10 Flavorful Roasted Sweet Potato Salad Variations Under 250 Calories

roasted sweet potato salad

Roasted sweet potato salad is a tasty and healthy dish that’s perfect for any meal. Adding your own twist can make it even more exciting, and we’ve got 10 delicious variations that keep it under 250 calories. From spicy to sweet, there’s something here for everyone who loves to mix flavors and keep things light!

Classic Roasted Sweet Potato Salad: Roasted Sweet Potatoes, Mixed Greens, Balsamic Vinaigrette.

A bowl of roasted sweet potato salad with mixed greens and balsamic vinaigrette.

This classic roasted sweet potato salad combines the warm, sweet flavors of roasted sweet potatoes with fresh greens and a tangy balsamic vinaigrette. It’s simple to make and perfect for any season, especially winter when you crave something hearty yet light. Each bite offers a delightful contrast of textures and tastes, making it a go-to dish for family gatherings or a quick meal at home.

Imagine the sweetness of roasted sweet potatoes paired with crisp greens and a zesty dressing that brings everything together. This Roasted Sweet Potato Salad is not only delicious but also bursting with nutrients, making it a great choice for a balanced meal. Plus, it can easily fit into a healthy eating plan, with each serving coming in under 250 calories!

Ingredients

  • 2 medium sweet potatoes, peeled and cubed
  • 4 cups mixed greens (arugula, spinach, or your choice)
  • 1/4 cup red onion, thinly sliced
  • 2 tablespoons olive oil
  • 2 tablespoons balsamic vinegar
  • Salt and pepper to taste
  • 1/4 cup feta cheese, crumbled (optional)
  • 1 tablespoon pumpkin seeds or sunflower seeds (optional)

Instructions

  1. Preheat your oven to 425°F (220°C). Toss the cubed sweet potatoes with olive oil, salt, and pepper.
  2. Spread the sweet potatoes on a baking sheet and roast for 20-25 minutes, or until they are tender and slightly caramelized, stirring halfway through.
  3. In a large bowl, combine mixed greens and red onion. Once the sweet potatoes are done, let them cool slightly and then add them to the salad bowl.
  4. Drizzle the balsamic vinegar over the salad and toss gently to combine. If desired, sprinkle with feta cheese and seeds for added crunch.
  5. Serve immediately and enjoy your vibrant salad!

Southwest Roasted Sweet Potato Salad: Roasted Sweet Potatoes, Black Beans, Lime-Cilantro Dressing.

Bowl of Southwest Roasted Sweet Potato Salad with black beans and lime dressing.

This Southwest Roasted Sweet Potato Salad is a delicious blend of flavors that’s both satisfying and easy to prepare. With the natural sweetness of roasted sweet potatoes and the hearty texture of black beans, every bite offers a delightful contrast. The zesty lime-cilantro dressing brings everything together, making it a refreshing option for lunch or dinner.

Perfect for a quick meal or as a side dish at gatherings, this salad is not only tasty but also nutritious. Plus, it fits nicely under 250 calories, making it a great choice for those looking to eat healthy without compromising on flavor.

Ingredients

  • 2 medium sweet potatoes, peeled and diced
  • 1 can (15 oz) black beans, rinsed and drained
  • 1 tablespoon olive oil
  • 1 teaspoon chili powder
  • Salt and pepper to taste
  • 1/4 cup fresh cilantro, chopped
  • Juice of 1 lime
  • 1 tablespoon honey or agave syrup (optional)

Instructions

  1. Preheat the oven to 425°F (220°C). Toss the diced sweet potatoes with olive oil, chili powder, salt, and pepper. Spread them on a baking sheet in a single layer.
  2. Roast the sweet potatoes for 25-30 minutes, or until they are tender and slightly caramelized, stirring halfway through.
  3. In a large bowl, combine the roasted sweet potatoes, black beans, and chopped cilantro.
  4. In a small bowl, whisk together lime juice and honey (if using). Pour the dressing over the salad and toss to combine.
  5. Serve warm or chilled, and enjoy your vibrant salad!

Mediterranean Roasted Sweet Potato Salad: Roasted Sweet Potatoes, Feta Cheese, Kalamata Olives.

Mediterranean Roasted Sweet Potato Salad with feta cheese and Kalamata olives in a wooden bowl

This Mediterranean Roasted Sweet Potato Salad is a delightful mix of flavors and textures that’s both satisfying and nutritious. The roasted sweet potatoes bring a hint of sweetness, perfectly complemented by the tangy feta cheese and briny Kalamata olives. It’s an easy dish to whip up, making it perfect for busy weeknights or a vibrant side for gatherings.

The combination of roasted sweet potatoes and Mediterranean ingredients creates a colorful and inviting salad. Tossed with some fresh greens, it forms a light yet filling dish that’s under 250 calories. It’s a great addition to any meal, especially when paired with juicy steak or served as a standalone winter salad.

Ingredients

  • 2 medium sweet potatoes, peeled and cubed
  • 1 tablespoon olive oil
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon garlic powder
  • 1/2 cup feta cheese, crumbled
  • 1/3 cup Kalamata olives, pitted and halved
  • 2 cups fresh greens (spinach or arugula)
  • 1 tablespoon fresh parsley, chopped
  • 1 tablespoon balsamic vinegar (optional)

Instructions

  1. Preheat your oven to 400°F (200°C). Spread the cubed sweet potatoes on a baking sheet.
  2. Drizzle the sweet potatoes with olive oil and season with salt, pepper, and garlic powder. Toss to coat evenly.
  3. Roast in the oven for 25-30 minutes, or until sweet potatoes are tender and slightly caramelized, stirring halfway through.
  4. Once roasted, let the sweet potatoes cool slightly. In a large bowl, combine the sweet potatoes, feta cheese, Kalamata olives, and fresh greens.
  5. Drizzle with balsamic vinegar if desired and toss gently to combine. Garnish with fresh parsley before serving.

Spicy Roasted Sweet Potato Salad: Roasted Sweet Potatoes, Arugula, Sriracha-Lime Dressing.

A vibrant salad featuring roasted sweet potatoes and arugula, drizzled with a spicy Sriracha-lime dressing, served in a bowl.

This Spicy Roasted Sweet Potato Salad combines the sweetness of roasted sweet potatoes with the peppery bite of fresh arugula. Toss in a zesty Sriracha-lime dressing, and you get a salad that’s not just vibrant but packed with flavor. It’s simple to make, making it perfect for a quick lunch or a side dish at dinner.

The combination of warm roasted sweet potatoes and cool arugula creates a delightful contrast. The kick from the Sriracha adds an exciting twist, making this dish a great option for those who enjoy a bit of heat. Plus, it’s a healthful choice under 250 calories, so you can enjoy this salad guilt-free!

Ingredients

  • 2 medium sweet potatoes, peeled and cubed
  • 2 tablespoons olive oil
  • 1 teaspoon paprika
  • 1/2 teaspoon garlic powder
  • Salt and pepper to taste
  • 4 cups arugula
  • 1 tablespoon Sriracha
  • 1 tablespoon lime juice
  • 1 tablespoon honey (optional)
  • Sesame seeds for garnish

Instructions

  1. Preheat the oven to 425°F (220°C). In a bowl, toss the sweet potato cubes with olive oil, paprika, garlic powder, salt, and pepper.
  2. Spread the sweet potatoes on a baking sheet and roast for 25-30 minutes, or until they are tender and slightly crispy.
  3. In a small bowl, whisk together Sriracha, lime juice, and honey if using.
  4. In a large salad bowl, combine the roasted sweet potatoes with arugula. Drizzle the Sriracha-lime dressing over the top and toss gently to combine.
  5. Garnish with sesame seeds before serving. Enjoy your spicy roasted sweet potato salad!

Asian-Inspired Roasted Sweet Potato Salad: Roasted Sweet Potatoes, Sesame Seeds, Ginger-Soy Dressing.

Asian-inspired roasted sweet potato salad with sesame seeds and ginger-soy dressing.

This Asian-inspired roasted sweet potato salad is a delightful mix of flavors and textures. The sweetness of the roasted sweet potatoes pairs beautifully with the savory notes of the ginger-soy dressing, creating a refreshing dish that’s simple to whip up. It’s perfect as a side or a light meal, and it’s a great way to add some vibrant color to your table.

With the crunch of sesame seeds and a hint of green onions, this salad is not only tasty but also visually appealing. Whether you’re enjoying it on a cozy winter night or as a refreshing dish in warmer months, it’s sure to please. Plus, it’s an excellent way to meet your salad challenge without packing on too many calories!

Ingredients

  • 2 medium sweet potatoes, peeled and diced
  • 1 tablespoon olive oil
  • Salt and pepper, to taste
  • 2 tablespoons sesame seeds
  • 2 green onions, sliced
  • 2 tablespoons soy sauce
  • 1 tablespoon fresh ginger, grated
  • 1 tablespoon rice vinegar
  • 1 teaspoon honey or agave syrup

Instructions

  1. Preheat the oven to 400°F (200°C). Toss the diced sweet potatoes with olive oil, salt, and pepper, then spread them on a baking sheet.
  2. Roast the sweet potatoes in the oven for 25-30 minutes, or until tender and slightly caramelized.
  3. While the potatoes are roasting, prepare the dressing by whisking together soy sauce, grated ginger, rice vinegar, and honey in a small bowl.
  4. Once the potatoes are done, let them cool slightly before tossing them with the dressing, sesame seeds, and sliced green onions.
  5. Serve warm or at room temperature for a delicious, vibrant salad that’s sure to impress!

Protein-Packed Roasted Sweet Potato Salad: Roasted Sweet Potatoes, Boiled Egg, Dijon Mustard Dressing.

Delicious roasted sweet potato salad with boiled eggs and fresh herbs.

This protein-packed roasted sweet potato salad is a delightful mix of flavors and textures, featuring tender roasted sweet potatoes and creamy boiled eggs. It’s not only delicious but also easy to prepare, making it a great option for a quick lunch or a side dish for dinner.

The warm, caramelized sweetness of roasted sweet potatoes pairs perfectly with the richness of boiled eggs and the tangy Dijon mustard dressing. With just a few ingredients and minimal prep time, this vibrant salad will keep you satisfied without exceeding 250 calories. Perfect for a winter salad or anytime you crave a healthy dish!

Ingredients

  • 2 medium sweet potatoes, peeled and diced
  • 2 large eggs
  • 2 tablespoons olive oil
  • 1 tablespoon Dijon mustard
  • 1 tablespoon apple cider vinegar
  • Salt and pepper to taste
  • Fresh parsley for garnish

Instructions

  1. Preheat the 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 25-30 minutes or until tender and slightly caramelized.
  2. While the sweet potatoes are roasting, place the eggs in a saucepan and cover with water. Bring to a boil, then cover and turn off the heat. Let the eggs sit for about 10-12 minutes. Once cooked, cool under cold water and peel.
  3. In a small bowl, whisk together the Dijon mustard, apple cider vinegar, and a pinch of salt and pepper.
  4. Once the sweet potatoes are done, combine them in a bowl with the halved boiled eggs. Drizzle with Dijon dressing and toss gently. Garnish with fresh parsley before serving.

Avocado Roasted Sweet Potato Salad: Roasted Sweet Potatoes, Avocado, Lemon-Tahini Dressing.

Avocado Roasted Sweet Potato Salad with lemon-tahini dressing

This Avocado Roasted Sweet Potato Salad is a delightful blend of flavors and textures. The sweet, caramelized notes of roasted sweet potatoes pair beautifully with creamy avocado, creating a satisfying dish that’s both nutritious and tasty. The zesty lemon-tahini dressing adds a refreshing touch, making this salad a perfect choice for a light lunch or a side dish.

Simple to prepare, this salad can be whipped up in no time. The roasted sweet potatoes can be made in the oven, and the dressing can be blended quickly, allowing you to enjoy a wholesome meal without any hassle. Not only is this salad under 250 calories, but it also packs in plenty of fresh greens, making it a vibrant addition to your winter menu.

Ingredients

  • 2 medium sweet potatoes, diced
  • 1 ripe avocado, sliced
  • 2 cups mixed greens (like spinach and arugula)
  • 1/4 red onion, thinly sliced
  • 2 tablespoons tahini
  • 1 tablespoon lemon juice
  • 1 teaspoon olive oil
  • Salt and pepper to taste
  • Fresh cilantro for garnish
  • Optional: sesame seeds for topping

Instructions

  1. Preheat your oven to 400°F (200°C). Spread the diced sweet potatoes on a baking sheet, drizzle with olive oil, and season with salt and pepper.
  2. Roast the sweet potatoes in the oven for 25-30 minutes, or until tender and slightly crispy, stirring halfway through.
  3. While the sweet potatoes are roasting, prepare the lemon-tahini dressing by whisking together tahini, lemon juice, and a splash of water until smooth. Adjust seasoning with salt and pepper.
  4. In a large bowl, combine the mixed greens, roasted sweet potatoes, and sliced avocado.
  5. Drizzle the lemon-tahini dressing over the salad, toss gently to combine, and garnish with fresh cilantro and sesame seeds if desired.

Cranberry Walnut Roasted Sweet Potato Salad: Roasted Sweet Potatoes, Dried Cranberries, Walnuts.

Cranberry Walnut Roasted Sweet Potato Salad with greens and walnuts

This Cranberry Walnut Roasted Sweet Potato Salad is a delightful mix of flavors, bringing together the sweetness of roasted sweet potatoes with the tartness of dried cranberries and the crunch of walnuts. It’s not only tasty but also super easy to whip up, making it perfect for a quick lunch or a light dinner.

Ingredients

  • 2 medium sweet potatoes, peeled and diced
  • 1 cup dried cranberries
  • 1/2 cup walnuts, chopped
  • 2 cups fresh greens (like spinach or arugula)
  • 1 tablespoon olive oil
  • 1 teaspoon cinnamon
  • Salt and pepper to taste
  • 1 tablespoon balsamic vinegar

Instructions

  1. Preheat your oven to 400°F (200°C). Toss the diced sweet potatoes with olive oil, cinnamon, salt, and pepper. Spread them evenly on a baking sheet.
  2. Roast the sweet potatoes in the oven for about 25-30 minutes, or until they are tender and slightly caramelized.
  3. In a large bowl, combine the roasted sweet potatoes, dried cranberries, walnuts, and fresh greens.
  4. Drizzle with balsamic vinegar and toss gently to combine all the ingredients.
  5. Serve warm or at room temperature, and enjoy your delicious and nutritious salad!

Apple Cinnamon Roasted Sweet Potato Salad: Roasted Sweet Potatoes, Apple Slices, Honey-Cinnamon Glaze.

Apple Cinnamon Roasted Sweet Potato Salad with roasted sweet potatoes and apple slices in a bowl

This Apple Cinnamon Roasted Sweet Potato Salad is a delightful mix of roasted sweet potatoes and crisp apple slices, all dressed in a warm honey-cinnamon glaze. The combination offers a sweet and savory flavor profile that’s perfect for fall or any time of year. Not only is it delicious, but it’s also simple to make, making it a great addition to your meal rotation.

The roasted sweet potatoes bring a hearty texture, while the apples provide a refreshing crunch. This vibrant salad is not only satisfying but also a healthy choice that keeps the calorie count under control. Perfect for a light lunch or as a side dish, it’s bound to impress your family and friends!

Ingredients

  • 2 cups diced roasted sweet potatoes
  • 1 cup apple slices (preferably a mix of sweet and tart)
  • 2 tablespoons honey
  • 1 teaspoon ground cinnamon
  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
  • Fresh parsley for garnish

Instructions

  1. Preheat your oven to 400°F (200°C). Toss the diced sweet potatoes with olive oil, salt, and pepper, and roast for about 25-30 minutes until tender.
  2. While the sweet potatoes are roasting, prepare the honey-cinnamon glaze by mixing honey, cinnamon, and lemon juice in a bowl.
  3. Once the sweet potatoes are done, let them cool slightly, then combine with the apple slices in a large bowl.
  4. Drizzle the honey-cinnamon glaze over the sweet potatoes and apples, tossing gently to coat.
  5. Garnish with fresh parsley before serving. Enjoy your delicious Apple Cinnamon Roasted Sweet Potato Salad!

Greek Yogurt Roasted Sweet Potato Salad: Roasted Sweet Potatoes, Greek Yogurt, Dill Dressing.

A bowl of Greek Yogurt Roasted Sweet Potato Salad featuring roasted sweet potatoes, Greek yogurt, and a dill dressing, surrounded by fresh herbs.

This Greek Yogurt Roasted Sweet Potato Salad brings together the natural sweetness of roasted sweet potatoes with the creamy tang of Greek yogurt, making it a delightful dish. It’s not only refreshing but also simple to prepare, perfect for a light lunch or a side dish at dinner.

The combination of warm, tender sweet potatoes and cool, zesty dressing creates a balance that’s both satisfying and healthy. Packed with protein and flavor, this salad is sure to brighten up your mealtime with its vibrant colors and textures. It’s a great winter salad that can accompany juicy steak or pair perfectly with steak bites.

Ingredients

  • 2 large sweet potatoes, peeled and cubed
  • 2 tablespoons olive oil
  • 1 teaspoon Roasted Potato Seasoning Recipe (or your favorite seasoning blend)
  • 1 cup Greek yogurt
  • 1 tablespoon fresh dill, chopped
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
  • Fresh greens (like kale or spinach) for serving

Instructions

  1. Preheat your oven to 425°F (220°C). Toss the sweet potato cubes with olive oil and Roasted Potato Seasoning Recipe in a large bowl until evenly coated.
  2. Spread the sweet potatoes on a baking sheet and roast for 25-30 minutes, or until they are tender and lightly browned, tossing halfway through.
  3. While the sweet potatoes are roasting, mix the Greek yogurt, dill, lemon juice, salt, and pepper in a separate bowl to create the dressing.
  4. Once the sweet potatoes are done, let them cool slightly. In a serving bowl, layer the fresh greens and top with the roasted sweet potatoes.
  5. Drizzle the dill dressing over the salad and serve warm or at room temperature.
roasted sweet potato salad
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