If you are looking for a salad that feels hearty yet fresh, colorful yet comforting, then this Sweet Potato and Pecan Salad is going to make you smile. Roasted sweet potatoes bring a natural sweetness, crunchy pecans add a toasty bite, and the light dressing ties everything together in the best way. It is the kind of dish that works for weeknight dinners, family gatherings, or even a holiday table, and it never feels boring.
I first made this salad when I was looking for a way to use up a few sweet potatoes sitting on my counter. I had pecans in the pantry, some greens in the fridge, and figured they would make a good team. After roasting the potatoes and tossing them with crunchy nuts and a bright vinaigrette, I knew this recipe would be a keeper. Since then, it has shown up on my table more times than I can count, and it always brings compliments.
Why You’ll Love This
The flavor combination is balanced and satisfying. The natural sweetness of roasted sweet potatoes pairs beautifully with the earthy crunch of pecans. When you add a light dressing and maybe a sprinkle of feta or goat cheese, the flavors come together in a way that feels both comforting and refreshing.
It is nutrient rich and wholesome. Sweet potatoes are loaded with Vitamin A, fiber, and antioxidants, while pecans bring in heart healthy fats and protein. Tossed with fresh greens, you get a salad that feels nourishing without being heavy. It is a dish that works well for anyone who wants something delicious yet packed with good-for-you ingredients.
It is versatile for many occasions. You can serve this as a light lunch, make it the star of a meatless dinner, or place it alongside roasted chicken or salmon for a complete meal. It even works beautifully as a side dish for Thanksgiving or Christmas when you want a break from the usual heavy casseroles.
It is easy to prepare and meal prep friendly. Most of the work is simply roasting the sweet potatoes, which takes care of itself in the oven. You can make the potatoes and dressing ahead of time, then just toss everything together when you are ready to eat. Leftovers also hold up well in the fridge, making it great for packing lunches.
Recipe Details
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Cuisine Type(s): American, Healthy, Vegetarian
Servings: 4
Estimated Cost: Moderate
Equipment Needed:
- Baking sheet
- Parchment paper or foil (optional, for easier cleanup)
- Cutting board
- Sharp knife
- Large mixing bowl
- Small bowl or jar for dressing
- Wooden spoon or salad tongs
Ingredients
- 2 large sweet potatoes, peeled and cut into 1 inch cubes
- 2 tablespoons olive oil
- 1 teaspoon salt
- ½ teaspoon black pepper
- ½ teaspoon smoked paprika (optional, for extra flavor)
- 1 cup pecan halves
- 4 cups mixed salad greens or baby spinach
- ½ small red onion, thinly sliced
- ½ cup dried cranberries or cherries
- ½ cup crumbled feta or goat cheese (optional)
For the dressing:
- 3 tablespoons olive oil
- 2 tablespoons apple cider vinegar
- 1 tablespoon maple syrup or honey
- 1 teaspoon Dijon mustard
- Salt and pepper to taste
Ingredient Notes: You can swap pecans for walnuts or almonds if you prefer. If storing ahead, keep the dressing separate until serving so the greens stay crisp. Leftover roasted sweet potatoes can be refrigerated for up to 3 days.
Step-by-Step Instructions
Step 1. Roast the sweet potatoes. Preheat your oven to 400°F. Spread the cubed sweet potatoes on a baking sheet, drizzle with olive oil, sprinkle with salt, pepper, and smoked paprika if using, then toss to coat. Roast for about 25 minutes, flipping halfway, until the potatoes are golden on the edges and tender inside.
Step 2. Toast the pecans. While the potatoes roast, place the pecan halves on a small dry skillet over medium heat. Toast them for 4 to 5 minutes, stirring often, until they are fragrant and slightly darker. This step brings out their natural oils and makes them extra crunchy.
Step 3. Prepare the dressing. In a small bowl or jar, whisk together the olive oil, apple cider vinegar, maple syrup, and Dijon mustard. Season with salt and pepper to taste. The dressing should be slightly sweet, tangy, and creamy.
Step 4. Assemble the base. Place the greens in a large salad bowl. Add the thinly sliced red onion and dried cranberries. If using cheese, sprinkle it lightly over the greens for a creamy touch.
Step 5. Add the warm elements. Once the sweet potatoes are done, let them cool for just a few minutes so they do not wilt the greens too much. Add them to the bowl along with the toasted pecans. The warmth of the potatoes helps bring the flavors together beautifully.
Step 6. Dress and toss. Drizzle the dressing over the salad just before serving. Toss gently with salad tongs until everything is well coated. Taste and adjust seasoning if needed, then serve right away.
Nutrition Facts (per serving, approximate)
- Calories: 340
- Protein: 6 g
- Carbohydrates: 38 g
- Fiber: 7 g
- Fat: 18 g
- Sodium: 320 mg
- Vitamin A: 180 percent DV
- Vitamin C: 25 percent DV
- Calcium: 10 percent DV
- Iron: 12 percent DV
Tips for Success
Roast the sweet potatoes evenly by cutting them into similar sized cubes. This ensures they cook at the same rate and you avoid some being underdone while others are mushy.
Do not skip toasting the pecans. It may seem like a small step, but it really enhances the flavor and makes the salad feel more special.
If you are prepping ahead, store the roasted potatoes and dressing separately in the fridge. Assemble the salad right before serving to keep the greens fresh.
Adjust the dressing sweetness to your taste. Some people love it more tangy, others prefer it sweeter. Start with the suggested measurements and tweak until it tastes just right for you.
Common Questions
Can I make this salad vegan? Yes, simply skip the cheese or use a dairy free alternative. The dressing is naturally vegan if you use maple syrup instead of honey.
What other nuts work in this recipe? Walnuts, almonds, or even cashews can work if you do not have pecans. Each brings a slightly different texture, but all taste great.
How long will leftovers last? The salad is best fresh, but leftovers can be stored in the fridge for up to 2 days. Keep the dressing separate if possible so the greens do not become soggy.
Can I serve this salad warm? Absolutely. In fact, it is wonderful when the sweet potatoes are still a little warm, which makes it feel extra cozy and filling.
Variations and Substitutions
Try adding roasted chickpeas for extra protein and crunch. They make the salad even more satisfying as a main dish.
Use arugula instead of mixed greens for a peppery bite, or kale for a sturdier salad that holds up well in the fridge.
Swap the dried cranberries for fresh pomegranate seeds if they are in season. The little bursts of juice make every bite exciting.
For a heartier version, add quinoa or farro to turn this into a grain based salad that works well as a complete meal.
Serving and Pairing Suggestions
This salad pairs beautifully with grilled chicken, roasted salmon, or seared steak. The sweet and nutty flavors balance rich proteins perfectly.
For a vegetarian dinner, serve it with a warm bowl of lentil soup or a side of roasted vegetables.
On holidays, place it alongside turkey, ham, or glazed pork. It adds freshness to a table filled with heavier dishes.
A crisp white wine or sparkling water with lemon makes a refreshing drink pairing.
Sweet Potato And Pecan Salad
Ingredients
- 2 large sweet potatoes peeled and cut into 1 inch cubes
- 2 tablespoons olive oil
- 1 teaspoon salt
- ½ teaspoon black pepper
- ½ teaspoon smoked paprika optional, for extra flavor
- 1 cup pecan halves
- 4 cups mixed salad greens or baby spinach
- ½ small red onion thinly sliced
- ½ cup dried cranberries or cherries
- ½ cup crumbled feta or goat cheese optional
For the dressing
- 3 tablespoons olive oil
- 2 tablespoons apple cider vinegar
- 1 tablespoon maple syrup or honey
- 1 teaspoon Dijon mustard
- Salt and pepper to taste
Instructions
- Step 1. Roast the sweet potatoes. Preheat your oven to 400°F. Spread the cubed sweet potatoes on a baking sheet, drizzle with olive oil, sprinkle with salt, pepper, and smoked paprika if using, then toss to coat. Roast for about 25 minutes, flipping halfway, until the potatoes are golden on the edges and tender inside.
- Step 2. Toast the pecans. While the potatoes roast, place the pecan halves on a small dry skillet over medium heat. Toast them for 4 to 5 minutes, stirring often, until they are fragrant and slightly darker. This step brings out their natural oils and makes them extra crunchy.
- Step 3. Prepare the dressing. In a small bowl or jar, whisk together the olive oil, apple cider vinegar, maple syrup, and Dijon mustard. Season with salt and pepper to taste. The dressing should be slightly sweet, tangy, and creamy.
- Step 4. Assemble the base. Place the greens in a large salad bowl. Add the thinly sliced red onion and dried cranberries. If using cheese, sprinkle it lightly over the greens for a creamy touch.
- Step 5. Add the warm elements. Once the sweet potatoes are done, let them cool for just a few minutes so they do not wilt the greens too much. Add them to the bowl along with the toasted pecans. The warmth of the potatoes helps bring the flavors together beautifully.
- Step 6. Dress and toss. Drizzle the dressing over the salad just before serving. Toss gently with salad tongs until everything is well coated. Taste and adjust seasoning if needed, then serve right away.
Notes
Sweet Potato and Pecan Salad is one of those recipes that feels as lovely on a quiet weekday as it does at a big family gathering. I hope it brings a little joy and color to your table the way it has to mine. Thank you for being here and cooking with me. If you try it, I would love to know how it turns out for you. Until then, happy cooking and happy eating, my friend.
