Mediterranean Roasted Sweet Potato and Kale Salad
This Mediterranean Roasted Sweet Potato and Kale Salad is the kind of dish that works year-round. It’s warm, colorful and loaded with textures: caramelized sweet potatoes, crisp kale, creamy feta, toasted nuts and a bright lemon-herb dressing that ties everything together. It’s hearty enough to stand alone as a light meal, but it also pairs well with grilled chicken, salmon or chickpeas. The roasted vegetables bring sweetness, while the kale adds depth and structure. The Mediterranean touch comes through in the olive oil, herbs, citrus and feta, giving the salad both freshness and comfort. It’s simple, nutrient-dense, and surprisingly satisfying.
Prep: 15 minutes
Cook: 25–30 minutes
Total: 40–45 minutes
Serves: 4
Ingredients
For the Salad
2 medium sweet potatoes, peeled and cubed
4 cups chopped kale, stems removed
1 cup cherry tomatoes, halved
½ cup crumbled feta
⅓ cup toasted almonds or walnuts
2 tablespoons chopped parsley
2 tablespoons chopped mint (optional)
For the Dressing
¼ cup extra-virgin olive oil
2 tablespoons lemon juice
1 tablespoon honey or maple syrup
1 teaspoon Dijon mustard
1 garlic clove, minced
½ teaspoon dried oregano
Salt and pepper to taste
Instructions
Heat the oven. Preheat to 425°F (220°C).
Prepare the sweet potatoes. Toss with olive oil, salt and pepper. Spread onto a baking sheet.
Roast. Bake for 20–25 minutes until caramelized and tender.
Massage the kale. Place kale in a bowl, drizzle with a little olive oil and rub with your hands for a minute.
Make the dressing. Whisk olive oil, lemon juice, honey, mustard, garlic, oregano, salt and pepper.
Add kale to a large bowl. Pour in half the dressing and toss well.
Add roasted sweet potatoes. Let them cool slightly, then add to the bowl.
Add tomatoes. Gently mix in the cherry tomatoes.
Add toppings. Sprinkle feta, nuts, parsley and mint.
Finish with dressing. Add more dressing as needed and serve warm or at room temperature.
Tips
Use smaller potato cubes. The smaller the cubes, the faster they caramelize.
Don’t skip massaging the kale. It makes the leaves softer and easier to eat.
Dry the sweet potatoes well. Moisture prevents browning, so pat them dry before roasting.
Use parchment for easier cleanup. It keeps the potatoes from sticking and helps even browning.
Add feta at the end. Adding it earlier causes it to melt and lose its shape.
Taste the dressing before adding. Adjust lemon or salt to your liking.
Toast the nuts. Toasting enhances the flavor and adds crunch.
Let the potatoes cool slightly. Warm potatoes help soften the kale further without wilting it completely.
Don’t overdress. Start with half the dressing and add more gradually.
Serve immediately. Kale holds well, but the tomatoes and nuts are best fresh.
Variations
Roasted Chickpea Version: Add crispy chickpeas for more protein and crunch.
Grain Boosted: Add quinoa, bulgur or farro to turn it into a full meal.
Tahini Dressing: Swap the dressing for lemon-tahini for a creamier finish.
Spicy Mediterranean: Add chili flakes or harissa to the dressing.
Goat Cheese Instead of Feta: Softer and tangier, it blends beautifully with sweet potatoes.
Add Avocado: For extra creaminess, add sliced avocado right before serving.
Add Pomegranate Seeds: They bring color and a burst of sweetness.
Roasted Peppers: Add roasted red peppers for deeper flavor.
Kale Swap: Use spinach, arugula or mixed greens instead of kale.
Sweet Potato Swap: Try butternut squash or pumpkin for a different flavor profile.
Q&A
Can I make this ahead?
Yes. Keep the components separate and assemble before serving.
Can I serve it cold?
You can, but it tastes best warm or at room temperature.
Can I skip the cheese?
Yes. It’s still flavorful without feta.
Can I use purple sweet potatoes?
Yes, though they’re slightly denser and may need a few more minutes in the oven.
How do I store leftovers?
Refrigerate in an airtight container for up to 2 days.
Can I air-fry the sweet potatoes?
Yes. Air-fry at 390°F (200°C) for about 12–15 minutes, shaking halfway.
Can I use baby kale?
Yes. Baby kale doesn’t need massaging.
Can I use lime instead of lemon?
Lime works but gives a different flavor. Lemon is more classic for Mediterranean dishes.
Can I add protein?
Grilled chicken, shrimp or tofu work well.
Can I roast the tomatoes?
Yes. Roasting them adds depth and sweetness.
Nutrition
(per serving, approx.)
Calories: 310
Fat: 17g
Carbs: 32g
Fiber: 6g
Sugar: 9g
Protein: 8g
Values change based on cheese amount and nut variety.
Conclusion
This Mediterranean Roasted Sweet Potato and Kale Salad is one of those recipes that tastes good whether you’re eating light, meal-prepping for the week or serving guests. The roasted vegetables give it warmth and richness, while the fresh herbs and lemon dressing brighten every bite. It’s naturally colorful, nutrient-dense and flexible enough to adjust to your pantry. You can dress it up with grains or keep it simple as a clean, balanced salad. Either way, it delivers comfort without feeling heavy, and it’s the kind of recipe that becomes a regular in your rotation.