Sweet Potato Salad

Sweet potato salad combines vibrant colors and rich flavors, making it a delightful addition to any meal. I remember first trying this recipe at a friend’s barbecue — the creamy feta paired with the sweetness of roasted sweet potatoes instantly won me over. It’s perfect for any occasion, whether you’re hosting a summer gathering, prepping a healthy lunch, or just craving something fresh and hearty. Plus, this dish is not only satisfying but also loaded with nutrients, making it a guilt-free indulgence.

What Makes This Recipe Special

This sweet potato salad stands out for its combination of textures and flavors. The sweet, caramelized bits of sweet potato meld beautifully with the peppery arugula, crunchy seeds, and creamy feta cheese, while the tangy dressing ties everything together. It’s budget-friendly, quick to prepare, and can easily be made ahead of time, making it ideal for busy weekdays or festive gatherings. On top of all that, it’s packed with vitamins and minerals, making it a wholesome choice that both kids and adults will love.

"I made this sweet potato salad for a potluck, and it disappeared within minutes! Everyone asked for the recipe." – A Happy Home Chef

Preparing Sweet Potato Salad

Creating this delicious salad is easier than it looks! You’ll begin by roasting the sweet potatoes to bring out their natural sweetness. While they cool, you’ll toast some seeds and whip up a tangy dressing. Finally, you’ll toss everything together for a salad that’s both colorful and satisfying!

Everything You Need for This Recipe

Here’s your essential ingredient checklist for the sweet potato salad:

• 1½ pounds sweet potatoes (approximately 3 large)
• ½ tablespoon extra virgin olive oil (plus ½ tablespoon for toasting seeds)
• ½ teaspoon salt (divided)
• 3 tablespoons mixed seeds (pumpkin, sesame, sunflower)
• ¼ cup dried cranberries
• ½ red onion (thinly sliced)
• 5 cups arugula (or a mix of arugula and baby spinach)
• 3 ounces feta cheese (crumbled)
• 3 tablespoons extra virgin olive oil (for dressing)
• 3 tablespoons lemon juice
• 2 tablespoons mustard
• 1½ tablespoons maple syrup (or honey)
• 1 teaspoon dried oregano
• ⅛ teaspoon black pepper (or red pepper flakes)

Step-by-Step Directions

1. Prep the Oven: Preheat your oven to 400°F (200°C). If you’re using an air fryer, skip the preheating step.

2. Roast Sweet Potatoes: Peel and cut the sweet potatoes into 1-inch cubes. Place them on a baking tray, drizzle with ½ tablespoon olive oil, and sprinkle with ½ teaspoon salt. Toss well to coat. Bake for about 30 minutes or air fry for 20 minutes, until fork-tender.

3. Toast the Seeds: In a non-stick or stainless steel pan, heat ½ tablespoon olive oil over low heat. Add seeds and ¼ cup dried cranberries, seasoning with a pinch of salt. Toast for about two minutes, stirring often, then set aside to cool.

4. Make the Dressing: In a bowl, whisk together 3 tablespoons olive oil, lemon juice, mustard, maple syrup, oregano, ½ teaspoon salt, and ⅛ teaspoon black pepper until well combined.

5. Assemble the Salad: On a large serving platter, arrange 5 cups of arugula. Top with roasted sweet potatoes, sliced red onion, crumbled feta, toasted seeds, and cranberries. Drizzle with half of the dressing. Keep the remaining dressing on the side for guests to serve themselves.

How to Serve Sweet Potato Salad

This sweet potato salad is versatile enough to be enjoyed in many ways. Serve it as a vibrant side dish alongside grilled meats or sandwiches, or pack it for a nutritious lunch. For a heartier meal, consider adding grilled chicken or chickpeas on top. Pair it with a light vinaigrette-dressed green salad or some crusty bread for a well-rounded meal.

Best Way to Store Sweet Potato Salad

To enjoy leftovers or to make this salad ahead of time, follow these storage tips:

• Refrigeration: Store any leftovers in an airtight container in the refrigerator for up to 3-4 days.
• Make-Ahead: You can prepare all components in advance; just combine everything right before serving for the best flavor.
• Freezing: While the salad can technically be frozen, it’s best enjoyed fresh, as the texture of the greens and feta may change after thawing.

Pro Chef Tips

• Roasting Perfection: Ensure sweet potatoes are cut uniformly for even cooking. If they’re too crowded on the baking sheet, they’ll steam instead of roast.
• Freshness First: Use fresh ingredients whenever possible — this salad shines with fresh arugula and high-quality olive oil.
• Adjust to Taste: Feel free to tweak the dressing ingredients to match your taste preferences. A splash of apple cider vinegar can add a tangy kick!

Creative Twists

Don’t hesitate to customize this salad to your heart’s content! Here are some variations you might consider:

• Herb Infusion: Add fresh herbs like dill or parsley for a burst of flavor.
• Nuts for Crunch: Swap out seeds for your favorite nuts such as walnuts or pecans for added richness.
• Spicy Kick: Incorporate sliced jalapeños or red pepper flakes for some heat.

Your Questions Answered

What’s the prep time for this sweet potato salad?
The prep time is about 15-20 minutes, with an additional 30 minutes for roasting the sweet potatoes.

Can I substitute other greens?
Absolutely! Baby spinach, kale, or mixed salad greens work well too.

How do I ensure the sweet potatoes are perfectly cooked?
Check for doneness by piercing with a fork; they should be tender and easily pierced.

Is this salad suitable for meal prep?
Yes! Just store all components separately and combine when you’re ready to serve for optimal freshness.

Now it’s time to gather your ingredients and enjoy the process of making this vibrant and satisfying sweet potato salad!

Sweet Potato Salad

---

• Total Time: 50 minutes
• Yield: 4 servings 1x
• Diet: Vegetarian

Pin Recipe

Pin Recipe

Description

A vibrant and satisfying sweet potato salad featuring roasted sweet potatoes, peppery arugula, crunchy seeds, and creamy feta, perfect for any occasion.

---

Ingredients

Scale 1x2x3x

• 1½ pounds sweet potatoes (approximately 3 large)
• ½ tablespoon extra virgin olive oil (plus ½ tablespoon for toasting seeds)
• ½ teaspoon salt (divided)
• 3 tablespoons mixed seeds (pumpkin, sesame, sunflower)
• ¼ cup dried cranberries
• ½ red onion (thinly sliced)
• 5 cups arugula (or a mix of arugula and baby spinach)
• 3 ounces feta cheese (crumbled)
• 3 tablespoons extra virgin olive oil (for dressing)
• 3 tablespoons lemon juice
• 2 tablespoons mustard
• 1½ tablespoons maple syrup (or honey)
• 1 teaspoon dried oregano
• ⅛ teaspoon black pepper (or red pepper flakes)

---

Instructions

1. Preheat your oven to 400°F (200°C).
2. Peel and cut the sweet potatoes into 1-inch cubes, toss with ½ tablespoon olive oil and ½ teaspoon salt, and bake for about 30 minutes until fork-tender.
3. In a pan, heat ½ tablespoon olive oil over low heat, add seeds and cranberries with a pinch of salt, and toast for about 2 minutes.
4. In a bowl, whisk together 3 tablespoons olive oil, lemon juice, mustard, maple syrup, oregano, ½ teaspoon salt, and ⅛ teaspoon black pepper to make the dressing.
5. On a serving platter, arrange the arugula, top with roasted sweet potatoes, sliced red onion, crumbled feta, toasted seeds, and cranberries, and drizzle with half of the dressing.

Notes

Enjoy this salad as a side dish, pack it for lunch, or customize it with grilled chicken or chickpeas.

• Prep Time: 20 minutes
• Cook Time: 30 minutes
• Category: Salad
• Method: Roasting
• Cuisine: American

Nutrition

• Serving Size: 1 serving
• Calories: 300
• Sugar: 10g
• Sodium: 350mg
• Fat: 16g
• Saturated Fat: 3g
• Unsaturated Fat: 13g
• Trans Fat: 0g
• Carbohydrates: 40g
• Fiber: 6g
• Protein: 8g
• Cholesterol: 10mg

Keywords: sweet potato salad, vegetarian salad, summer side dish, healthy salad, meal prep