Healthy Roasted Sweet Potato Salad Recipe
Roasted sweet potato salad offers the perfect balance of hearty comfort and nutrient-dense fuel. It’s not your traditional creamy, mayo-heavy dish—instead, this version features vibrant vegetables, plant-based protein, and a creamy tahini dressing packed with flavor. Whether you’re meal prepping for the week or need a refreshing side dish for your dinner, this clean-eating sweet potato salad delivers.
Why You’ll Love This Sweet Potato Salad
This salad fuels your body while keeping your taste buds excited. Roasted sweet potatoes bring a naturally sweet, caramelized base, while chickpeas and quinoa provide plant-powered protein and fiber. Combined with crunchy veggies, greens, and a zesty tahini dressing, every bite offers a complete macro-friendly meal.
Better yet, it works warm or cold, making it ideal for meal prep, outdoor gatherings, or post-workout recovery. No dairy, no gluten, and no fuss—just whole-food ingredients that keep you energized.
Ingredients You’ll Need
For the Roasted Sweet Potatoes:
- 2 medium sweet potatoes, peeled and cubed
- 1 tablespoon olive oil
- ½ teaspoon smoked paprika
- ½ teaspoon garlic powder
- Salt and black pepper to taste
For the Salad Base:
- 1½ cups cooked quinoa (from about ½ cup dry)
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- ½ small red onion, thinly sliced
- 2 cups fresh arugula or baby spinach
- ¼ cup chopped parsley (optional)
For the Tahini Dressing:
- 2 tablespoons tahini
- 1 tablespoon lemon juice
- 1 teaspoon maple syrup or honey
- 1 to 2 tablespoons warm water (to thin)
- Salt and pepper to taste
Step-by-Step Instructions
1. Roast the Sweet Potatoes
Start by preheating your oven to 400°F (200°C). Toss cubed sweet potatoes with olive oil, paprika, garlic powder, salt, and pepper in a large bowl. Spread the seasoned cubes in a single layer on a parchment-lined baking sheet. Roast for 25 to 30 minutes, flipping halfway through, until golden-brown and fork-tender.
2. Cook the Quinoa
While the sweet potatoes roast, cook your quinoa. Combine ½ cup dry quinoa with 1 cup water in a small saucepan. Bring to a boil, then reduce heat, cover, and simmer for 12 to 15 minutes. Once the water is absorbed, remove from heat and let it sit covered for 5 minutes. Fluff with a fork and set aside to cool slightly.
3. Make the Dressing
In a small bowl, whisk together tahini, lemon juice, and maple syrup. Add warm water one tablespoon at a time until the dressing reaches a smooth, pourable consistency. Season with salt and pepper to taste. This creamy dressing adds a savory-sweet element without needing dairy or added oils.
4. Assemble the Salad
In a large salad bowl, combine the cooked quinoa, roasted sweet potatoes, chickpeas, cherry tomatoes, and sliced red onion. Add arugula or baby spinach for freshness. Drizzle with tahini dressing and gently toss to coat — or simply drizzle and serve, if you prefer a layered look.
5. Garnish and Serve
Top with chopped parsley for a fresh finish. Serve immediately while the sweet potatoes are warm or refrigerate and enjoy it cold. It stays fresh for up to 4 days, making it ideal for grab-and-go lunches or meal prep containers.
Optional Add-Ins
Feel free to customize this salad to match your macros or flavor preferences:
- For added protein: Grilled chicken, tofu, or hard-boiled eggs
- For crunch: Toasted pumpkin seeds, sunflower seeds, or slivered almonds
- For creaminess: Avocado chunks or a sprinkle of crumbled feta (omit for vegan)
- For heat: A pinch of chili flakes or cayenne in the dressing
Nutrition Information (Per Serving – Serves 4)
| Nutrient | Amount |
|---|---|
| Calories | ~375 kcal |
| Protein | ~13g |
| Carbohydrates | ~48g |
| Fiber | ~9g |
| Sugar | ~7g |
| Total Fat | ~13g |
| Saturated Fat | ~1.5g |
| Sodium | ~240mg |
Values may vary based on exact ingredients and brands used.
Meal Prep Tips
- Store leftovers in airtight containers for up to 4 days in the fridge.
- If making ahead, keep the dressing separate and add just before serving to maintain freshness.
- This salad works great as a packed lunch or post-gym recovery meal due to its fiber and protein content.
Final Thoughts
This healthy roasted sweet potato salad is more than just a side dish—it’s a clean, satisfying meal built on whole foods. You’ll love the contrast of warm roasted vegetables, crunchy greens, and the rich tahini-lemon dressing. It’s perfect for anyone following a vegetarian, gluten-free, or dairy-free lifestyle.
