Sweet Potato Kale Salad with Creamy Honey Mustard Dressing

This Sweet Potato Kale Salad with Creamy Honey Mustard Dressing is a wholesome, vibrant dish that brings together roasted sweet potatoes, hearty kale, and a tangy-sweet homemade dressing. Packed with nutrients and flavor, this salad is perfect for a light lunch, a side dish, or even a main meal.

Why You’ll Love This Recipe

This salad is not just about being healthy—it’s about bold, satisfying flavors. The caramelized roasted sweet potatoes offer natural sweetness and depth, while the kale provides a sturdy, leafy base. The creamy honey mustard dressing ties everything together with a balance of sweet, tangy, and savory notes. Plus, it’s gluten-free, vegetarian, and can be prepped ahead of time, making it perfect for meal planning.

ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• Sweet potatoes
• Olive oil
• Salt and pepper
• Fresh kale (curly or lacinato)
• Red onion (optional, for extra crunch)
• Pumpkin seeds or sunflower seeds
• Dried cranberries or raisins

For the Creamy Honey Mustard Dressing:

• Dijon mustard
• Honey
• Greek yogurt or mayonnaise
• Apple cider vinegar
• Olive oil
• Salt and pepper to taste

directions

1. Preheat the oven to 400°F (200°C). Peel and cube the sweet potatoes. Toss them with olive oil, salt, and pepper, then spread on a baking sheet and roast for 25–30 minutes until tender and lightly browned.
2. While the sweet potatoes roast, remove the kale stems and chop the leaves into bite-sized pieces. Massage the kale with a bit of olive oil to soften.
3. Prepare the honey mustard dressing by whisking together Dijon mustard, honey, Greek yogurt (or mayo), apple cider vinegar, and olive oil. Season with salt and pepper.
4. Once the sweet potatoes are roasted, let them cool slightly.
5. In a large bowl, combine the massaged kale, roasted sweet potatoes, sliced red onion (if using), seeds, and dried fruit.
6. Drizzle with the creamy honey mustard dressing and toss until well coated. Serve immediately or chill for later.

Servings and timing

This recipe makes about 4 servings.
Prep time: 15 minutes
Cook time: 30 minutes
Total time: 45 minutes

Variations

• Add protein: Toss in cooked chickpeas, grilled chicken, or tofu to turn it into a complete meal.
• Change the greens: Use spinach or arugula for a different texture and flavor.
• Add cheese: Crumbled feta or goat cheese adds a rich, tangy contrast.
• Use maple syrup: Substitute maple syrup for honey in the dressing for a vegan-friendly option (and use dairy-free yogurt or mayo).
• Add grains: Quinoa or farro makes the salad heartier and more filling.

storage/reheating

Store leftovers in an airtight container in the fridge for up to 3 days. The kale holds up well without getting soggy, even with dressing.
For best results, keep the dressing separate if making ahead and toss just before serving. This salad is not suitable for freezing.

FAQs

What’s the best type of kale for this salad?

Lacinato (also known as dinosaur kale) and curly kale both work well. Just be sure to massage the leaves to reduce bitterness and improve texture.

Can I make this salad vegan?

Yes, simply use a plant-based yogurt or mayo in the dressing and swap honey with maple syrup or agave nectar.

Do I have to massage the kale?

Yes, massaging the kale helps soften the tough leaves, making them more palatable and easier to digest.

Can I roast the sweet potatoes in advance?

Absolutely. Roasted sweet potatoes can be made up to 2 days in advance and stored in the fridge.

What other toppings can I add?

Try sliced avocado, pomegranate seeds, roasted chickpeas, or nuts like pecans or almonds for extra flavor and crunch.

Is this salad good for meal prep?

Yes, it holds up well and can be stored dressed or undressed, making it perfect for prepping lunches ahead of time.

How long does the dressing last?

The honey mustard dressing will keep in the refrigerator for up to one week in a sealed jar or container.

Can I use store-bought dressing?

You can, but homemade dressing has a fresher taste and allows you to control the ingredients.

Can I serve this salad warm?

Yes, serving it slightly warm (with freshly roasted sweet potatoes) gives it a cozy feel that’s perfect in cooler months.

What if I don’t have Greek yogurt?

You can substitute regular yogurt, mayo, or a dairy-free alternative. The consistency might vary slightly, but the flavor will still be delicious.

Conclusion

This Sweet Potato Kale Salad with Creamy Honey Mustard Dressing is a vibrant, nourishing dish that’s as satisfying as it is healthy. With its combination of earthy vegetables, tangy-sweet dressing, and satisfying textures, it’s sure to become a staple in your kitchen. Whether served as a light lunch or a hearty side, this salad delivers comfort and flavor in every bite.

Print