This healthy sweet potato kale salad is bursting with flavour and packs a punch of nutrition. This is a perfect make ahead lunch for the week!
A boring salad is the bane of my existence as a dietitian, so I’ve come up with this sweet potato and kale salad that will leave you feeling satisfied, healthy, and happy from the inside out.
Salads should contain more than just lettuce and dressing, they should have some crunch, be bursting with flavour, and they should leave you feeling vibrant and energized. Plus, the more ingredients, the better (unless they require a lot of chopping…ugh!).
This sweet potato kale salad requires minimal chopping and it holds a balance of protein, vegetables, carbs, and healthy fats, so enjoy it as a meal or side, whichever you prefer!
Why you will love this sweet potato and kale salad
Meal prep friendly – There’s nothing worse than prepping a salad only to find it wilted and soggy the next day. With kale as the base, you don’t have to worry! Kale actually gets better once it absorbs the dressing. This salad stays fresh and delicious for up to 5 days in the fridge, making it a perfect make-ahead meal.
Packed with nutrition – This salad is full of nutrient-rich superfoods like kale, sweet potatoes, edamame, and pumpkin seeds. These are all packed with vitamins, minerals, fibre, and antioxidants to help you feel your best.
Filling – This isn’t your average leafy salad. With hearty ingredients like roasted sweet potatoes, edamame beans, and crunchy pumpkin seeds, this bowl will keep you full, fueled, and satisfied. Enjoy it as a full meal or a side dish!
Ingredients
Kale – a dark leafy green superfood that’s chock full of antioxidants.
Sweet potato – a one-of-a-kind carbohydrate that provides irreplaceable flavour and enjoyment.
Edamame beans – a vegetarian protein source that pairs perfectly with this salad. Make sure to use shelled edamame beans! I typically find these in the freezer section of the grocery store.
damame beans: Swap for cooked chicken, chickpeas, or lentils for a different protein source.
Pumpkin seeds: Try avocado for creaminess or sunflower seeds for a nut-free crunch.
Parmesan: Substitute with Asiago, Pecorino, or nutritional yeast for a dairy-free option.
Pumpkin seeds – provide healthy fats, iron, and magnesium.
Parmesan – a flavour booster!
Caesar dressing – a better-for-you homemade dressing that compliments all the flavours in this salad perfectly!
How to make roasted sweet potato and kale salad
Slice & bake your sweet potatoes – slice your sweet potatoes into coins that are ½” thick, then arrange them on a sheet pan lined with parchment paper. Drizzle with olive oil, salt, and pepper and bake at 400ºF for 30-40 minutes flipping halfway through.
Prepare the kale – Remove the stems of the kale and chop the kale into bite sized pieces.
Make the dressing – Combine all the ingredients for the caesar dressing in a mason jar and shake well.
Massage the dressing into the kale – Add the chopped kale to a large salad bowl and pour the dressing over top. Use your hands to massage the dressing into the kale for about 2 minutes.
Add toppings – Now add the rest of your ingredients including the roasted sweet potatoes, edamame beans, pumpkin seeds, and parmesan to top off your salad.
Enjoy!
Substitutions and variations
Some ingredients that can be swapped include:
Edamame beans: Swap for cooked chicken, chickpeas, or lentils for a different protein source.
Pumpkin seeds: Try avocado for creaminess or sunflower seeds for a nut-free crunch.
Parmesan: Substitute with Asiago, Pecorino, or nutritional yeast for a dairy-free option.
If you make my sweet potato and kale Salad, let me know in the comments! And don’t forget to tag me on Instagram @TheHealthyLivingRD so I can see your delicious creations!
Roasted sweet potato kale salad
Ingredients
- 1 large bunch kale
- 3 sweet potatoes
- 1 cup edamame beans shelled
- ½ cup pumpkin seeds
- 2 tbsp parmesan cheese grated
Caesar dressing
- ⅓ cup Olive oil
- 3 tbsp lemon juice
- 1 tbsp red wine vinegar
- 1 tsp worcestershire
- 2 cloves garlic minced
- ¼ cup parmesan cheese grated
- 1/4 tsp salt
- 1/4 tsp pepper
Instructions
- Preheat oven to 400ºF. Slice the sweet potatoes into coins or chunks that are ½” thick, arrange them on a sheet pan lined with parchment paper. Drizzle with olive oil, salt, and pepper and bake at 400ºF for 30-40 minutes flipping halfway through.
- Prepare the kale by removing the stems and chopping the kale into bite sized pieces. Add the chopped kale to a large salad bowl and set aside.
- Make the dressing. Combine all the ingredients for the caesar dressing in a mason jar and shake well.
- Pour the dressing over top of the chopped kale. Use your hands to massage the dressing into the kale for about 2 minutes.
- Add the rest of the toppings for the salad including the roasted sweet potatoes, edamame beans, pumpkin seeds, and parmesan cheese.
- Enjoy!