Sweet Potato Salad with Creamy Cilantro Dressing

5 from 3 votes

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Author: Sarah Cobacho

Published: May 29, 2024

Overview of a colorful sweet potato salad served in a large white bowl on a white table.

I’m SO excited to share this Sweet Potato Salad with Creamy Cilantro Dressing with you! This dish has quickly become a favorite in our home, as it’s so easy to make, packs bold flavor while being super nourishing, and really makes me feel amazing! It’s also such a great one to make for guests or bring to a potluck as it works for most dietary requirements; it’s plant-based, gluten-free, nut-free, sugar-free, and can easily be made soy-free by using a soy-free yogurt.

Sweet potatoes, black beans, and vibrant veggies come together with a creamy, zesty dressing, creating a satisfying and nourishing meal. Each serving packs 25 grams of protein and 22 grams of fiber, ensuring you stay full and energized throughout the day. The vibrant colors also reflect the wide range of vitamins and antioxidants and ensure you’re ahead on your daily requirements so you can feel you’re best!

Sarah assembling a colorful sweet potato salad in a white bowl.

Why I Love This Recipe

  • Rich in protein with 25 grams per serving, mostly from black beans, pepitas, and soy yogurt.
  • High in fiber, providing 22 grams per serving. The high fiber content combined with 13 unique plants is a great strategy to improve digestive health.
  • Rich in vitamins, especially Vitamin A and Vitamin C, for a nutritious boost.
  • Perfect balance of flavors with a creamy cilantro dressing that complements the roasted sweet potatoes.
  • Easy to make and packed with wholesome ingredients like black beans, spinach, and avocado.
Vibrant ingredients for a sweet potato salad on a white surface.

Ingredient Notes

  • Sweet Potato: Provides a natural sweetness and is a great source of Vitamin A and fiber. You can substitute it with butternut squash for a different taste or a slightly lower-calorie version that would be just as delicious.
  • Black Beans: Packed with protein and fiber, these legumes are essential for the recipe. You can also use kidney beans as an alternative.
  • Spinach: For our daily dose of greens. Adds a fresh and slightly earthy flavor, along with iron and Vitamin C. Kale can be used as a substitute.
  • Avocado: Offers healthy fats, potassium, fiber, and a creamy texture.
  • Creamy Cilantro Dressing: Made with soy yogurt, lime, and fresh cilantro for a zesty kick.
Ingredients prepared for a sweet potato salad arranged on a white table ready to be added to a salad bowl.
Ingredients prepped

How to make this recipe (summary)

Preheat your oven to 400°F. Line a large baking tray with parchment paper and combine the sweet potatoes with olive oil. Bake for 30 to 35 minutes, rotating the tray halfway through. Cook the corn and chipotle in a small pan for 5 minutes. Blend the yogurt, cilantro, jalapeño, lime juice (and zest), salt, and cumin in a high-speed blender to make the dressing. Combine the spinach, black beans, bell pepper, cabbage, cooked sweet potato and corn, pickled onions, pepitas, and avocado in a large salad bowl. Drizzle with the Creamy Cilantro Dressing, mix to combine, and enjoy! View recipe card below for detailed instructions.

Sweet Potato Salad with Creamy Cilantro Dressing ready to be poured and tossed.
Creamy cilantro dressing in a small glass jar.
Close-up of a colorful sweet potato salad with creamy dressing in a white bowl.

Variations and Tips

  • For a spicier kick, add an extra jalapeño to the dressing.
  • Substitute pepitas with walnuts or pecans for a different crunchy texture.
  • Use different greens like kale or mixed baby greens if spinach isn’t available.
  • Make sure to rotate the baking tray halfway through cooking for evenly roasted sweet potatoes.
  • Pre-make the dressing and store it in the fridge for up to 3 days for quick meal prep.
  • If using canned beans or corn, drain and rinse it before cooking with chipotle to reduce sodium.
  • Add quinoa to bulk up the salad.
  • If you like this one, you will love our Mexican-Style Roasted Sweet Potato or Chopped Southwest Salad with Chipotle Dressing.

Why You’ll Love This Sweet Potato Salad TLDR

  • Protein-Rich
  • High-Fiber
  • Vitamin-packed
  • Easy to make
  • Delicious
Overview of a colorful sweet potato salad served in a large white bowl on a white table.

Sweet Potato Salad with Creamy Cilantro Dressing

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Enjoy a nutritious, high-fiber sweet potato salad with creamy cilantro dressing. Perfect for a delicious, plant-based meal!

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Prep Time : 20 minutes
Cook Time : 35 minutes
Total Time : 55 minutes

Equipment

Servings 2

Ingredients

  • 1 medium sweet potato - peeled and chopped into 1/2-inch cubes
  • 2 tsp (10 ml) olive oil
  • 1 cup (155 g) corn - fresh or frozen
  • 1 tbsp (15 g) chipotle
  • 2 cups (60 g) baby spinach - roughly chopped
  • 1.5 cups (260 g) cooked black beans
  • 1 yellow bell pepper - seeds removed and diced
  • 1 cup (90 g) shredded red cabbage
  • ¼ cup (45 g) pickled onions
  • 3 tbsp (30 g) pepitas
  • ½ avocado - sliced

Creamy Cilantro Dressing

  • ½ cup (115 g) thick soy yogurt
  • 1 cup (16 g) cilantro
  • 1 deseeded jalapeño
  • 1 lime - zest and juice
  • 1 pinch sea salt flakes
  • 1 tsp (2 g) ground cumin

Instructions

  • Preheat the oven to 400°F.
  • Line a large baking tray with parchment paper and combine the sweet potatoes with olive oil. Bake for 30 to 35 minutes. If your oven tends to cook more thoroughly at the front, consider rotating the tray half way through to ensure even cooking.
  • Add the corn and chipotle to a small pan and cook for 5 minutes.
  • Prepare the Creamy Cilantro Dressing: in a high-speed blender, blend the yogurt, cilantro, jalapeño, lime juice and zest, salt, and cumin.
  • In a large salad bowl, add the spinach, black beans, bell pepper, cabbage, cooked sweet potato and corn, pickled onions, pepitas, and avocado. Drizzle with the Creamy Cilantro Dressing, mix to combine, and enjoy!

Video

Nutrition Information

Per Serving/Portion

Calories 575 kcalCarbohydrates 61 gProtein 25 gFat 19 gSodium 230 mgFiber 22 gVitamin A 1331 IUVitamin C 64 mgCalcium 174 mgIron 6 mg

FAQ

Is this recipe gluten-free?

Yes, it’s naturally gluten-free.

Can I make this salad ahead of time?

Yes, you can prepare the components in advance and assemble the salad when ready to serve.

What can I use instead of soy yogurt?

You can use any plant-based yogurt like almond or coconut yogurt.

How do I store leftovers?

Store the salad and dressing separately in airtight containers in the refrigerator for up to 3 days.

Can I use canned black beans?

Yes, canned black beans work perfectly. Just make sure to rinse and drain them before use.

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5 from 3 votes

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8 Comments

  1. Delicious! I used chipotle in adobe sauce with the corn and served the salad with steak cuz that’s the way we roll. Your salads and bowls never disappoint!5 stars

    Reply

  2. Hautement savoureux et tellement coloré! Un régal!
    Merci pour cette magnifique recette!5 stars

    Reply

  3. Thank you so much for this delicious salad! I just found your website and YouTube channel and I’m obsessed! My whole family loved this vibrant, tasty and colourful meal and we’ll make it again. The only thing that confused me was the amount of protein because I had no idea where that much protein was coming from. I used regular Greek yoghurt instead of soy, but I calculated it as 15g of protein per serving. Thanks anyway!

    Reply

    1. Hey Elina, I’m so happy to hear you and your family loved it 😍 This salad has 50 g of protein total which mainly comes from the black beans (22.9 g), pepitas (7 g) and yogurt (6.3), but there is also a little bit of protein in the veggies, which all adds up! Does this make sense? Don’t hesitate if you have any questions, I love to chat about this subject 🙂

      Reply

  4. You’re going to love this easy and beautiful grilled broccolini and pomegranate salad, packed with fiber, protein, and fresh flavors! Make sure to rate it 5 stars if you enjoyed it!5 stars

    Reply