FREE 5-Ingredient Recipe EBook

• Why You’ll Love This Sweet Potato Salad Recipe
• Ingredients & Substitutions
• How To Make Sweet Potato Salad
• Recipe Variations
• Storage Instructions
• What To Serve With Sweet Potato Salad
• More Fall Salad Recipes
• Sweet Potato Salad Recipe card
• Recipe Reviews

Tired of boring salads? This sweet potato salad recipe is anything but that — and it’s perfect for fall! Roasted sweet potatoes and curly kale mingle with pumpkin seeds, tangy goat cheese, and a sweet honey dressing — it’s one of those healthy salad recipes that makes you forget you’re even eating a salad. This one is similar to my butternut squash salad , except this time I made it with sweet potatoes for a variation in texture and flavor. You’re going to love it!

Why You’ll Love This Sweet Potato Salad Recipe

• Sweet and savory fall flavors
• Perfect balance of soft and crunchy textures
• Easy to find ingredients
• Just 15 minute prep
• An easy side dish or light lunch

Ingredients & Substitutions

Here I explain the best ingredients for the best sweet potato salad, what each one does in the recipe, and substitution options. For measurements, see the recipe card .

• Sweet Potatoes – I peeled them, but you can scrub them well and leave the skin on if you like. Cut them into small cubes, so that they roast quickly. You can also warm up leftover roasted sweet potatoes if you have any.
• Olive Oil – Adds flavor and helps the seasonings stick to the potatoes. You could also use avocado oil.
• Seasoning – Including garlic powder , sea salt, and black pepper.
• Curly Kale – I like pairing this variety with the potatoes’ sweetness, but you can also use other greens, like spinach or arugula, or other kale varieties, like Lacinato or Red Russian kale.
• Red Onions – These add bite for contrast. You can also use yellow onions, shallots, or scallions.
• Dried Cranberries – I like to use my own homemade sugar-free dried cranberries , but regular or store-bought work too!
• Crumbled Goat Cheese – Adds a tangy, creamy flavor and texture to the sweet potato salad. Depending on the flavors you like, feta cheese or blue cheese would make good substitutes.
• Pepitas – These pumpkin seeds add a crunchy texture, but you can swap other nuts or seeds, like walnuts, almonds, pecans, or sunflower seeds.
• Salad Dressing – I made my 5-minute sugar-free salad dressing with olive oil, apple cider vinegar, natural zero sugar honey, salt, and pepper. You can also add a teaspoon of Dijon mustard to the dressing. If you prefer your dressing a less sweet taste, this sweet potato salad would be just as delicious with my tangy and zesty lemon vinaigrette .

How To Make Sweet Potato Salad

This section shows how to make kale sweet potato salad, with step-by-step photos and details about the technique, to help you visualize it. For full instructions with amounts and temperatures, see the recipe card .

1. Season the sweet potatoes. In a medium bowl, toss the sweet potato cubes with olive oil, garlic powder, sea salt, and black pepper.
2. Roast the sweet potatoes. Transfer sweet potato cubes to a lined baking sheet in a single layer, and bake until tender and browned.

1. Make the dressing. Meanwhile, whisk together the honey dressing here .
2. Massage the kale. Place the kale into a large bowl. Pour half of the dressing over top of the kale. Gently massage the leaves, until they become tender.

TIP: Massaging kale with dressing helps to break down the tough fibers in the leaves and infuses them with flavor.

Skipping this step can leave you with a tough kale leaves that are hard to chew.

1. Assemble the sweet potato salad. Add the roasted sweet potatoes, red onions, dried cranberries, goat cheese, and pepitas to the bowl with the kale. Pour more dressing over the salad and gently toss to coat.

Recipe Variations

• Bacon – For a bacon sweet potato salad, add 4-6 slices of crumbled, cooked bacon. Cook bacon in the oven , air fryer , or even in the microwave .
• Proteins – To make it a complete meal, throw in some sliced healthy baked chicken breast , flaky baked salmon , or simply canned black beans.
• Avocado – You can’t go wrong with creamy avocado to balance the sweetness.
• Veggies – Salads are a great way to use up whatever you have on hand. Try celery, carrots, cherry tomatoes, cucumbers, or bell peppers.

Storage Instructions

Keep leftovers of this kale and sweet potato salad in an airtight container in the refrigerator for up to 3-4 days. If possible, I recommend storing the sweet potatoes separately, so that you can reheat them.

You can also just chop the ingredients and make the dressing ahead, but cook and assemble the day-of.

What To Serve With Sweet Potato Salad

This sweet potato salad recipe is very versatile and goes with just about anything — my favorite kind of side dish! Try it with these dishes:

• Soups – Pair it with broccoli cheese soup , a copycat Panera Autumn squash soup , or butternut squash soup for a comforting autumn lunch.
• Chicken – Sweet potato salad goes with almost any of my chicken recipes . You can keep it simple with chicken leg quarters (or just baked chicken legs ), or make something a little more special, like .
• Seafood – For a light and refreshing meal, pair this dish with air fryer salmon , flaky baked cod , or juicy shrimp skewers .
• Pork – Make an elegant side for make-ahead dinners, like slow cooker pork tenderloin or juicy Crock Pot pork chops .
• Holiday Mains – The bright colors in this salad (and the ability to prep it in advance) make it perfect for holiday meals… even though it’s so easy. Try it with spatchcock chicken , make a whole turkey in a bag , an air fried turkey breast (or roasted turkey breast ), or even a lobster tail recipe .

More Fall Salad Recipes

Look for more salads perfect for fall? Try some of these other easy ideas:

Ingredients

Tap underlined ingredients to see the ones I use.

• 1 1/2 lb Sweet potatoes (~2 medium or 4 cups diced into 1/2 to 3/4 inch cubes) ▢
• 2 tbsp Olive oil ▢
• 1 tsp Garlic powder ▢
• 1 tsp Sea salt ▢
• 1/2 tsp Black pepper ▢
• 3 oz Curly kale (or fresh spinach; chopped) ▢
• 1/2 cup Red onions (thinly sliced) ▢
• 1/2 cup Dried cranberries (I used sugar-free dried cranberries , but regular work too) ▢
• 1/2 cup Goat cheese (crumbled) ▢
• 1/3 cup Pepitas ▢
• 1/2 recipe Sugar-free salad dressing (1/2 cup; or same amount of lemon vinaigrette ) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Preheat the oven to 400 degrees F (204 degrees C). In a medium bowl, combine the sweet potato cubes, olive oil, garlic powder, sea salt and black pepper. Toss to coat.
2. Transfer the sweet potato cubes to a lined baking sheet in a single layer and roast for 35-40 minutes , until tender and browned.
3. Meanwhile, make the sugar-free salad dressing here .
4. Place the kale into a large bowl. Pour half of the dressing over top of the kale. Gently massage the kale, until it becomes tender.
5. Add the roasted sweet potatoes, red onions, dried cranberries, goat cheese, and pepitas. Pour the remaining dressing over the salad and gently toss to coat.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 cup

Nutrition info uses natural sugar-free honey and homemade dried cranberries .

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Sweet Potato Salad

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

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The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Sweet Potato Salad

This sweet potato salad recipe has the best fall flavors: Sweet potatoes, curly kale, sweet cranberries, crunchy pepitas, and honey dressing.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/sweet-potato-salad/

Ingredients

• 1 1/2 lb Sweet potatoes (~2 medium or 4 cups diced into 1/2 to 3/4 inch cubes)
• 2 tbsp Olive oil
• 1 tsp Garlic powder
• 1 tsp Sea salt
• 1/2 tsp Black pepper
• 3 oz Curly kale (or fresh spinach; chopped)
• 1/2 cup Red onions (thinly sliced)
• 1/2 cup Dried cranberries (I used sugar-free dried cranberries , but regular work too)
• 1/2 cup Goat cheese (crumbled)
• 1/3 cup Pepitas
• 1/2 recipe Sugar-free salad dressing (1/2 cup; or same amount of lemon vinaigrette )

Instructions

1. Preheat the oven to 400 degrees F (204 degrees C). In a medium bowl, combine the sweet potato cubes, olive oil, garlic powder, sea salt and black pepper. Toss to coat.
2. Transfer the sweet potato cubes to a lined baking sheet in a single layer and roast for 35-40 minutes , until tender and browned.
3. Meanwhile, make the sugar-free salad dressing here .
4. Place the kale into a large bowl. Pour half of the dressing over top of the kale. Gently massage the kale, until it becomes tender.
5. Add the roasted sweet potatoes, red onions, dried cranberries, goat cheese, and pepitas. Pour the remaining dressing over the salad and gently toss to coat.

Maya’s Recipe Notes

Serving size: 1 cup

Nutrition info uses natural sugar-free honey and homemade dried cranberries .

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)