts and seeds without extra dishes.
- Whisk or fork – for mixing up the dressing smoothly.
Flavor Variations & Add-Ins
- Swap feta for goat cheese or crumbled blue cheese for different tangy flavors.
- Add chopped apple or dried cranberries for extra sweetness and texture.
- Use different nuts like pecans or pistachios to change the crunch and flavor.
- Sprinkle with fresh herbs like parsley or cilantro for a bright, fresh note.
Kale & Roasted Sweet Potato Salad
Ingredients You’ll Need:
For the Salad:
- 4 cups kale, washed, stemmed, and chopped
- 2 medium sweet potatoes, peeled and diced into 1/2-inch cubes
- 2 tbsp olive oil, divided
- Salt and freshly ground black pepper, to taste
- 1/3 cup mixed nuts (such as almonds, cashews, or walnuts), roughly chopped
- 1/4 cup pumpkin seeds (optional)
- 1/4 cup crumbled feta cheese (or goat cheese)
For the Dressing:
- 1 tbsp lemon juice (freshly squeezed)
- 1 tsp honey or maple syrup
- 1 tsp Dijon mustard
- 1 small garlic clove, minced
How Much Time Will You Need?
This salad takes about 10 minutes to prep, 25–30 minutes to roast the sweet potatoes, and just a few minutes to toast nuts and mix the dressing. Altogether, you’ll spend around 40 minutes from start to finish, with most of the time hands-off while roasting.
Step-by-Step Instructions:
1. Roast the Sweet Potatoes:
Preheat your oven to 400°F (200°C). Toss the diced sweet potatoes with 1 tablespoon olive oil, salt, and pepper. Spread them evenly on a baking sheet. Roast for 25-30 minutes, flipping halfway through, until tender and lightly caramelized.
2. Prepare and Massage the Kale:
While the potatoes roast, put the chopped kale in a large bowl. Drizzle with the remaining 1 tablespoon olive oil and a pinch of salt. Massage the leaves with your hands for 2-3 minutes until they become darker and softer.
3. Toast Nuts and Seeds:
In a small pan over medium heat, toast the mixed nuts and pumpkin seeds (if using) until fragrant and lightly browned, about 3-5 minutes. Stir often to avoid burning.
4. Make the Dressing:
In a small bowl, whisk together lemon juice, honey (or maple syrup), Dijon mustard, and minced garlic. Add salt and pepper to taste.
5. Assemble the Salad:
Add the roasted sweet potatoes and toasted nuts to the massaged kale. Drizzle the dressing over everything, then gently toss to combine. Sprinkle crumbled feta cheese on top before serving.
6. Serving Suggestions:
Serve immediately for the freshest taste, or chill the salad 15-20 minutes to let the flavors meld. Enjoy as a hearty side dish or a light main course.
Can I Use Frozen Sweet Potatoes for This Salad?
Yes, you can! Just make sure to thaw them completely and pat dry before roasting to avoid extra moisture. Roasting time might be a bit shorter, so keep an eye on them.
How Do I Store Leftovers?
Store leftovers in an airtight container in the fridge for up to 3 days. Keep the dressing separate if possible to maintain the kale’s texture, and add it just before serving.
Can I Make This Salad Vegan?
Absolutely! Simply skip the feta cheese or replace it with a vegan cheese alternative or creamy avocado for richness.
Can I Prepare the Salad Ahead of Time?
Yes! You can roast the sweet potatoes and toast the nuts a day ahead, then store them separately. Massage the kale and mix everything with the dressing right before serving for the best texture.