10 Delicious Kale Sweet Potato Salad Variations Under 250 Calories

Looking for tasty and healthy salad options that pack a nutritious punch without the calories? These 10 kale and sweet potato salad variations are not only vibrant and colorful, but they all come in under 250 calories each. Perfect for meal prep or a quick lunch, these salads are sure to keep your taste buds satisfied while keeping your diet on track!

Classic Balsamic: Kale, Roasted Sweet Potatoes, Balsamic Vinaigrette.

This Classic Balsamic Kale and Roasted Sweet Potato Salad is a delightful combination of flavors and textures. The earthy sweetness of roasted sweet potatoes pairs perfectly with the hearty kale, creating a satisfying dish that’s both nutritious and tasty. Topped with a tangy balsamic vinaigrette, this salad is a great option for a balanced lunch or a side at your next hosting meal.

Making this salad is a breeze! You simply roast the sweet potatoes until they’re tender and slightly caramelized, toss them with fresh kale, and drizzle everything with a homemade balsamic vinaigrette. It’s light, refreshing, and perfect for fall, especially when incorporated into those autumn salad recipes that you crave!

Ingredients

• 4 cups kale, chopped
• 2 cups sweet potatoes, cubed
• 2 tablespoons olive oil
• Salt and pepper to taste
• 1/4 cup balsamic vinegar
• 1 tablespoon Dijon mustard
• 1 tablespoon maple syrup
• 1 tablespoon water
• 1/4 teaspoon garlic powder

Instructions

1. Preheat your oven to 400°F (200°C).
2. In a bowl, toss the cubed sweet potatoes with olive oil, salt, and pepper. Spread them on a baking sheet and roast for 25-30 minutes, or until tender and slightly browned.
3. Meanwhile, in a small bowl, whisk together balsamic vinegar, Dijon mustard, maple syrup, water, and garlic powder to make the dressing.
4. Once the sweet potatoes are ready, let them cool for a few minutes. In a large bowl, combine the kale and roasted sweet potatoes.
5. Drizzle the balsamic vinaigrette over the salad and toss gently to combine. Serve immediately or let it sit for a few minutes to allow the flavors to meld.

Spicy Chipotle: Kale, Roasted Sweet Potatoes, Chipotle Dressing.

This spicy chipotle kale salad packs a punch with its robust flavors and vibrant colors. The combination of roasted sweet potatoes and earthy kale creates a satisfying dish that’s perfect for a balanced lunch or a meatless dinner. With a zesty chipotle dressing, each bite is a delightful mix of spicy and sweet, making it a standout choice for any meal.

Not only is this salad tasty, but it’s also simple to whip up, making it a great go-to recipe for busy weekdays or hosting meals. Plus, at under 250 calories per serving, you can enjoy this nutritious dish guilt-free!

Ingredients

• 4 cups chopped kale
• 2 cups sweet potatoes, peeled and cubed
• 1 tablespoon olive oil
• 1 teaspoon smoked paprika
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 can chickpeas, rinsed and drained
• 1/4 cup chopped cilantro
• 1/4 cup lime juice
• 2 tablespoons chipotle sauce
• 1 tablespoon honey or maple syrup

Instructions

1. Preheat the oven to 425°F (220°C). On a baking sheet, toss sweet potatoes with olive oil, smoked paprika, salt, and pepper. Roast for 20-25 minutes until tender.
2. In a large bowl, massage the chopped kale with a pinch of salt to soften it. This makes the kale more palatable.
3. Once the sweet potatoes are done, let them cool slightly before adding them to the bowl with kale, chickpeas, and cilantro.
4. In a small bowl, whisk together lime juice, chipotle sauce, and honey or maple syrup. Pour over the salad and toss to combine.
5. Serve immediately, or let it chill in the fridge for a bit to let the flavors meld together.

Greek Style: Kale, Roasted Sweet Potatoes, Crumbled Feta.

This Greek-style kale salad is a delightful combination of roasted sweet potatoes, fresh kale, and crumbled feta cheese. The sweet and savory mix creates a comforting dish that’s perfect for any meal. Not only does it burst with flavor, but it’s also simple to prepare, making it a fantastic choice for busy weeknights or hosting meals.

The chewy kale pairs beautifully with the creamy feta, while the roasted sweet potatoes add a touch of sweetness. This salad is not only satisfying but also under 250 calories, making it a great option for a balanced lunch or a light dinner. Enjoy the vibrant colors and tastes of this salad while nourishing your body!

Ingredients

• 4 cups chopped kale
• 1 medium sweet potato, diced
• 1 tablespoon olive oil
• 1/2 teaspoon paprika
• Salt and pepper to taste
• 1/4 cup crumbled feta cheese
• 1 tablespoon lemon juice

Instructions

1. Preheat your oven to 400°F (200°C).
2. Toss the diced sweet potatoes with olive oil, paprika, salt, and pepper. Spread them on a baking sheet and roast for 25-30 minutes until tender.
3. While the sweet potatoes are roasting, massage the chopped kale with lemon juice in a large bowl until slightly wilted.
4. Once the sweet potatoes are done, let them cool slightly before adding them to the kale.
5. Top the salad with crumbled feta cheese and serve warm or at room temperature.

Maple Dijon: Kale, Roasted Sweet Potatoes, Maple-Dijon Dressing.

This Maple Dijon Kale Sweet Potato Salad is a delightful blend of flavors and textures. The pairing of earthy kale with sweet, roasted sweet potatoes creates a satisfying and nutritious dish that’s perfect for any meal. With a zesty maple-Dijon dressing, this salad is both refreshing and hearty, making it a great choice for a balanced lunch or as a side for hosting meals.

Easy to make, this salad is not only packed with vitamins but also brings a warmth that’s perfect for fall. Each bite offers a mix of sweet and tangy flavors, ensuring that you’ll return for seconds. It’s a great way to enjoy seasonal produce while keeping your meal under 250 calories!

Ingredients

• 4 cups kale, chopped
• 2 cups sweet potatoes, peeled and cubed
• 1 tablespoon olive oil
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 cup green apple, diced
• 1 tablespoon sunflower seeds
• 2 tablespoons maple syrup
• 1 tablespoon Dijon mustard
• 1 tablespoon apple cider vinegar

Instructions

1. Preheat the oven to 400°F (200°C). Toss the sweet potato cubes with olive oil, salt, and pepper, then spread them on a baking sheet. Roast for 20-25 minutes until tender.
2. In a large bowl, combine the chopped kale, roasted sweet potatoes, diced green apple, and sunflower seeds.
3. In a small bowl, whisk together the maple syrup, Dijon mustard, and apple cider vinegar to create the dressing.
4. Drizzle the dressing over the salad and toss gently to combine. Serve immediately or let it chill in the fridge for a bit to enhance the flavors.

Tahini Lemon: Kale, Roasted Sweet Potatoes, Lemon-Tahini Dressing.

This Kale and Sweet Potato Salad is a delightful mix of textures and flavors. The sweetness of roasted sweet potatoes pairs perfectly with the earthy taste of kale, while the lemon-tahini dressing adds a creamy, tangy finish. Simple to make, this salad is not only visually appealing but also a nutritious choice for any meal.

Perfect for hosting meals or as a balanced lunch option, this dish can easily fit into various dietary needs. Topped with a zesty lemon-tahini dressing, it is a fantastic addition to your collection of Fall Kale Salad Recipes. Enjoy this Kale Sweet Potato Salad as a meatless dinner or serve it as a side dish during autumn gatherings!

Ingredients

• 4 cups kale, chopped
• 2 medium sweet potatoes, peeled and diced
• 2 tablespoons olive oil
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1/4 cup tahini
• 2 tablespoons lemon juice
• 1 tablespoon maple syrup
• 2 tablespoons water (more if needed)
• 1 garlic clove, minced
• 1 tablespoon sesame seeds (optional)

Instructions

1. Preheat the oven to 400°F (200°C). Toss the diced sweet potatoes with olive oil, salt, and pepper. Spread them on a baking sheet and roast for about 25-30 minutes until tender and slightly caramelized.
2. While the sweet potatoes are roasting, prepare the dressing. In a bowl, whisk together tahini, lemon juice, maple syrup, minced garlic, and water until smooth. Adjust the consistency with more water if necessary.
3. In a large bowl, combine the chopped kale and roasted sweet potatoes. Drizzle the lemon-tahini dressing over the top and toss gently to combine.
4. Sprinkle sesame seeds on top if using, and serve immediately or refrigerate for a refreshing option later.

Apple Walnut: Kale, Roasted Sweet Potatoes, Diced Apple.

This Apple Walnut Kale Salad is a delightful mix of flavors that come together beautifully. The sweetness of roasted sweet potatoes complements the crispness of diced apples, while the walnuts add a nice crunch. It’s simple to make and perfect for a balanced lunch or a side dish at your next gathering.

Combining kale, sweet potatoes, and apples creates a vibrant salad that’s not only tasty but also packed with nutrients. The maple dressing adds a touch of sweetness, making this salad a wonderful addition to your fall kale salad recipes. Enjoy this dish for meatless dinners or as a light salad for lunch!

Ingredients

• 4 cups kale, chopped
• 1 medium sweet potato, peeled and diced
• 1 medium green apple, diced
• 1/2 cup walnuts, toasted
• 2 tablespoons olive oil
• 1 tablespoon maple syrup
• 1 tablespoon apple cider vinegar
• Salt and pepper to taste

Instructions

1. Preheat the oven to 400°F (200°C). Toss the diced sweet potato with olive oil, salt, and pepper, and spread on a baking sheet. Roast for about 20 minutes until tender.
2. While the sweet potatoes are roasting, prepare the dressing by whisking together the maple syrup, apple cider vinegar, salt, and pepper in a small bowl.
3. In a large bowl, combine the chopped kale, diced apple, and toasted walnuts.
4. Once the sweet potatoes are done, let them cool slightly before adding them to the salad mix. Drizzle the dressing over the salad and toss gently to combine.
5. Serve immediately, or let it chill in the refrigerator for a bit to allow the flavors to meld.

Avocado Lime: Kale, Roasted Sweet Potatoes, Mashed Avocado.

This Avocado Lime salad is a delightful blend of flavors and textures, featuring crispy kale, tender roasted sweet potatoes, and creamy mashed avocado. The combination creates a satisfying dish that’s not only delicious but also incredibly easy to prepare. Perfect for a light lunch or as a side dish for dinner, this salad offers a fresh, zesty taste that will brighten your meal.

The roasted sweet potatoes add a natural sweetness that pairs beautifully with the rich, creamy avocado. Tossed with a hint of lime juice, this Kale Sweet Potato Salad is a refreshing take on traditional autumn flavors. It fits perfectly into your collection of Fall Kale Salad Recipes, ensuring you get your greens while keeping it under 250 calories. Here’s how to make it:

Ingredients

• 4 cups kale, chopped
• 2 medium sweet potatoes, peeled and diced
• 1 ripe avocado
• 1 tablespoon olive oil
• 1 tablespoon lime juice
• Salt and pepper to taste
• Fresh cilantro for garnish (optional)

Instructions

1. Preheat the oven to 400°F (200°C). Toss the diced sweet potatoes with olive oil, salt, and pepper. Spread them on a baking sheet and roast for about 25-30 minutes, or until they are tender and slightly caramelized.
2. While the sweet potatoes are roasting, massage the chopped kale with a pinch of salt to soften it. This will make it more enjoyable to eat.
3. In a bowl, mash the avocado and mix in lime juice, salt, and pepper to taste.
4. Once the sweet potatoes are done, let them cool slightly. Combine the roasted sweet potatoes with the massaged kale in a large bowl.
5. Top the salad with the avocado mixture and gently toss to combine. Garnish with fresh cilantro if desired. Serve immediately!

Pomegranate Crunch: Kale, Roasted Sweet Potatoes, Pomegranate Seeds.

This Pomegranate Crunch salad is a delightful combination of roasted sweet potatoes and fresh kale, making it a perfect option for a balanced lunch or a light dinner. The sweetness of the roasted sweet potatoes pairs beautifully with the tartness of pomegranate seeds, creating a refreshing flavor profile that’s both satisfying and healthy. Simple to prepare, this salad brings together vibrant colors and textures, making it ideal for hosting meals or enjoying during the autumn months.

To whip up this tasty fall kale salad, you’ll need just a handful of ingredients and minimal prep time. It’s not only nutritious but also visually appealing, making it a great addition to your collection of autumn salad recipes. Enjoy it as a side dish or as a standalone meal, and feel free to customize it with your favorite toppings!

Ingredients

• 4 cups kale, chopped
• 2 medium sweet potatoes, peeled and diced
• 1 cup pomegranate seeds
• 2 tablespoons olive oil
• Salt and pepper to taste
• 1 tablespoon balsamic vinegar or maple dressing

Instructions

1. Preheat your oven to 400°F (200°C). Toss the diced sweet potatoes with olive oil, salt, and pepper. Spread them on a baking sheet and roast for about 25-30 minutes or until tender and lightly browned.
2. While the sweet potatoes are roasting, wash and chop the kale. Place it in a large bowl and massage it gently to soften the leaves.
3. Once the sweet potatoes are done, let them cool slightly before adding them to the bowl with the kale.
4. Sprinkle the pomegranate seeds over the salad, drizzle with balsamic vinegar or maple dressing, and toss everything together until well combined.
5. Serve immediately or store in the refrigerator for a few hours to let the flavors mingle.

Asian Ginger: Kale, Roasted Sweet Potatoes, Ginger Sesame Dressing.

This Asian-inspired Kale Sweet Potato Salad is a delightful mix that balances the earthiness of roasted sweet potatoes with the fresh, crisp texture of kale. The zingy ginger sesame dressing adds a vibrant kick, making it a refreshing dish that’s both easy to prepare and satisfying. Toss this salad together for a quick meal or side dish that packs a nutritious punch.

Not only is this salad great for a balanced lunch, it also shines during hosting meals or family gatherings. With the lovely combination of flavors, it’s a fantastic addition to your fall kale salad recipes. Not to mention, it’s under 250 calories!

Ingredients

• 4 cups kale, chopped
• 2 cups sweet potatoes, diced
• 2 tablespoons olive oil
• 1 teaspoon sesame oil
• 1 tablespoon ginger, minced
• 2 tablespoons soy sauce
• 2 tablespoons rice vinegar
• 1 tablespoon honey or maple syrup
• 1/4 cup sesame seeds
• 1 green onion, sliced for garnish

Instructions

1. Preheat your oven to 400°F (200°C). Toss the diced sweet potatoes with olive oil, salt, and pepper, then spread them on a baking sheet. Roast for about 20-25 minutes or until tender.
2. While the sweet potatoes are roasting, prepare the ginger sesame dressing. In a small bowl, whisk together sesame oil, minced ginger, soy sauce, rice vinegar, and honey or maple syrup until combined.
3. In a large bowl, combine the chopped kale with the roasted sweet potatoes. Pour the ginger sesame dressing over the salad and toss well to coat.
4. Sprinkle sesame seeds and sliced green onion on top before serving.

Cranberry Almond: Kale, Roasted Sweet Potatoes, Dried Cranberries.

This Cranberry Almond Kale Salad is a delightful mix of flavors and textures. The roasted sweet potatoes add warmth and earthiness, while the dried cranberries bring a touch of sweetness that’s perfect for any season. Toss in some crunchy almonds, and you have a simple, satisfying dish that’s great for meal prep or a quick lunch.

This salad is not only colorful and appealing but also packs a nutritional punch. It’s easy to make, making it an ideal option for hosting meals or a refreshing addition to your fall kale salad lineup. Enjoy this as a salad for lunch or serve it as a side at your next gathering!

Ingredients

• 4 cups kale, chopped
• 1 large sweet potato, peeled and cubed
• 1/2 cup dried cranberries
• 1/4 cup sliced almonds
• 2 tablespoons olive oil
• 1 tablespoon maple syrup
• Salt and pepper to taste

Instructions

1. Preheat the oven to 400°F (200°C). Toss the cubed sweet potato with olive oil, salt, and pepper. Spread on a baking sheet and roast for about 25 minutes until tender.
2. In a large bowl, combine the chopped kale, dried cranberries, and roasted sweet potatoes once they are cool.
3. Drizzle with maple syrup and toss to combine. Top with sliced almonds before serving.