Warm, roasted sweet potato cubes tossed with crisp greens, juicy cherry tomatoes, sharp red onion, salty feta, and a tangy balsamic drizzle — this Healthy Roasted Sweet Potato Salad is bright, filling, and simple to make. The sweet potatoes caramelize in the oven, adding a warm, soft contrast to the cool, crunchy greens. If you like hearty salads, this pairs nicely with a mashed sweet potato main; see a related pairing idea here: sweet potato mash pairing.
Recipe Information
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
- Servings: 4
- Difficulty Level: Easy
Nutrition Information
- Calories per serving: 170 kcal (approx.)
- Protein: 3 g
- Carbohydrates: 16 g
- Fat: 11 g
- Fiber: 3 g
- Sugar: 6 g
- Sodium: 200 mg
Why Make This Healthy Roasted Sweet Potato Salad
This salad balances sweet, savory, and tangy flavors in every bite. Roasting brings out the sweet potato’s natural sugars and gives a slightly caramelized edge. The feta adds creamy saltiness while the balsamic vinaigrette brightens the whole dish. It’s quick to prepare, works as a side or light main, and holds up well for meal prep.
How to Make Healthy Roasted Sweet Potato Salad
Roast the sweet potatoes until tender and slightly browned. Toss them with fresh greens and veggies, finish with crumbled feta and a good drizzle of balsamic vinaigrette. The warm potatoes soften the greens slightly, creating a pleasant contrast of textures and temperatures.
Ingredients:
- 2 medium sweet potatoes, diced
- 2 tablespoons olive oil
- Salt and pepper to taste
- 4 cups mixed greens
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red onion, thinly sliced
- 1/4 cup feta cheese, crumbled
- Balsamic vinaigrette for dressing
Directions:
Step 1: Preparation
Preheat the oven to 400°F (200°C). Wash and dice the sweet potatoes into even 1/2-inch cubes so they roast evenly. Line a baking sheet with parchment or a light coat of oil.
Step 2: Mixing
Toss the diced sweet potatoes with 2 tablespoons olive oil and a pinch of salt and pepper until coated evenly. Spread them in a single layer on the prepared baking sheet so they brown instead of steam.
Step 3: Cooking
Roast the sweet potatoes in the preheated oven for 25–30 minutes, turning once halfway through, until they are tender and slightly caramelized at the edges. They should smell sweet and look golden.
Step 4: Finishing
In a large bowl, combine 4 cups mixed greens, 1/2 cup halved cherry tomatoes, 1/4 cup thinly sliced red onion, and the roasted sweet potatoes. Top with 1/4 cup crumbled feta cheese and drizzle with balsamic vinaigrette. Toss gently to combine and serve immediately.
How to Serve Healthy Roasted Sweet Potato Salad
Serve this salad warm or at room temperature. It makes a great side for grilled chicken, fish, or a bean burger. For a light meal, add a scoop of cooked quinoa or chickpeas for more protein. Garnish with extra herbs like chopped parsley or basil for fresh aroma and color.
How to Store Healthy Roasted Sweet Potato Salad
- Refrigerate: Store in an airtight container for up to 3 days. Keep dressing separate if possible to prevent sogginess.
- Reheat: Warm the roasted sweet potatoes in the oven at 300°F (150°C) for 8–10 minutes before tossing with fresh greens.
- Freezing: Not recommended for the mixed salad (greens will wilt). You can freeze roasted sweet potatoes alone for up to 3 months; thaw and reheat before adding to fresh greens.
Expert Tips for Perfect Healthy Roasted Sweet Potato Salad
- Cut sweet potatoes evenly so they roast uniformly.
- Don’t overcrowd the pan; give pieces space to brown.
- Use high heat to caramelize the edges — that adds flavor.
- Taste and adjust salt after adding feta, since it adds saltiness.
- If you like extra crunch, roast some chickpeas or toast pumpkin seeds to sprinkle on top.
- Swap balsamic for a lemon-honey dressing for brighter acidity.
Delicious Variations
- Mediterranean: Add cucumber, kalamata olives, and swap feta for goat cheese.
- Protein Boost: Stir in roasted chickpeas, grilled chicken, or warm lentils.
- Greens Swap: Use baby spinach, arugula, or kale massaged with a little olive oil.
- Spiced Sweet Potatoes: Toss sweet potatoes with smoked paprika and cumin before roasting for a warm, smoky flavor.
- Citrus Twist: Replace balsamic with orange vinaigrette (fresh orange juice, olive oil, a touch of honey, salt).
Frequently Asked Questions
-
How long do I roast sweet potatoes for this salad?
Roast diced sweet potatoes for 25–30 minutes at 400°F (200°C), turning once. They are done when tender and lightly caramelized. -
Can I make this salad ahead of time?
Yes. Roast the sweet potatoes and store them separately in the fridge for up to 3 days. Keep the dressing in a small jar and toss everything together just before serving to keep greens crisp. -
What can I use instead of feta?
Try goat cheese, ricotta salata, or omit cheese for a dairy-free option. Toss in toasted nuts or seeds for extra flavor and texture. -
Is this salad suitable for meal prep?
Partially. Prepare components (roasted sweet potatoes, sliced onions, washed greens) ahead, but combine them just before eating. Store dressing separately for best texture. -
How do I make this lower in fat?
Reduce the olive oil to 1 tablespoon for roasting and use a light vinaigrette or a squeeze of balsamic and lemon instead of a full dressing. Add more vegetables for volume. -
Can I roast the sweet potatoes ahead and reheat?
Yes. Reheat roasted sweet potatoes in a low oven (300°F / 150°C) for 8–10 minutes to restore warmth before adding to greens. -
What if my sweet potatoes burn before they’re tender?
Lower the oven by 25°F and roast longer, or cover the baking sheet loosely with foil for part of the time. Cut potatoes a bit larger if they brown too quickly.
Conclusion
Give this Healthy Roasted Sweet Potato Salad a try when you want a simple, satisfying dish that feels both cozy and fresh. The mix of warm roasted cubes and crisp greens creates a lovely texture contrast, and the balsamic ties the flavors together. For another take on sweet potato salads with a bright dressing, check this similar recipe: Roasted Sweet Potato Salad with Honey Lemon Dressing. Enjoy making it — and don’t be afraid to tweak the add-ins to match your taste.
Print
Healthy Roasted Sweet Potato Salad
- Total Time: 40 minutes
- Yield: 4 servings 1x
- Diet: Vegetarian
Description
A vibrant salad featuring warm roasted sweet potatoes, crisp greens, cherry tomatoes, red onion, feta, and a tangy balsamic drizzle.
Ingredients
- 2 medium sweet potatoes, diced
- 2 tablespoons olive oil
- Salt and pepper to taste
- 4 cups mixed greens
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red onion, thinly sliced
- 1/4 cup feta cheese, crumbled
- Balsamic vinaigrette for dressing
Instructions
- Preheat the oven to 400°F (200°C). Wash and dice the sweet potatoes into even 1/2-inch cubes.
- Toss the sweet potatoes with olive oil, salt, and pepper until evenly coated. Spread in a single layer on a baking sheet.
- Roast for 25-30 minutes, turning once, until tender and caramelized.
- In a large bowl, combine mixed greens, cherry tomatoes, red onion, and roasted sweet potatoes. Top with feta and drizzle with balsamic vinaigrette. Toss gently and serve immediately.
Notes
Store in an airtight container for up to 3 days; keep dressing separate to prevent sogginess.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Salad
- Method: Roasting
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 170
- Sugar: 6g
- Sodium: 200mg
- Fat: 11g
- Saturated Fat: 2g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 16g
- Fiber: 3g
- Protein: 3g
- Cholesterol: 10mg
