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This kale salad with roasted sweet potato and pears is a powerhouse of both nutrition and flavor.
What makes it truly special is the perfect harmony between hearty, fiber-rich kale, naturally sweet roasted sweet potatoes, juicy pears, tangy feta, and crunchy pumpkin seeds—all tied together with a zesty honey Dijon dressing.
It’s a vibrant, satisfying meal that feels indulgent while being incredibly wholesome.
Rich in plant-based fiber, vitamin A, potassium, and antioxidants, the sweet potatoes and kale offer anti-inflammatory benefits and support gut health.
The salad is also high in plant-based protein from pumpkin seeds and feta, while the olive oil and seeds provide healthy fats with low saturated fat content.
The honey Dijon dressing adds brightness without relying on heavy, processed ingredients.
Ideal for everyday cooking, this salad comes together with minimal effort and can be prepped ahead for meal planning.
It’s satisfying enough for lunch or dinner and makes a great vegetarian main or a colorful side dish.
Must-Have Tools for Perfect Results
Nordic Ware Natural Aluminum Baking Sheet
Perfect for evenly roasting sweet potatoes, this durable baking sheet ensures caramelized edges without sticking. A go-to for roasting veggies, cookies, or sheet-pan meals.
OXO Good Grips Salad Spinner
Efficiently dries kale after rinsing, preventing soggy salad. A salad spinner is a time-saving essential for preparing leafy greens, herbs, and even washed berries.
Mueller Ultra Whisk or Mason Jar with Lid
Whether whisking the honey Dijon dressing or shaking it in a jar, a sturdy whisk or jar with a tight lid is ideal for quick, emulsified homemade dressings.
Chef’s Knife (Wüsthof Classic 8-Inch)
A sharp chef’s knife ensures precision when chopping kale, cubing sweet potatoes, or slicing pears. It’s a foundational tool for all kitchen tasks, from prep to presentation.
Large Wooden Salad Bowl
Toss and serve your salad in a large wooden bowl for even coating of dressing and an appealing presentation. It’s great for family-style meals or entertaining.
Roasted Sweet Potato Kale Salad
Equipment
- 1 Large Baking Sheet – for roasting sweet potatoes
- 1 Large Salad Bowl – to mix and serve the salad
- 1 Chef’s Knife – to chop vegetables and fruits
- 1 Cutting Board – prep surface for sweet potatoes and pears
- 1 Whisk or Mason Jar – to blend the dressing
- 1 Salad Spinner (optional) – for drying kale effectively
Ingredients
For the Salad:
- 5 to 6 ounces kale chopped and stems removed
- 1 large sweet potato peeled and diced into small cubes
- 1 ripe pear thinly sliced or chopped
- ½ cup feta cheese crumbled
- ⅓ cup raw or roasted pumpkin seeds pepitas
- ¼ cup dried cranberries
- 1 tablespoon olive oil
- ½ teaspoon ground cinnamon
- ½ teaspoon sea salt
For the Honey Dijon Dressing:
- ¼ cup extra virgin olive oil
- 2 tablespoons freshly squeezed lemon juice
- 1 tablespoon balsamic vinegar
- 1 tablespoon pure maple syrup
- 1 tablespoon Dijon mustard
- 1 garlic clove finely minced or crushed
- Salt and freshly ground black pepper to taste
Instructions
- Roast the Sweet Potatoes: Preheat your oven to 350°F (175°C). Line a baking sheet with parchment paper. In a mixing bowl, toss the sweet potato cubes with 1 tablespoon of olive oil, cinnamon, and salt until evenly coated. Spread them out in a single layer on the baking sheet and roast for 30 to 35 minutes, flipping halfway through, until tender and slightly caramelized.
- Make the Dressing: While the sweet potatoes are roasting, combine olive oil, lemon juice, balsamic vinegar, maple syrup, Dijon mustard, and garlic in a small bowl or jar. Whisk thoroughly or shake in a sealed jar until well-emulsified. Season to taste with salt and pepper.
- Massage the Kale: Place the chopped kale into a large salad bowl. Pour about two-thirds of the dressing over the kale. Using your clean hands, gently massage the kale for about 1 to 2 minutes until it softens and turns a darker green. Let it sit and marinate while the sweet potatoes finish cooking.
- Assemble the Salad: Once the sweet potatoes are roasted and slightly cooled, add them to the bowl with the kale. Top with sliced pear, crumbled feta, pumpkin seeds, and dried cranberries.
- Toss and Serve: Drizzle the remaining dressing over the salad and toss everything together until all ingredients are well combined. Serve immediately or refrigerate for later.
Notes
- Kale Tip: Massaging kale with dressing not only enhances flavor but also makes the leaves more tender and digestible. Don’t skip this step!
- Make-Ahead Friendly: The salad holds up well in the fridge for up to 3 days. It’s great for meal prep—just store the dressing separately if you prefer fresher greens.
- Add Protein: Turn it into a more filling meal by topping with grilled chicken, chickpeas, or quinoa.
- Flavor Boost: For a deeper flavor, try roasting the sweet potato with a sprinkle of smoked paprika or cumin.
- Pear Substitutes: If pears aren’t in season, apples work beautifully in this recipe.
Chef’s Secrets for Best Results
To make this salad truly shine, start by giving attention to the kale. Massaging the kale with the dressing is not just a trendy step—it transforms the leaves from tough and bitter to soft, flavorful, and easier to digest. Use your hands to gently rub the dressing into the kale for 1–2 minutes until it darkens in color and feels more supple. For the sweet potatoes, cutting them into evenly sized cubes ensures they roast uniformly and caramelize nicely. Don’t overcrowd the baking sheet—space allows them to crisp rather than steam. Lastly, don’t skip making the dressing from scratch. This honey Dijon vinaigrette balances sweet, tangy, and savory elements beautifully, pulling all the ingredients together into a harmonious dish.
Smart Serving Ideas and Pairings
This kale salad is hearty enough to stand alone as a vegetarian main, especially for lunch or a light dinner.
For more protein, pair it with grilled chicken, roasted salmon, or even chickpeas.
It also works wonderfully as a vibrant side dish alongside roasted turkey, pork tenderloin, or fall-inspired grain bowls.
To make it part of a seasonal spread, serve it with warm crusty bread and a bowl of butternut squash soup.
For gatherings or potlucks, you can serve this salad chilled or at room temperature—both ways are equally delicious and convenient.
Tips for Storing Leftover Salad
This salad is surprisingly resilient and stays fresh for up to 3 days in the refrigerator.
The sturdy kale leaves hold up well, even after being dressed.
Store the salad in an airtight container and try to keep it cool to maintain freshness.
If making in advance for meal prep, consider storing the dressing separately and tossing just before eating to preserve the crispness of the pears and crunch of the pumpkin seeds.
If the sweet potatoes were just roasted, allow them to cool completely before mixing in—this prevents unwanted wilting or sogginess in the greens.
Frequently Asked Questions (FAQs)
1. Can I use baby kale instead of curly kale?
Yes, baby kale is a great substitute if you prefer a more tender texture and a milder flavor. It also doesn’t require massaging, making prep even quicker.
2. What’s the best way to keep pears from browning?
If you’re prepping ahead, toss pear slices in a little lemon juice to prevent oxidation. This keeps them fresh-looking and flavorful.
3. Is this salad gluten-free?
Yes, the ingredients in this recipe are naturally gluten-free. Just double-check that your mustard and feta are certified gluten-free if needed.
4. Can I substitute another cheese for feta?
Absolutely! Goat cheese, blue cheese crumbles, or even shredded parmesan all work well and can tailor the salad to your taste.
5. How can I make this recipe vegan?
To make it vegan, simply omit the feta or replace it with a plant-based alternative. The rest of the ingredients and dressing are already vegan-friendly.
This recipe is inspired by somethingnutritiousblog and has been carefully refined to enhance clarity, streamline preparation steps, and ensure accurate results. We’ve also included health benefits, nutritional highlights, and Must-Have Tools to help you get the best results every time you cook.