Kale & Roasted Sweet Potato Salad is a fresh and colorful dish that’s both healthy and satisfying. The slightly crispy, roasted sweet potatoes add a sweet, comforting flavor that pairs perfectly with the hearty, slightly bitter kale. Tossed with a simple dressing, this salad is full of textures and tastes that keep each bite interesting.
I love making this salad when I want something that feels good to eat but still has a bit of a treat in it. Roasting the sweet potatoes brings out their natural sweetness, which balances the earthiness of the kale. Plus, if you massage the kale a little with some olive oil and lemon juice before adding everything else, it softens up and tastes so much better—trust me on this.
One of my favorite ways to enjoy this salad is as a light lunch or a side dish with grilled chicken or fish. It’s great served warm or at room temperature, making it easy to prepare ahead and bring along for a picnic or packed lunch. This salad always makes me feel like I’m doing something good for myself while still enjoying every bite!
Key Ingredients & Substitutions
Sweet Potatoes: Roasting sweet potatoes brings out their natural sweetness and soft texture. If you don’t have sweet potatoes, try butternut squash or carrots as a tasty alternative.
Kale: Fresh kale adds a nice chew and slight bitterness. If kale is too tough for you, baby spinach or arugula are softer leafy options that work well.
Nuts & Seeds: Pumpkin seeds and pecans add crunch and nutty flavor. You can swap pecans for walnuts or almonds, and pumpkin seeds for sunflower seeds if needed.
Feta Cheese: Feta adds a salty creaminess to balance the sweet and bitter elements. For a dairy-free choice, omit or use a tangy vegan cheese or toasted nutritional yeast.
Dressing: The lemon-honey-mustard dressing gives brightness and a touch of sweetness. Maple syrup works great instead of honey for a vegan-friendly dressing.
How Do You Soften Kale for a Better Salad?
Kale can be tough and bitter when raw, so softening it helps make the salad pleasant to eat. Here’s how I do it:
- Remove the tough stems and chop the leaves finely.
- Place kale in a large bowl, add a pinch of salt and a small drizzle of olive oil.
- Massage the leaves by squeezing and rubbing them between your hands for 2-3 minutes.
- The leaves will become darker, softer, and less bitter—this makes a big difference in texture and flavor.
Massaged kale blends better with the dressing and other ingredients. It keeps the salad fresh but easier to chew and enjoy.
Equipment You’ll Need
- Baking sheet – Perfect for roasting sweet potatoes evenly.
- Large mixing bowl – Handy for tossing and mixing all ingredients.
- Skillet or dry pan – Useful for toastings nuts and seeds, bringing out extra flavor.
- Whisk or small bowl with a fork – For making the simple dressing.
- Knife and chopping board – For preparing sweet potatoes, kale, and nuts.
Flavor Variations & Add-Ins
- Swap feta for goat cheese or vegan cheese for different tangy notes.
- Add cooked quinoa or grilled chicken to make it more filling.
- Include colorful vegetables like roasted beets or red peppers for extra color and flavor.
- Sprinkle with fresh herbs like parsley, cilantro, or basil for a fresh burst.
How to Make Kale & Roasted Sweet Potato Salad
Ingredients You’ll Need:
For The Salad:
- 1 large sweet potato, peeled and cut into 1-inch cubes
- 1 tablespoon olive oil (for roasting)
- Salt and freshly ground black pepper, to taste
- 5 cups kale leaves, stems removed, chopped
- 1/4 cup pumpkin seeds (pepitas), toasted
- 1/4 cup pecans, roughly chopped and toasted
- 1/4 cup crumbled feta cheese
For The Dressing:
- 1 tablespoon olive oil
- 1 tablespoon fresh lemon juice
- 1 teaspoon honey or maple syrup
- 1/2 teaspoon Dijon mustard
- Salt and pepper, to taste
- Optional: pinch of crushed red pepper flakes
How Much Time Will You Need?
This recipe takes about 10 minutes for prep and 25 to 30 minutes for roasting the sweet potatoes. In total, you’ll spend around 40 minutes to have this tasty salad ready to enjoy.
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 olive oil, salt, and pepper. Spread them out on a baking sheet in a single layer. Roast for 25 to 30 minutes, stirring halfway through, until they are tender and lightly caramelized. When done, take them out and let cool a bit.
2. Toast the Nuts and Seeds:
While the sweet potatoes roast, heat a dry skillet over medium heat. Add the pumpkin seeds and pecans, stirring often until they become fragrant and lightly browned. Remove from heat and set aside.
3. Prepare and Massage the Kale:
Place the chopped kale in a large bowl. Add a pinch of salt and a small drizzle of olive oil if you like. Use your hands to massage the kale for 2-3 minutes until the leaves soften and turn a deeper green. This step makes the kale more tender and delicious.
4. Make the Dressing:
In a small bowl, whisk together the olive oil, lemon juice, honey or maple syrup, Dijon mustard, salt, pepper, and red pepper flakes if you’re using them. Mix well so everything combines.
5. Assemble the Salad:
Add the roasted sweet potatoes, toasted pumpkin seeds, and pecans to the massaged kale. Drizzle the dressing over the salad and toss gently to make sure everything is well coated.
6. Finish and Serve:
Sprinkle the crumbled feta cheese on top just before serving. You can enjoy this salad at room temperature or slightly chilled. It makes a great side or a light, healthy main dish.
Can I Use Frozen Sweet Potatoes for This Salad?
Yes, but make sure to thaw and drain them well before roasting to avoid excess moisture. Roasting times might be slightly shorter since frozen sweet potatoes can cook faster.
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 prevent the kale from getting soggy. Toss everything together just before serving.
Can I Make This Salad Vegan?
Absolutely! Just skip the feta cheese or replace it with a vegan cheese alternative or toasted nuts for added creaminess and texture.
What Other Nuts or Seeds Can I Use?
You can swap pecans and pumpkin seeds for walnuts, almonds, sunflower seeds, or even sliced pistachios depending on what you have on hand or your preferences.
