Roasted Sweet Potato and Kale Salad brings warmth, vibrant color, and exceptional nutrition to your winter meal rotation. Sweet potatoes and nutrient-dense kale provide abundant fiber, vitamins, and powerful antioxidants, while dried cranberries and crunchy walnuts add contrasting texture and heart-healthy fats. Tossed in a light tangy dressing, this salad is both deeply nourishing and completely satisfying.
Table of Contents
Table of Contents
Summary
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Servings: 4
Difficulty: Easy
Recipe Summary:
Warm winter salad featuring caramelized roasted sweet potatoes, massaged kale, sweet-tart cranberries, and crunchy walnuts — a nutrient-dense, high-fiber dish that’s perfect for cold weather.
Equipment For Roasted Sweet Potato and Kale Salad – Warm Winter Salad
- Large baking sheet
- Parchment paper
- Large mixing bowl
- Small bowl (for dressing)
- Whisk or fork
- Cutting board and sharp knife
- Measuring cups and spoons
Ingredients For Roasted Sweet Potato and Kale Salad – Warm Winter Salad
For the Roasted Sweet Potatoes:
- 2 medium sweet potatoes (about 1 lb), peeled and cubed into ½-inch pieces
- 1 tablespoon olive oil
- ½ teaspoon smoked paprika
- ¼ teaspoon ground cumin (optional)
- ¼ teaspoon sea salt
- ¼ teaspoon black pepper
For the Salad:
- 4-5 cups fresh kale (about 1 bunch), stems removed and finely chopped
- ¼ cup dried cranberries (unsweetened if possible)
- ¼ cup chopped walnuts, toasted
- 2 tablespoons crumbled goat cheese or feta (optional)
For the Dressing:
- 2 tablespoons olive oil
- 1 tablespoon balsamic vinegar or apple cider vinegar
- 1 teaspoon Dijon mustard
- 1 teaspoon maple syrup or honey
- 1 clove garlic, minced (optional)
- Salt and black pepper to taste
Directions For Roasted Sweet Potato and Kale Salad – Warm Winter Salad
- Preheat oven: Set oven to 400°F (200°C). Line a large baking sheet with parchment paper.
- Season sweet potatoes: In a bowl, toss cubed sweet potatoes with 1 tablespoon olive oil, smoked paprika, cumin, salt, and pepper until evenly coated.
- Roast: Spread seasoned sweet potatoes in a single layer on the prepared baking sheet. Roast for 20-25 minutes, flipping halfway through, until tender and lightly caramelized at the edges.
- Prepare dressing: While sweet potatoes roast, whisk together olive oil, balsamic vinegar, Dijon mustard, maple syrup, minced garlic (if using), salt, and pepper in a small bowl. Set aside.
- Massage kale: Place chopped kale in a large salad bowl. Drizzle with about half of the dressing and massage the kale with your hands for 1-2 minutes until it becomes darker in color, slightly wilted, and more tender. This breaks down the tough fibers and makes it easier to digest.
- Combine salad: Add the warm roasted sweet potatoes, dried cranberries, and toasted walnuts to the massaged kale.
- Dress and toss: Drizzle with remaining dressing and gently toss to combine all ingredients.
- Garnish and serve: Top with crumbled goat cheese or feta if desired. Serve warm or at room temperature.
Tips and Variations
- Add protein: Top with grilled chicken, baked salmon, hard-boiled eggs, roasted chickpeas, or diced tofu to make it a complete meal.
- Swap nuts: Use toasted pecans, almonds, pistachios, or pumpkin seeds (pepitas) instead of walnuts.
- Try different greens: Substitute kale with baby spinach, arugula, or mixed spring greens for a different texture.
- Add grains: Mix in cooked quinoa, farro, or wild rice for extra substance and to make it more filling.
- Include fresh fruit: Add diced apples, pear slices, or pomegranate seeds for extra sweetness and crunch.
- Roast extra vegetables: Include Brussels sprouts, butternut squash, or beets alongside the sweet potatoes for more variety.
- Make it vegan: Simply omit the cheese or use a dairy-free alternative.
- Boost the dressing: Add tahini to the dressing for extra creaminess and healthy fats.
Nutrition Facts (Per Serving)
| Nutrient | Amount |
| Calories | 285 kcal |
| Protein | 6 g |
| Fat | 14 g |
| Carbohydrates | 38 g |
| Fiber | 7 g |
| Sugar | 11 g |
| Sodium | 280 mg |
| Vitamin A | 15,925 IU (318% DV) |
| Vitamin C | 85 mg (94% DV) |
| Vitamin K | 480 mcg (400% DV) |
| Calcium | 131 mg (13% DV) |
| Iron | 2 mg (20% DV) |
| Potassium | 599 mg (13% DV) |
*Nutrition based on verified sweet potato kale salad recipes *
Nutritional Highlights
- Exceptionally rich in vitamin A (318% DV) from sweet potatoes and kale supporting eye health, immune function, and skin health
- Extremely high in vitamin C (94% DV) boosting immune system and supporting collagen production
- Outstanding source of vitamin K (400% DV) essential for blood clotting and bone health
- Very high in dietary fiber (7g per serving) promoting digestive health, blood sugar stability, and lasting satiety
- Rich in heart-healthy fats from walnuts providing omega-3 fatty acids
- Excellent source of antioxidants including beta-carotene from sweet potatoes and various phytonutrients from kale protecting against cellular damage
- Good source of minerals including potassium, calcium, iron, magnesium, manganese, and copper
- Anti-inflammatory properties from the combination of sweet potatoes, kale, and walnuts
Dietitian Tips
- Use unsweetened cranberries: Choose unsweetened dried cranberries or reduce the amount to control added sugar content.
- Toast the nuts: Toasting walnuts or pecans intensifies their flavor and adds extra crunch without needing more oil.
- Massage the kale: Don’t skip this step! Massaging kale with dressing breaks down the tough fibers, making it more tender, easier to digest, and less bitter.
- Roast vegetables properly: Make sure sweet potatoes are spread in a single layer with space between pieces to ensure proper caramelization and avoid steaming.
- Add lean protein: Serve with grilled chicken, baked fish, or plant-based protein like chickpeas to create a nutritionally complete, balanced meal.
- Meal prep friendly: This salad holds up well in the refrigerator for 2-3 days when stored properly, making it perfect for weekly meal prep. Keep dressing separate if storing longer.
- Serve warm or cold: This salad is delicious both ways—serve it warm right after roasting or at room temperature for meal prep.
FAQs
Q: Can I make this salad ahead of time?
A: Yes! You can roast the sweet potatoes and prepare the dressing up to 3 days in advance. Massage and dress the kale just before serving, or store everything separately and assemble when ready to eat.
Q: How do I properly massage kale?
A: Place chopped kale in a bowl, drizzle with a bit of dressing or olive oil, then use your hands to squeeze and scrunch the leaves for 1-2 minutes until they become darker, wilted, and tender. This breaks down the tough fibers.
Q: Can I use baby kale instead of regular kale?
A: Absolutely! Baby kale is more tender and doesn’t require massaging. It’s a great time-saver, though it has a slightly milder flavor.
Q: How long does this salad last in the refrigerator?
A: When stored in an airtight container, this salad stays fresh for 2-3 days. The massaged kale holds up surprisingly well. Keep the dressing separate if storing longer than 2 days.
Q: Can I make this salad vegan?
A: Yes! Simply omit the cheese or use a dairy-free alternative like cashew cheese or nutritional yeast.
Q: What other nuts work well in this salad?
A: Pecans, almonds, pistachios, or pumpkin seeds (pepitas) all work beautifully. Choose your favorite or whatever you have on hand.
Q: Can I use a different type of vinegar?
A: Yes! Apple cider vinegar, red wine vinegar, or white wine vinegar all work well in place of balsamic.
Q: How do I prevent sweet potatoes from getting mushy?
A: Cut them into uniform ½-inch cubes, don’t overcrowd the pan, and roast at 400-425°F. This ensures they caramelize instead of steaming.
Q: Can I add quinoa or other grains?
A: Definitely! Cooked quinoa, farro, or wild rice make this salad more substantial and filling. Add about 1-1½ cups of cooked grains.
Q: Is this salad gluten-free?
A: Yes, this salad is naturally gluten-free. Just make sure your Dijon mustard and any other packaged ingredients are certified gluten-free if you have celiac disease.
Conclusion For Roasted Sweet Potato and Kale Salad – Warm Winter Salad
Roasted Sweet Potato and Kale Salad is a nutritious, warm salad that adds vibrant color, exceptional flavor, and powerhouse nutrition to your plate. It’s a satisfying side dish or complete main course that nourishes with seasonal produce, wholesome ingredients, and a perfect balance of sweet, savory, and crunchy textures. With over 300% of your daily vitamin A, 94% of vitamin C, and 7 grams of fiber, this salad proves that healthy eating can be both delicious and deeply satisfying.
Roasted Sweet Potato and Kale Salad – Warm Winter Salad
Ingrédients
Equipment
Method
- Preheat oven: Set oven to 400°F (200°C). Line a large baking sheet with parchment paper.
- Season sweet potatoes: In a bowl, toss cubed sweet potatoes with 1 tablespoon olive oil, smoked paprika, cumin, salt, and pepper until evenly coated.
- Roast: Spread seasoned sweet potatoes in a single layer on the prepared baking sheet. Roast for 20-25 minutes, flipping halfway through, until tender and lightly caramelized at the edges.
- Prepare dressing: While sweet potatoes roast, whisk together olive oil, balsamic vinegar, Dijon mustard, maple syrup, minced garlic (if using), salt, and pepper in a small bowl. Set aside.
- Massage kale: Place chopped kale in a large salad bowl. Drizzle with about half of the dressing and massage the kale with your hands for 1-2 minutes until it becomes darker in color, slightly wilted, and more tender. This breaks down the tough fibers and makes it easier to digest.
- Combine salad: Add the warm roasted sweet potatoes, dried cranberries, and toasted walnuts to the massaged kale.
- Dress and toss: Drizzle with remaining dressing and gently toss to combine all ingredients.
- Garnish and serve: Top with crumbled goat cheese or feta if desired. Serve warm or at room temperature.
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