Sweet Potato Salad

By: CALVIN ROURKE

Published: September 21, 2025

Print Recipe
Table of Contents
Pin it Share it Send it

why make this recipe

Sweet Potato Salad is a delightful dish that combines healthy ingredients into a colorful medley. It is not only delicious but also packed with nutrients. Sweet potatoes are rich in vitamins and fiber, making this salad a great addition to your diet. The combination of flavors from the sweet potatoes, crunchy seeds, and tangy dressing offers a satisfying meal perfect for any occasion. This salad can be served as an appetizer, side dish, or even a light lunch, making it versatile and easy to enjoy.

how to make Sweet Potato Salad

Ingredients:

  • 1½ pounds sweet potatoes (About 3 large, peeled and cut into 1-inch pieces)
  • ½ tablespoon extra virgin olive oil
  • ½ teaspoon salt
  • 3 tablespoons seeds (pumpkin, sesame, sunflower, or a mix)
  • ¼ cup dried cranberries
  • ½ red onion (thinly sliced)
  • 5 cups arugula (or baby spinach, or both)
  • 3 ounces feta cheese (crumbled)
  • 3 tablespoons extra virgin olive oil
  • 3 tablespoons lemon juice
  • 2 tablespoons mustard
  • 1½ tablespoon maple syrup (or honey)
  • 1 teaspoon dried oregano
  • ½ teaspoon salt (or more to taste)
  • ⅛ teaspoon black pepper (or red pepper flakes)

Directions:

SWEET POTATOES: Preheat the oven to 400°F (200°C). If using an air fryer, there is no need to preheat it. Peel and chop the sweet potatoes into 1-inch cubes and place them on a baking tray. Drizzle with ½ tablespoon of extra virgin olive oil and sprinkle with ½ teaspoon of salt. Toss the potatoes to coat them. Bake for about 30 minutes or air fry for 20 minutes until tender.

SEEDS: In a pan, heat ½ tablespoon of extra virgin olive oil. Add the seeds and dried cranberries, seasoning with a pinch of salt. Toast them on low heat for two minutes, stirring often. Set aside to cool.

DRESSING: In a bowl, whisk together 3 tablespoons of extra virgin olive oil, 3 tablespoons of lemon juice, 2 tablespoons of mustard, 1½ tablespoons of maple syrup, 1 teaspoon of dried oregano, ½ teaspoon of salt, and ⅛ teaspoon of black pepper.

SALAD: Arrange 5 cups of arugula on a large serving platter. Top with the roasted sweet potatoes, thinly sliced red onion, crumbled feta cheese, toasted seeds, and cranberries. Drizzle half of the dressing over the salad and keep the other half in a small bowl for guests to serve themselves.

how to serve Sweet Potato Salad

You can serve Sweet Potato Salad warm or at room temperature. It makes a great side dish for grilled meats or can be enjoyed on its own for a light lunch. You can also garnish it with extra seeds or nuts for added texture.

how to store Sweet Potato Salad

To store Sweet Potato Salad, keep it in an airtight container in the refrigerator. It will stay fresh for up to 3 days. If you plan to keep it for later, store the dressing separately to prevent the arugula from wilting.

tips to make Sweet Potato Salad

  1. Customize your greens: Feel free to mix arugula with baby spinach or other leafy greens to enhance flavor and texture.
  2. Change up the cheese: If you’re not a fan of feta, try goat cheese or goat cheese alternatives for a different taste.
  3. Season to taste: Adjust the amount of salt and pepper according to your preference.

variation

You can add other ingredients such as roasted chickpeas for extra protein or swap the cranberries for raisins or pomegranate seeds for a different sweetness.

FAQs

1. Can I use other types of potatoes?
Yes, you can use regular potatoes or even butternut squash if you prefer.

2. Is this salad suitable for meal prep?
Absolutely! It’s perfect for meal prep. Just store the dressing separately until you’re ready to serve.

3. Can I make this salad vegan?
Yes! Simply omit the feta cheese or replace it with a plant-based cheese alternative.

Print

Sweet Potato Salad

A delightful and nutritious salad featuring roasted sweet potatoes, crunchy seeds, and a zesty dressing, perfect as a side dish or light meal.

Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
  • By: Calvin Rourke
  • Category: Salad
  • Difficulty: Not specified
  • Cuisine: Not specified
  • Yield: 4 Servings
  • Dietary: None

Ingredients

  • 01 1½ pounds sweet potatoes (about 3 large, peeled and cut into 1-inch pieces)
  • 02 ½ tablespoon extra virgin olive oil
  • 03 ½ teaspoon salt
  • 04 3 tablespoons seeds (pumpkin, sesame, sunflower, or a mix)
  • 05 ¼ cup dried cranberries
  • 06 ½ red onion (thinly sliced)
  • 07 5 cups arugula (or baby spinach, or both)
  • 08 3 ounces feta cheese (crumbled)
  • 09 3 tablespoons extra virgin olive oil
  • 10 3 tablespoons lemon juice
  • 11 2 tablespoons mustard
  • 12 1½ tablespoon maple syrup (or honey)
  • 13 1 teaspoon dried oregano
  • 14 ½ teaspoon salt (or more to taste)
  • 15 ⅛ teaspoon black pepper (or red pepper flakes)

Instructions

Step 01

1. Preheat the oven to 400°F (200°C) or use an air fryer (no preheating needed).

Step 02

2. Peeled and chopped sweet potatoes into 1-inch cubes. Toss with ½ tablespoon of olive oil and sprinkle with ½ teaspoon salt. Bake for about 30 minutes or air fry for 20 minutes until tender.

Step 03

3. In a pan, heat ½ tablespoon olive oil. Add seeds and dried cranberries, seasoning with a pinch of salt. Toast on low heat for two minutes, stirring often. Set aside to cool.

Step 04

4. In a bowl, whisk together 3 tablespoons olive oil, 3 tablespoons lemon juice, 2 tablespoons mustard, 1½ tablespoons maple syrup, 1 teaspoon oregano, ½ teaspoon salt, and ⅛ teaspoon black pepper.

Step 05

5. On a large serving platter, arrange arugula and top with roasted sweet potatoes, red onion, crumbled feta, toasted seeds, and cranberries. Drizzle half the dressing over the salad and serve remaining dressing on the side.