Today’s sweet potato salad recipe gives you satisfying bites of roasted sweet potato cubes, combined with fresh green lettuce, buttery chickpeas, chewy pumpkin seeds, and creamy feta cheese, all tossed in a deliciously sweet and savory dressing.
In just 20 minutes, you can have a healthy snack, a side dish, or a light meal that’s perfect for the autumn season.
Is Sweet Potato Salad Healthy?
Yes, it is.
Sweet potatoes are loaded with nutrients bringing lots of benefits to your body.
First, they are an excellent source of vitamin A; one medium sweet potato can give your body an impressive 400% of the amount it needs. As a result, it can support long-term good vision and boost your immune system.
Moreover, sweet potatoes are packed with antioxidants, which protect your body from cell damage caused by free radicals, hence aiding in the prevention of serious health issues such as aging, cardiovascular diseases, and cancer.
Last but not least, sweet potatoes are low in calories but rich in fiber, which helps you feel satiated for longer without increasing your calorie intake. Plus, the presence of green lettuce as a salad base adds to the fiber content, vitamins, and minerals.
So, feel free to enjoy this sweet and satisfying dish guilt-free.
Ingredients for Sweet Potato Salad
1. For the salad
Sweet potatoes: We recommend using Garnet or Jewel sweet potatoes for this recipe. These orange varieties hold their moisture well when roasting, leaving you with perfect tenderness on the inside. You can also opt for Japanese sweet potatoes if you prefer a nuttier taste and a more starchy texture.
Green lettuce: We use butterhead lettuce for this recipe, but you can go with any other green lettuce, such as romaine.
Chickpeas: Chickpeas have a buttery taste and a soft and tender texture. They work wonderfully well with our sweet potatoes.
Seasonings: We use olive oil, paprika, and garlic powder to season our sweet potatoes and add a kick of flavor.
2. For the topping
Pumpkin seeds: The tender-crisp texture of pumpkin seeds gives a satisfying soft crunch. You can also add other tasty nuts such as walnuts, cashew, pecan, or pistachio.
Dried cranberries: The mildly sweet taste and chewy texture of dried cranberries brighten up our salad mix. And if you want to add a festive touch to your salad mix, you can sprinkle some juicy pomegranate seeds for a pop of color.
Feta cheese: The briny, lemony taste of feta cheese perfectly complements our sweet potato salad. You can also opt for goat’s cheese for more diversity.
3. For the dressing
The 6-ingredient dressing is extra creamy and tasty. We mix up lemon juice, sesame oil, honey, tahini paste, milk, and Japanese mayonnaise.
The taste is a balanced combination of sweetness, saltiness, and tanginess, while the sesame oil and tahini paste give our sauce a boost of aroma.
How to Store the Leftovers
For an already dressed salad, it’s best to finish it within 24 hours.
If you haven’t dressed your salad, then keep the ingredients in an airtight container in the fridge; they should be good for about 2 to 3 days.
How to Make Sweet Potato Salad
Besides a healthy treat, this sweet potato salad recipe makes a scrumptious side with bright, warm flavors that will lighten up your autumnal meals.
cook TIME 15 mins
prep TIME 5 mins
total TIME 20 mins
COURSE Side Dish
CALORIES 236 kcal
12 ozsweet potato cut into small cubes
1.5 tbspolive oil
3 ozgreen lettuce separate into individual leaves
1 tsplemon juice
0.5 tbspsesame oil
0.5 tspgarlic powder
0.5 ozpumpkin seeds
2 tbspparsley chopped
3 ozcanned chickpeas
0.5 tbsptahini paste
1 tbspJapanese mayonnaise
0.5 ozfeta cheese
For the sweet potato: Use a paring knife to peel your sweet potato, then cut it up into 1.5-inch cubes, then wash them clean and pat dry before roasting.
For the green lettuce: If you go for butterhead lettuce, simply separate each individual leaf, then rinse and dry them in a colander or with a paper towel. If you go for other larger green lettuce such as romaine, then roughly chop them before rinsing and drying.
Season the sweet potato: Add 12 oz sweet potato, 1/2 tsp paprika, 1/2 tsp garlic powder, and 1.5 tbsp olive oil to a small bowl, then toss well.
Bake the sweet potato: Spread out the diced sweet potatoes on a parchment-lined sheet, then place it in a preheated oven and cook at 475°F for 12 minutes.
Make the sauce: Add 1 tsp lemon juice, 1/2 tbsp sesame oil, 2 tsp honey, 1/2 tbsp tahini paste, 1 tbsp milk, and 1 tbsp Japanese mayonnaise to a bowl. Stir to combine.
Assemble the salad: Line the bottom of the serving plate with green lettuce, then arrange the sweet potato chunks and chickpeas on top of it. Finally, sprinkle with pumpkin seeds, crumbled feta cheese, and chopped parsley.
Drizzle with the sauce before serving.
How to Make Sweet Potato Salad
Amount Per Serving (1 serving)
Calories 236Calories from FDA
% Daily Value*
Saturated Fat 2g
Trans Fat 14g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Vitamin A 13929IU
Vitamin C 7mg
* Percent Daily Values are based on a 2000 calorie diet.