This Kale & Roasted Sweet Potato Salad is a perfect blend of hearty and sweet. The chewy, slightly bitter kale pairs beautifully with tender, caramelized sweet potatoes, creating a mix of textures and flavors that just make you want to keep eating. It’s fresh, colorful, and feels like a little burst of sunshine in a bowl.
I love making this salad when I want something healthy but still filling. Roasting the sweet potatoes brings out their natural sweetness, and tossing them with the kale makes the greens way more enjoyable to eat. A simple dressing—maybe a little lemon juice and olive oil—really ties everything together in the nicest way. I usually add some toasted nuts for extra crunch because who doesn’t love a bit of crunch?
One of my favorite times to serve this salad is alongside grilled chicken or as a light lunch on its own. It’s great for gatherings because it holds up well and tastes just as good a few hours later. If you want to mix things up, try adding a sprinkle of feta or a handful of dried cranberries—you can’t go wrong. This salad always feels like a little healthy celebration, and I hope you enjoy it as much as I do!
Key Ingredients & Substitutions
Kale: This salad shines because of fresh kale. I recommend removing the stems and massaging the leaves. If kale isn’t your thing, try baby spinach or arugula for a milder taste.
Sweet Potatoes: Roasted sweet potatoes add natural sweetness and a creamy texture. You can swap them with butternut squash or carrots if needed.
Red Onion: Adds a sharp crunch. If raw onion feels too strong, soak chopped onion in cold water for 10 minutes to mellow the flavor.
Pumpkin Seeds or Nuts: These give a lovely crunch. Toasted walnuts, pecans, or sunflower seeds work well as alternatives.
Feta Cheese (optional): Adds a nice salty creaminess. For a dairy-free version, omit or try a tangy vegan cheese.
How Do You Soften Kale and Keep It Tasty?
Kale can be tough and bitter, but massaging helps. Here’s how:
- Chop the kale into bite-size pieces after removing stems.
- Drizzle olive oil and lemon juice or vinegar over the kale.
- Use clean hands to squeeze and rub the kale for 2-3 minutes until it darkens and softens.
- This breaks down fibers, making it easier to chew and less bitter.
This step really changes the salad texture, making it much more enjoyable without extra cooking.
Equipment You’ll Need
- Baking sheet – I like this because it helps roast the sweet potatoes evenly and makes clean-up easy.
- Mixing bowls – perfect for tossing the kale and combining all ingredients.
- Knife and chopping board – essential for chopping kale, sweet potatoes, and onion.
- Measuring spoons and cups – keep your ingredients precise.
- Hands (for massaging kale) – the best tool to soften the greens for better flavor and texture.
Flavor Variations & Add-Ins
- Protein boost: add cooked chicken, chickpeas, or tofu to make it more filling.
- Cheese swap: try goat cheese or mozzarella if feta isn’t your favorite.
- Extra veggies: add roasted bell peppers, radishes, or shredded carrots for more color and crunch.
- Spice it up: sprinkle with red pepper flakes or add a touch of cumin to the roasted sweet potatoes for extra flavor.
How to Make Kale & Roasted Sweet Potato Salad
Ingredients You’ll Need:
- 3 cups kale, stems removed and chopped
- 2 medium sweet potatoes, peeled and cut into 1-inch cubes
- 1 small red onion, finely chopped
- 1/4 cup pumpkin seeds or toasted nuts (optional)
- 2 tablespoons olive oil (plus extra for roasting)
- 1 teaspoon ground cumin (for sweet potatoes)
- Salt and pepper, to taste
- 2 tablespoons lemon juice or apple cider vinegar
- 1 teaspoon honey or maple syrup (optional, for dressing balance)
- 1/4 cup crumbled feta cheese (optional)
Time You’ll Need:
This salad takes about 40 minutes total. You’ll spend 10 minutes prepping and chopping, around 25-30 minutes roasting the sweet potatoes, and a few minutes tossing everything together. It’s a straightforward recipe that makes a tasty, fresh dish with minimal fuss!
Step-by-Step Instructions:
1. Roast the Sweet Potatoes:
Preheat your oven to 425°F (220°C). Toss the cubed sweet potatoes with 1 tablespoon olive oil, ground cumin, salt, and pepper until evenly coated. Spread them out in a single layer on a baking sheet. Roast for 25-30 minutes, turning once halfway through, until tender and golden brown. Once done, take them out and let them cool a little.
2. Prepare the Kale:
While the sweet potatoes roast, wash the kale well, remove the thick stems, and chop the leaves into bite-sized pieces. Place the kale in a large bowl, drizzle with 1 tablespoon olive oil and the lemon juice or apple cider vinegar. Use your hands to massage the dressing into the kale for 2-3 minutes. This makes the kale softer and less bitter, which makes it much tastier to eat.
3. Combine and Serve:
Add the roasted sweet potatoes, finely chopped red onion, and pumpkin seeds or toasted nuts to the kale. Toss everything gently to combine. Taste and add more salt, pepper, or a touch of honey or maple syrup if you like a little sweetness in your dressing. Finally, sprinkle crumbled feta cheese on top if you’re using it. Serve right away or chill for about 30 minutes so the flavors blend beautifully. Enjoy your fresh and colorful salad!
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 extra moisture. Roasting time may be a bit shorter since frozen sweet potatoes can cook faster once thawed.
How Long Can I Store Leftover Salad?
Store leftovers in an airtight container in the fridge for up to 2 days. The kale will soften further over time, and the flavors will meld nicely. Give it a gentle toss before serving again.
Can I Make This Salad Ahead of Time?
Absolutely! Roast the sweet potatoes ahead and store them separately. Massage the kale and prepare the rest of the salad components before combining everything just before serving to keep the kale fresh and crisp.
What Can I Substitute for Feta Cheese?
If you want to skip the feta, try goat cheese for a similar tangy creaminess or omit cheese altogether for a dairy-free option. You can also add avocado slices for extra richness.