Sweet Potato Salad

Sweet potato salad combines savory and sweet and is full of superfood goodness. Roasted sweet potatoes are tossed into various veggies and greens and dressed in a tangy dressing. Salads don't have to be boring, so mix up your salad routine with this sweet potato salad recipe.

When I planned my menu this week, I created a sweet potato salad recipe I had to share! So instead of whipping together a classic vegan potato salad, I mixed it with sweet potatoes and my favorite veggies. This sweet potato salad recipe tastes fantastic and is loaded with roasted sweet potatoes, arugula, red onion, and other goodies! 

Jump to:

• White Potatoes vs. Sweet Potatoes
• Sweet Potato Salad Ingredients
• Sweet Potato Salad Ingredient Substitutions
• How to Make Sweet Potato Salad Recipe
• Salad Dressing Ingredients
• Salad Dressing Ingredient Substitutions
• How to Toast Almonds
• Other Possible Ingredient Suggestions:
• Recipe FAQs
• Tips
• Vegan Salads You will Love!
• 📖 Recipe
• 💬 Reviews

This sweet potato salad is the perfect salad to bring to a picnic or barbeque with summer approaching. Are you looking for a dish to bring to a potluck? Look no further. I decided to make sweet potato salad an entree for dinner this week, but it also makes a great side salad. 

White Potatoes vs. Sweet Potatoes

According to Healthline, sweet potatoes are often touted as healthier than white potatoes, but both types can be highly nutritious. However, the potatoes differ significantly in taste. 

Here's a nutrient comparison of 3.5 ounces (100 grams) of white and sweet potato with skin, respectively:

 White Potatoes/Sweet Potatoes

Calories	92	90
Protein	2 grams	2 grams
Fat	0.15 grams	0.15 grams
Carbs	21 grams	21 grams
Fiber	2.1 grams	3.3 grams
Vitamin A	0.1% of the Daily Value (DV)	107% of the DV
Vitamin B6	12% of the DV	17% of the DV
Vitamin C	14% of the DV	22% of the DV
Potassium	17% of the DV	10% of the DV
Calcium	1% of the DV	3% of the DV
Magnesium	6% of the DV	6% of the DV

While regular and sweet potatoes are comparable in their calorie, protein, and carb content, white potatoes provide more potassium, whereas sweet potatoes are incredibly high in vitamin A.

Both types of potatoes also contain other beneficial plant compounds.

Sweet potatoes, including red and purple varieties, are rich in antioxidants that help fight cell damage in your body caused by free radicals.

Regular potatoes contain compounds called glycoalkaloids, which have been shown to have anti-cancer and other beneficial effects in test-tube studies. 

Sweet Potato Salad Ingredients

Although simple in execution, this sweet potato salad recipe brings savory and sweet together with very few ingredients. 

• Sweet Potatoes: Sweet potatoes, roasted, are both savory and sweet with a crunchy texture on the outside and a soft center.
• Red Onion: Red onion is sweet and tangy and a great ingredient combined with the other ingredients in this sweet potato salad recipe.
• Cucumber: I prefer English cucumbers because they are sturdy and contain fewer seeds.
• Honey Crisp Apples + Lemon Juice: Honey crisp apples are my favorite because they are sweet and tart; the lemon juice prevents them from turning brown.
• Parsley: The fresh parsley gives the salad a fresh earthy taste.
• Arugula: Arugula has a naturally peppery taste, which works perfectly with the sweetness of the apples and the savoriness of the roasted sweet potatoes.
• Toasted Almonds (Optional): Toasted almonds give the salad and crunchy texture.
• Dried Cranberries or Cherries: Dried cranberries or cherries add another texture and sweetness.

Sweet Potato Salad Ingredient Substitutions

• Butternut squash is often used as a substitute for sweet potatoes.
• Try yellow or white onion as a substitute for red onions.
• Use regular cucumber, but I suggest removing the seeds to reduce sogginess.
• Choose any apple. Pears are also a great substitute.
• Basil or a combination of your favorite fresh herbs offers a fresh flavor.
• If you don't like arugula, I suggest using spinach or chopped kale.
• Skip the nuts if allergic to nuts. Or I like pistachios or cashews as a different nut option.
• Add fresh fruit such as raspberries or strawberries instead of dried fruit.

How to Make Sweet Potato Salad Recipe

First, clean and cut the potatoes into equal, bite-sized pieces. As a result, the potatoes roast quickly and evenly.

Another trick to roasting sweet potatoes without oil is cutting them and rinsing them in cool water. As a result, any excess debris washes away, and the seasoning sticks to the potatoes without any oil. 

Also, I prefer the skin left on the potatoes for maximum nutritional benefit. But, if leaving the skin on, scrub the potatoes well before cutting. 

I seasoned the potatoes with garlic powder and onion powder for this recipe. I skipped the pepper intentionally because the arugula tastes peppery naturally, but please feel free to season as you'd like. 

• Preheat the oven to 425 degrees.
• Place sweet potato pieces on a baking sheet with a silicone baking mat or parchment paper in a single layer.
• Roast the potatoes for 20 minutes; the time varies based on the potato pieces' size, so watch to prevent overcooking. 
• Allow cooking entirely before adding to the other salad ingredients. 
• Once cooled, add to the other salad ingredients. 

Salad Dressing Ingredients

While the potatoes cool, make this simple oil-free dressing, enhancing the flavors of the vegetables and fruits without using any oil. 

• Apple Cider Vinegar: Apple cider vinegar is tart and provides acidity to the dressing.
• Maple Syrup: The maple syrup sweetens the dressing.
• Dijon Mustard: Dijon mustard is tangy and delicious mixed with the other ingredients.
• Lemon Juice: Lemon juice is sweet and contains another form of acidity to the dressing. I prefer fresh lemon juice.
• Water: The water neutralizes the acidity in the dressing and acts like an oil to emulsify the ingredients.

Salad Dressing Ingredient Substitutions

• Choose a similar vinegar, such as champagne vinegar.
• Date syrup or agave nectar are excellent substitutes for maple syrup.
• Stoneground mustard is similar in texture and flavor to dijon mustard.
• Use bottled lemon juice if you don't have fresh lemon juice.

When cutting the apples, cut into a similar size as the sweet potatoes. Add a Tablespoon of lemon juice to the cut apples to prevent browning and toss. Then, drain the excess lemon juice before adding the apples to the salad. 

Then, toss all the ingredients together with the dressing right before serving. 

How to Toast Almonds

Like bread for croutons, Almonds brown in a pan without oil or sticking.

The trick, however, is to continuously move the almonds around the pan on low heat while they brown.

Whatever you do, please do not leave the almonds unattended,  or they will burn. 

This process, though straightforward, takes very little time but continuous attention. 

Once the almonds are toasted, sprinkle them on the plated salads with dried cranberries or cherries. 

Other Possible Ingredient Suggestions:

• Avocado
• Sunflower Seeds

Recipe FAQs

Tips

• Leave the skins on the sweet potatoes for maximum nutrients.
• Scrub the potatoes to remove any excess dirt or debris.
• Cut the potatoes into equal-sized cubes, so they cook evenly and are easy to eat.
• Cool the sweet potatoes completely before adding them to the salad, or the green will wilt.
• If using avocado, don't add it until before serving, so it doesn't turn brown.
• Cut the apples, toss in lemon juice, and let the apples remain in the lemon juice until adding the apples to the salad. Then, drain the excess lemon juice before adding the apples.

Try this sweet potato salad recipe for a savory, sweet salad full of nutrients!

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