This vibrant Sweet Potato Salad is a wholesome, nutrient-packed side dish that’s as colorful as it is delicious.
Loaded with fiber-rich sweet potatoes, creamy avocado, and iron-packed spinach, it provides plant-based protein and heart-healthy fats while keeping saturated fat low.
Quick, easy, and perfect for meal prep, it’s a satisfying addition to everyday lunches, dinners, or gatherings.
Sweet Potato Salad
Equipment
- 1 large mixing bowl
- 1 Baking Sheet
- 1 knife
- 1 Cutting board
- 1 spatula or spoon
- 1 Measuring Cup
- 1 Measuring tablespoon
Ingredients
- 10 cups sweet potatoes about 3 large, cut into bite-size chunks
- 1 tablespoon avocado oil or olive oil
- 1 teaspoon sea salt for roasting
- 4 ounces baby spinach chopped
- ½ cup red onion finely chopped
- 2 tablespoons apple cider vinegar
- 2 tablespoons lemon juice
- ⅓ cup dried cranberries
- 1 avocado chopped into chunks
- ½ teaspoon sea salt for salad
- Ground black pepper to taste
- 1 –2 tablespoons hemp seeds optional
Instructions
- Preheat the Oven: Start by preheating your oven to 400°F (200°C). This step ensures the sweet potatoes roast evenly and develop a naturally sweet, golden-brown exterior. While the oven warms, gather your sweet potatoes, oil, and salt so everything is ready for preparation. Preheating saves time and guarantees perfectly cooked, tender potatoes with a slightly caramelized flavor.
- Prepare the Sweet Potatoes: Wash, peel if desired, and chop about 3 large sweet potatoes into evenly sized bite-size chunks. Uniform pieces allow for consistent cooking and prevent some chunks from becoming mushy while others remain undercooked. Place the chopped sweet potatoes in a large bowl, drizzle with 1 tablespoon of avocado or olive oil, and sprinkle 1 teaspoon of sea salt. Toss gently with a spatula or your hands until all pieces are coated evenly, ensuring each bite is flavorful.
- Roast the Sweet Potatoes: Arrange the coated sweet potato chunks on a baking sheet in a single layer. Roast in the preheated oven for approximately 30 minutes, flipping them halfway through to ensure even browning. The roasting process enhances their natural sweetness and creates a tender interior with a lightly crispy exterior. Once roasted, remove the potatoes from the oven and allow them to cool to room temperature. Roasted sweet potatoes can be prepared in advance and stored in the refrigerator until you’re ready to assemble the salad.
- Prepare the Salad Base: While the sweet potatoes cool, prepare the fresh ingredients. In a large mixing bowl, combine 4 ounces of chopped baby spinach, ½ cup finely diced red onion, and ⅓ cup dried cranberries. Add 2 tablespoons of apple cider vinegar and 2 tablespoons of fresh lemon juice. Stir gently to coat the spinach, onion, and cranberries evenly. This step helps the flavors meld and adds a tangy brightness to the salad, complementing the roasted sweet potatoes.
- Combine Sweet Potatoes with Salad Base: Once the sweet potatoes are cooled, add them to the prepared spinach mixture. Using a spatula or large spoon, gently fold the potatoes into the salad to prevent breaking them apart. This step combines the warm, tender potatoes with the crisp, tangy salad base, creating a balance of textures and flavors in every bite.
- Add Avocado and Seasoning: Chop 1 ripe avocado into medium-sized chunks and gently fold it into the salad. The creamy texture of the avocado adds richness and healthy fats, enhancing both taste and nutrition. Sprinkle ½ teaspoon of sea salt and freshly ground black pepper to taste. Toss gently to distribute the seasoning without mashing the avocado, ensuring every forkful has a perfect combination of flavors.
- Optional Hemp Seed Topping: If desired, sprinkle 1–2 tablespoons of hemp seeds over the salad. They provide a subtle nutty flavor, extra crunch, and a boost of plant-based protein. While optional, this step elevates the salad visually and nutritionally, making it even more satisfying.
- Serve or Store: Serve the salad immediately at room temperature for the freshest taste.Alternatively, store it in an airtight container in the refrigerator for up to two days. If chilled, a quick splash of lemon juice before serving helps refresh the flavors and restore the salad’s vibrant brightness.
- Enjoy: This sweet potato salad is perfect as a nutritious side dish, potluck favorite, or light, wholesome lunch. Packed with fiber-rich sweet potatoes, vitamin-loaded spinach, creamy avocado, and tangy cranberries, it’s satisfying, colorful, and heart-healthy. Each bite combines sweet, tangy, and creamy flavors for a deliciously balanced dish you can enjoy any day.
Notes
- Use firm, ripe sweet potatoes for the best texture and natural sweetness.
- Roasted sweet potatoes can be prepared a day in advance and stored in the fridge until assembling the salad.
- Adjust the lemon juice and apple cider vinegar according to your taste for a tangier or milder salad.
- For extra crunch, lightly toast the hemp seeds before sprinkling them on top.
- The salad can be enjoyed cold or at room temperature—no need to reheat.
- Substitute spinach with kale, arugula, or mixed greens for a different flavor profile.
- To make it vegan, ensure the chosen oil is plant-based and avoid any dairy add-ins.
Chef’s Secrets for Perfect Flavor:
The key to a flavorful sweet potato salad lies in balancing textures and seasoning layers.
Always roast the sweet potatoes until slightly caramelized for maximum natural sweetness.
Tossing the vegetables with vinegar and lemon juice before combining with the potatoes enhances the brightness of the dish.
Use ripe avocado for creamy richness and fold it in gently to prevent mashing.
For a subtle nutty depth, lightly toast hemp seeds or pumpkin seeds before sprinkling.
Finally, taste and adjust seasoning with sea salt and freshly ground black pepper to achieve a harmonious flavor in every bite.
Serving Suggestions for Every Occasion:
This sweet potato salad is versatile and can complement almost any meal.
Serve it alongside grilled chicken, fish, or tofu for a balanced lunch or dinner.
It pairs beautifully with roasted vegetables or quinoa bowls for a plant-based option.
For holiday gatherings or potlucks, present it in a large glass bowl, allowing the vibrant colors to shine.
Garnish with fresh herbs like parsley or cilantro for an extra touch of freshness.
The combination of sweet, creamy, and tangy flavors makes it an appealing addition to both casual family meals and festive celebrations.
Storage Tips for Freshness:
Store any leftover salad in an airtight container in the refrigerator for up to two days.
The roasted sweet potatoes may firm slightly when chilled, but a quick toss before serving helps restore texture.
Keep the avocado separate if possible and add it just before serving to prevent browning.
For longer storage, omit the avocado entirely and add fresh chunks each time you serve the salad.
Always taste and adjust seasoning with a small squeeze of lemon juice or a pinch of salt to brighten the flavors after refrigeration.
Frequently Asked Questions
1. Can I make this salad ahead?
Absolutely! Roasted sweet potatoes can be prepared up to a day in advance. Store them in the refrigerator and assemble the salad just before serving. For best results, add avocado last to maintain its fresh, creamy texture.
2. Can I use other greens instead of spinach?
Yes! Kale, arugula, or mixed baby greens work beautifully. Just keep in mind that sturdier greens like kale may require massaging or chopping into smaller pieces for a tender bite.
3. Is this salad vegan and gluten-free?
Yes, this recipe is naturally vegan and gluten-free. Using plant-based oil and fresh produce ensures a healthy, allergen-friendly option suitable for most diets.
4. How can I make it more protein-rich?
Add cooked chickpeas, black beans, or quinoa to increase plant-based protein. Nuts or seeds such as almonds, pumpkin seeds, or sunflower seeds also contribute a satisfying crunch and protein boost.
5. Can I serve it warm or only cold?
You can enjoy it both ways. Serve warm immediately after roasting for a comforting side dish, or refrigerate and serve chilled for a refreshing salad. Both options retain excellent flavor and texture.
