Roasted Sweet Potato Kale Salad is a colorful, healthy, and comforting dish that brings together the natural sweetness of roasted sweet potatoes with the hearty, slightly bitter bite of kale. The contrast of textures—from tender, caramelized sweet potato cubes to crisp, fresh kale—makes every bite interesting and satisfying. It’s a salad that feels like a meal on its own, perfect for a light lunch or as a side for dinner.
I love how easy this salad is to put together and how versatile it can be. Sometimes I toss in toasted nuts or seeds for an extra crunch, or sprinkle some feta cheese for a little tang. A simple lemon or balsamic dressing brightens it all up and adds a fresh finish. One tip I always follow is to massage the kale with a bit of olive oil and salt before mixing, which softens the leaves and makes them much more enjoyable to eat.
This salad is one of those recipes that’s simple but feels special, and it’s great for changing up your usual greens routine. I often find myself making a big batch because it keeps well in the fridge and tastes even better the next day. It’s such a lovely way to enjoy some nutritious veggies while still feeling like you’re treating yourself.
Key Ingredients & Substitutions
Sweet Potatoes: These bring natural sweetness and a creamy texture when roasted. If you want a twist, try butternut squash or carrots—they roast similarly and add a nice flavor.
Kale: Use curly kale for its texture and nutrition. If kale feels too tough, substitute with baby spinach or Swiss chard, which are softer and easier to eat raw.
Red Onion: Adds sharpness and crunch. If raw onion is too strong, soak slices in cold water for 10 minutes to mellow the bite.
Dried Cranberries: Provide a sweet-tart pop. You can swap with raisins, chopped dates, or dried cherries for variety.
Pumpkin Seeds (Pepitas): Toasted seeds add crunch and nutty flavor. Use toasted sunflower seeds or chopped nuts like almonds or walnuts if preferred.
Dressing: Apple cider vinegar or lemon juice makes the dressing bright and tangy. Feel free to substitute with red wine vinegar for a milder zing. Honey or maple syrup offers gentle sweetness and can be adjusted or omitted if you prefer less sweetness.
How Can I Soften Kale to Make It More Enjoyable in Salads?
Kale is nutritious but can taste tough and bitter if raw. Massaging kale with oil and salt is a simple trick that makes it tender and reduces bitterness, making the salad much more enjoyable.
- Place washed, torn kale leaves in a large bowl.
- Drizzle with a small amount of olive oil (about 1 teaspoon per cup of kale) and sprinkle with a pinch of salt.
- Use your hands to gently squeeze and rub the leaves for 2-3 minutes. You’ll see the kale soften and darken in color.
- This process breaks down the fibers and releases moisture, making the greens easier to chew and digest.
Massaged kale blends beautifully with roasted veggies and dressings, setting a great base for this salad.
Equipment You’ll Need
- Baking sheet – perfect for roasting sweet potato cubes evenly with space to crisp up.
- Large mixing bowl – holds the kale and toppings for easy tossing without spills.
- Sharp knife – helps you cut sweet potatoes and slice onions cleanly and safely.
- Cutting board – a stable surface for chopping and prepping ingredients.
- Small whisk or fork – to mix the dressing smoothly and evenly.
- Measuring spoons – keep your oil, vinegar, and seasonings balanced for great flavor.
Flavor Variations & Add-Ins
- Add crumbled feta or goat cheese for a tangy, creamy contrast to sweet potatoes.
- Swap pumpkin seeds for toasted pecans or walnuts to add a buttery crunch.
- Include cooked quinoa or farro to make the salad more filling and add nutty texture.
- Mix in roasted chickpeas or grilled chicken pieces for extra protein and heartiness.
How to Make Roasted Sweet Potato Kale Salad?
Ingredients You’ll Need:
For the Roasted Sweet Potatoes:
- 2 medium sweet potatoes, peeled and cut into 1-inch cubes
- 1 tbsp olive oil (for roasting)
- Salt and black pepper, to taste
For the Salad:
- 4 cups kale, washed, stems removed, and torn into bite-sized pieces
- 1/2 small red onion, thinly sliced
- 1/3 cup dried cranberries
- 1/4 cup pumpkin seeds (pepitas), toasted
For the Dressing:
- 2 tbsp olive oil
- 1 tbsp apple cider vinegar or lemon juice
- 1 tsp honey or maple syrup
- 1/2 tsp Dijon mustard
- Salt and pepper, to taste
How Much Time Will You Need?
This recipe takes about 10 minutes to prep and about 25-30 minutes to roast the sweet potatoes. You can mix everything up in 5-10 minutes after roasting. In total, expect around 40-45 minutes from start to finish, including some chilling time if you like.
Step-by-Step Instructions:
1. Roast the Sweet Potatoes:
Preheat your oven to 425°F (220°C). Toss the sweet potato cubes with 1 tablespoon of olive oil, salt, and pepper on a baking sheet. Spread them out evenly so they can roast nicely. Bake for about 25-30 minutes, flipping halfway through, until they’re tender and have golden caramelized edges. Remove from the oven and let them cool a bit.
2. Prepare the Kale and Salad Ingredients:
While the sweet potatoes are roasting, place the kale in a large bowl. Drizzle a little olive oil over it and sprinkle some salt. Use your hands to massage the kale for 2-3 minutes until the leaves soften and become deep green. Add the thinly sliced red onions, dried cranberries, and toasted pumpkin seeds to the bowl.
3. Make the Dressing and Toss the Salad:
In a small bowl, whisk together olive oil, apple cider vinegar or lemon juice, honey or maple syrup, Dijon mustard, salt, and pepper until mixed well. Add the roasted sweet potatoes to the kale and toppings. Pour the dressing over everything and toss gently to combine. Taste and adjust seasoning if needed. Serve right away or chill for 15-20 minutes to let flavors blend beautifully.
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 excess moisture. Roasting time might be a bit shorter since frozen pieces can cook faster.
How Should I Store Leftovers?
Store leftovers in an airtight container in the refrigerator for up to 3 days. Keep the dressing separate if possible to prevent the kale from getting soggy. Toss before serving.
Can I Make This Salad Vegan?
Absolutely! The recipe is already vegan-friendly as long as you use maple syrup instead of honey in the dressing.
What Can I Substitute for Kale?
If you don’t have kale, baby spinach or Swiss chard are great alternatives that are tender and mild. Just skip the massaging step as those greens are softer.