This arugula sweet potato salad is fresh, flavorful, and full of texture. It combines roasted sweet potatoes, crisp romaine, peppery arugula, fresh basil, feta cheese, and sliced almonds. Everything is tossed in a tangy garlic vinaigrette that ties it all together.
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Why We Love This Salad
Arugula sweet potato salad is a full-meal salad. Arugula, or rocket, adds a peppery taste that pairs perfectly with the sweetness of roasted sweet potatoes.
Roasted sweet potatoes give you sweet flavor and the arugula adds a little peppery bite. The feta brings it all together.
I toss everything with a vinaigrette and top it with toasted almonds for crunch. We make this all the time for dinner, and it’s also perfect for holidays or when friends comes over.
Tossed in a honey-garlic vinaigrette, this is a tasty and fresh choice for a quick lunch. It also makes a great side dish with chicken, meat, or fish.
If you love roasted sweet potatoes, you might also like my Healthy Mashed Sweet Potatoes, a simple mashed sweet potato recipe that’s perfect for holiday dinners.
Nutrition in Sweet Potato Salad
This salad is not only delicious, it's packed with healthy ingredients. Every bite gives you fiber, vitamins, and healthy fats. It’s a great addition to any meal.
- Sweet Potatoes – A great source of fiber, beta-carotene (which turns into vitamin A), and antioxidants. These nutrients help support eye health and boost immunity.
- Arugula – A peppery leafy green packed with vitamins A and K. These vitamins are important for bone health and a strong immune system.
- Almonds – Provide heart-healthy fats, vitamin E, and a satisfying crunch that adds texture to every bite.
- Feta Cheese – Adds calcium and protein while giving the salad a creamy, salty balance.
- Olive Oil – A key part of the dressing, offering anti-inflammatory properties and healthy monounsaturated fats.
Ingredients
For The Salad
- Sweet Potatoes
- Arugula
- Romaine Lettuce
- Fresh Basil
- Basil
- Red Onion
- Feta Cheese
- Sliced Almonds
For The Sweet Potato Salad Dressing
- Extra-Virgin Olive Oil
- Garlic
- Apple cider vinegar
- Dijon mustard
- Lemon juice
- Honey
- Kosher salt and back pepper
Substitutions and Swaps
This recipe is easy to adjust based on what you have on hand or your preferences. Here are some simple swaps:
- Sweet Potatoes: Swap with butternut squash, acorn squash, or diced pears or fresh apples.
- Arugula: Use baby spinach, baby kale, or mixed greens.
- Feta Cheese: Try crumbled goat cheese or ricotta for a creamier texture. To make it dairy-free, skip the cheese altogether.
- Sliced Almonds: Replace with walnuts, pecans, pine nuts, or sunflower seeds.
- Red Onion: Use scallions or shallots.
- Honey: Swap with maple syrup or leave it out if you don't eat sugar.
- Garlic: If fresh garlic is too strong, try roasted garlic for a milder sweet flavor.
- Spice: Add chopped jalapeno peppers or red pepper flakes for extra spice.
NOTE: For your kids, use all Romaine lettuce. You can even use iceberg lettuce. It's more subtle than the peppery taste of arugula.
How to Make Sweet Potato and Arugula Salad
Roasting the potatoes takes the longest, so plan for that. Cut them into even-sized cubes to help them cook evenly.
For extra flavor, try sprinkling the potatoes with smoked paprika or a pinch of cinnamon before roasting.
- Preheat the oven to 400°F (200°C). Peel and cube the sweet potatoes, then toss them with olive oil, salt, and pepper.
- Spread them on a baking sheet in a single layer and roast for 30-40 minutes, checking after 20 minutes. Roast until they are tender with crispy, spotty-brown edges.
- Remove from the oven and let cool.
- In a medium bowl, mix vinegar, garlic, mustard, lemon juice, honey, salt, and pepper. Slowly whisk in the olive oil until the dressing is smooth and well combined.
- Combine the arugula, romaine, basil, red onion, roasted sweet potatoes, feta, and almonds in a large bowl.
- Drizzle a few tablespoons of dressing over the salad and toss gently to coat. Taste and adjust seasoning with salt and pepper if needed.
- Plate the salad and serve immediately. Place extra dressing and a pepper mill on the table.
Make Ahead and Storage Tips
Keep fresh salad greens in the fridge. Use a plastic bag or container with a damp paper towel. This helps them stay crisp for up to a week.
Store leftover salad (without dressing) in the fridge for up to 3 days. Dressed salad is best within a day.
Keep leftover dressing in an airtight jar or container in the fridge for up to 5 days. Shake well before using.
Is Arugula Healthy?
Arugula is a leafy green vegetable. It is low in calories, fat, and sodium. It may also be a strong antioxidant according to Dr. Axe.
The arugula plant is known to be an excellent source of anticancer phytochemicals that fight free radical damage and slow the aging process. Many of arugula's benefits are due to its generous portions of vital nutrients — such as vitamin K, vitamin A and folate.
DR. JOSH AXE
Sweet Potato Arugula Salad
This arugula sweet potato salad is delicious. It has roasted sweet potatoes and peppery arugula. You’ll also find romaine lettuce, fresh basil, crumbled feta cheese, and sliced almonds in it.
Tossed in a tangy garlic vinaigrette, it’s a simple and satisfying dish.
Serve it as a light meal or pair it with chicken, fish, or steak for a complete and flavorful dinner.
Easy to make and packed with nutrients, this salad is perfect for for lunch, dinner, and an afternoon snack.
Serving Suggestions
Pair your salad with any of these high-protein dishes:
FAQ
Yes! You can roast the sweet potatoes and prepare the dressing up to 2 days in advance. Store the dressing in the fridge and keep the roasted sweet potatoes in an airtight container. Assemble the salad just before serving to keep the greens fresh and crisp.
To make the salad vegan, skip the feta cheese and replace honey in the dressing with maple syrup or agave. You’ll still get plenty of flavor from the roasted sweet potatoes, fresh greens, and tangy dressing.
There are 450 calories in this arugula salad.
This salad pairs perfectly with grilled chicken, steak, roasted fish like mahi mahi, or even a scoop of tuna salad. For a plant-based protein, add chickpeas or crispy roasted tofu.
Arugula Sweet Potato Salad Recipe
Ingredients
ROASTING SWEET POTATOES
- 1 pound sweet potatoes peeled and cubed
- 1 tablespoon extra-virgin olive oil
- ½ teaspoon kosher salt
- ¼ teaspoon black pepper
SALAD
- 3 cups baby arugula or baby arugula
- 3 cups Romaine lettuce , tender inner leaves from 1 head, torn or cut into bite size pieces
- ¼ cup fresh basil leaves, torn into bite size pieces
- ⅓ cup thinly sliced red onion, about one quarter of a big red onion
- ¼ cup feta cheese, look for organic cheese in a block, not pre-crumbled
- 3 tablespoons sliced almonds
DRESSING
- ½ cup olive oil
- 1 tablespoon apple cider vinegar
- 1 tablespoon fresh lemon juice
- 1 teaspoon minced garlic,
- ½ teaspoon Dijon mustard
- 1 teaspoon honey
- ¼ teaspoon salt
- freshly ground black pepper
Instructions
- Preheat the oven to 400°F (200°C).
- Peel and cube the sweet potatoes, then toss them with olive oil, salt, and pepper.
- Spread them on a baking sheet in a single layer and roast for 30-40 minutes, checking after 20 minutes.
- Roast until they are tender with crispy, spotty-brown edges. Remove from the oven and let cool.
- In a medium bowl, mix vinegar, garlic, mustard, lemon juice, honey, salt, and pepper. Slowly whisk in the olive oil until the dressing is smooth and well combined.
- In a large bowl, combine the arugula, Romaine, basil, red onion, roasted sweet potatoes, feta, and almonds.
- Drizzle a few tablespoons of dressing over the salad and toss gently to coat. Taste and adjust seasoning with salt and pepper if needed.
- Plate the salad and serve immediately. Place extra dressing and a pepper mill on the table.
Notes
Nutrition
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