Spicy roasted sweet potato cubes, tender kale, creamy avocado, sweet red onion and crunchy pepitas tossed in a tangy, homemade honey mustard dressing makes a hearty and delicious main dish salad that's full of flavor and texture.
I'm a big fan of a good salad that's satisfying enough to stand as a main dish and this one does not disappoint. It's perfect on its own for a light lunch or dinner and pairs well with pretty much any protein for a fabulous side dish.
The natural sweetness of the spicy roasted sweet potatoes pairs perfectly with the creamy texture of avocado, earthy taste of fresh kale and satisfying crunch of the pepitas and thinly sliced red onion for a delicious combination of superfoods that pack a nutritious punch!
Jump to:
Why you will love this sweet potato kale salad recipe
- No boring salads here! This one is absolutely craveable. It has so much flavor and it's both fresh and comforting with the warm sweet potatoes - a great recipe for any time of year.
- It's hearty enough on it's own for a main dish but also makes a fantastic side dish.
- It's easy to make and leftovers hold up well. For busy days, you can cut down on prep time by preparing and storing ingredients ahead of time - that's a win for a salad recipe!
- It's naturally gluten-free, dairy-free and can easily be made vegan with one simple swap of maple syrup for honey in the dressing.
Ingredients
- Fresh kale - you can use curly kale or Lacinato kale (also known as dinosaur kale or Tuscan kale). Baby kale will also work in terms of flavor profiles but skip the massage part.
- Sweet potatoes - any variety you want.
- Avocado
- Red onion
- Pepitas - these are pumpkin seeds without the shell on. Sunflower seeds, toasted almonds, pecans or walnuts are also delicious!
- Dijon mustard - use the smooth kind, not a grainy mustard.
- Honey - to make this recipe vegan, substitute maple syrup.
- Apple cider vinegar - white wine vinegar or champagne vinegar also work.
- Lemon juice - just a touch adds brightness to the dressing. If you don't have any fresh lemons, just add a little bit more vinegar.
- Olive oil
- Spices - salt, garlic powder, onion powder and chipotle powder. If you don't have chipotle powder, sub in chili powder and add a pinch of cayenne pepper if you want a little heat!
Method
Make the dressing
Start by making the dressing so the flavors have a little time to meld. Whisk together dijon mustard, honey, garlic powder, salt, apple cider vinegar and lemon juice. While whisking, stream in the olive oil and continue whisking until it's smooth and creamy.
You can also add all of the ingredients to a mason jar and shake vigorously to combine.
Roast or air fry the sweet potatoes
Peel and cut the sweet potatoes into half inch cubes. You want to keep them on the smaller side so they cook quickly and are easy to eat in a salad. Drizzle with a little bit of oil and sprinkle with chipotle powder, garlic powder, onion powder and salt. Toss to coat with the spice mix and roast on a sheet pan in a 400 degree oven for 20-25 minutes until golden brown and crispy, stirring halfway through.
You can also air fry the sweet potato cubes at 400 degrees for 10-12 minutes, shaking the basket halfway through. While the sweet potatoes are cooking, prep the kale and thinly slice some red onion.
Prep and massage the kale
Wash the kale thoroughly in cold water to remove any dirt or sand. Strip the leaves from the tough stems and dry using a clean kitchen towel or a salad spinner. Roll the kale leaves up tightly and use a sharp knife to cut into bite-size pieces.
Next, you want to give the kale a good rub down. The key to making a great kale salad is giving the kale a massage. Raw kale has a fibrous, chewy texture that can sometimes be unpleasant in a salad. Massaging it helps break down the fibers and soften the kale so it's tender and delicious. Add the chopped kale to a mixing bowl and top with a small drizzle of olive oil and pinch of salt. Massage the oil and salt into the kale leaves for about 2-3 minutes until it looks glossy and the volume is reduced by about half.
Add a little bit of the dressing (about 2 tablespoons) to the massaged kale and toss thoroughly to combine.
Let stand while the sweet potatoes finish cooking and you slice some red onion and avocado.
Assemble the salad
Transfer kale to serving dish, add roasted sweet potatoes, thinly sliced red onion, avocado on top and sprinkle with pepitas. Serve with more dressing for drizzling as needed.
Tips and variations
- When roasting the sweet potatoes, spread them out across the baking sheet. Giving them some space helps get them crispy. If the pan is crowded, the potatoes will steam and be a lot softer.
- Do not skip massaging the kale. This is the most important part of the recipe! Massaging the kale is the only way to get it tender enough to be enjoyable in a salad. You can skip this step if you are using baby kale.
- This salad is amazing the way it is, but it's also a great base recipe to add more fun ingredients. Add some crumbled feta or goat cheese or toss in quinoa, farro or your favorite grain to make it even heartier.
- To lessen the "bite" of raw red onion, soak the slices in ice water for 3-4 minutes and then pat dry with a paper towel. This is a great tip to reduce the sharpness when using raw red onion in a salad recipe.
Serving suggestions and storage
- If you're serving sweet potato kale salad as a side, serve it with your favorite meat or make it a full vegetarian feast with this Spinach and Artichoke Stuffed Cauliflower, Southern Okra Fritters or Black Bean Soup.
- The best part about kale as a salad base is that even with dressing the leftovers keep well in the fridge for about 3-4 days. I suggest storing the sweet potatoes and sliced red onion separately and using fresh sliced avocado when you're ready to enjoy the leftovers. If you use baby kale as the base, leftover dressed tender, baby greens will not keep.
- You will have more dressing than you need. Store it in an airtight container or mason jar in the refrigerator for up to a month and enjoy it on your salads or as a dip for raw veggies or drizzled on chicken.
More main dish big salads to try
Spicy Roasted Sweet Potato Kale Salad with Avocado
Ingredients
- 4 cups kale or one bunch (4-5 cups)
- ½ cup thinly sliced red onion
- ½ large avocado or one small
- 2 tablespoons pepitas shelled pumpkin seeds
Roasted Sweet Potatoes
- 1 pound sweet potatoes peeled and cut into ½ inch cubes
- ½ teaspoon chipotle powder
- ¼ teaspoon garlic powder
- ¼ teaspoon onion powder
- ¼ teaspoon salt
Honey Mustard Dressing
- ¼ cup dijon mustard
- 2 tablespoons honey or maple syrup
- 3 tablespoons apple cider vinegar
- 1 tablespoon fresh lemon juice
- ¼ teaspoon salt
- ¼ teaspoon garlic powder
- ¼ cup olive oil
Instructions
Make the honey mustard dressing
- In a medium bowl, whisk together dijon mustard, honey, apple cider vinegar, lemon juice, garlic powder and salt. Stream in olive oil and whisk until smooth and creamy. You can also add all of the ingredients to a mason jar and shake vigorously to combine. Set aside.
- Roast or air fry the sweet potatoes
- Add peeled and cubed sweet potatoes to a sheet pan, drizzle with a tablespoon of oil and sprinkle with spice mix of chipotle powder, garlic powder, onion powder and salt. Toss to coat everything thoroughly.
- Roast in a 400 degree oven for 20-25 minutes, tossing halfway through, until golden brown and crisp. To air fry, toss sweet potato cubes with oil and seasonings and air fry at 400 degrees for 10-12 minutes.
Prep and massage kale
- Wash the kale thoroughly and strip the leaves from the tough stems. Dry leaves well with a clean kitchen towel or salad spinner.
- Roll the kale leaves up tightly and chop into bite-sized pieces. Add to a mixing bowl, drizzle with a teaspoon of olive oil and sprinkle with a pinch of salt.
- Massage kale for 2-3 minutes until it becomes tender, glossy and reduces in volume by about half. Add a few tablespoons of dressing and toss thoroughly to combine.
Assemble the salad
- Add dressed kale to a serving dish, top with warm sweet potatoes, thinly sliced red onion, sliced avocado and pepitas. Serve with more dressing on the side.
Equipment
Notes
- When roasting the sweet potatoes, spread them out across the baking sheet. Giving them some space helps get them crispy. If the pan is crowded, the potatoes will steam and be a lot softer.
- Do not skip massaging the kale. This is the most important part of the recipe! Massaging the kale is the only way to get it tender enough to be enjoyable in a salad.
- This salad is amazing the way it is, but it's also a great base recipe to add more fun ingredients. Add some crumbled feta or goat cheese or toss in quinoa, farro or your favorite grain to make it even heartier.
- To lessen the "bite" of raw red onion, soak the slices in ice water for 3-4 minutes and then pat dry with a paper towel. This is a great tip to reduce the sharpness when using raw red onion in a salad recipe.
Krysten
I’m trying to lose weight so I’ve been collecting salad recipes. This spicy sweet potato kale salad recipe is satisfying! I wasn’t left feeling hungry or heavy. It was just right! Definitely adding this to my weekly repertoire. Also great for meal prep too!
Jazz
Made this salad for lunch yesterday and am enjoying leftovers today. So delicious and simple to make! Thank you!
Robin
My palate had been craving something new and this was it! My sweet potato loving Mother gave the salad a chef's kiss of approval.
Marta
I loved the spiciness on the sweet potatoes in this kale salad. I have been eating it for the past two days and I can't find a more filling, nutrient-dense way to enjoy lunch.