Anti-Inflammatory Sweet Potato Salad Recipe: Vibrant, Wholesome & Easy

Let’s talk about a salad that’s here to do more than just fill your plate—it’s here to nourish your body, calm inflammation, and still knock your tastebuds out with bold, satisfying flavor. This anti-inflammatory sweet potato salad recipe is the kind of dish that makes wellness feel indulgent. Roasted sweet potatoes, crunchy greens, creamy avocado, toasted seeds, and a zippy turmeric-laced dressing all come together in a glorious symphony of texture, color, and anti-inflammatory goodness.

It’s hearty enough to be a meal on its own, but also makes an A+ side dish for grilled proteins or your next potluck spread. And unlike those tired old mayo-drenched salads, this one’s bursting with vibrant ingredients and wholesome fats, designed to keep your body feeling energized—not sluggish.

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Anti-Inflammatory Sweet Potato Salad

A vibrant, nourishing salad packed with anti-inflammatory ingredients like roasted sweet potatoes, creamy avocado, leafy greens, and a turmeric-tahini dressing. Perfect for meal prep, potlucks, or a hearty plant-based lunch.

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Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 45 minutes mins

Servings 4 servings

Calories 380 kcal

Ingredients

  

• 2 medium sweet potatoes, peeled and diced
• 1 tablespoon olive oil for roasting sweet potatoes
• ½ teaspoon turmeric for roasting sweet potatoes
• ½ teaspoon smoked paprika
• Sea salt and black pepper to taste
• 4 cups mixed greens arugula, spinach, kale or a mix
• ½ red onion, thinly sliced
• 1 ripe avocado, cubed
• 1 small cucumber, chopped
• ½ cup cherry tomatoes, halved
• ¼ cup pumpkin seeds (pepitas), toasted
• 2 tablespoons hemp seeds or chia seeds
• 2 tablespoons fresh parsley or cilantro, chopped
• ¼ cup pomegranate arils or dried cranberries optional, for a burst of sweetness
• 2 tablespoons tahini for dressing
• 1 tablespoon apple cider vinegar for dressing
• Juice of 1 lemon for dressing
• 1 tablespoon olive oil for dressing
• 1 teaspoon turmeric for dressing
• ½ teaspoon ground ginger for dressing
• 1 teaspoon maple syrup or honey for dressing
• Salt and pepper to taste, for dressing
• Water as needed to thin dressing

Instructions

 

• Preheat oven to 400°F (200°C). Toss diced sweet potatoes with olive oil, turmeric, smoked paprika, salt, and pepper.
• Spread sweet potatoes on a parchment-lined baking sheet and roast for 25–30 minutes, flipping halfway through, until golden and crisp on edges. Let cool slightly.
• Whisk together tahini, apple cider vinegar, lemon juice, olive oil, turmeric, ginger, maple syrup or honey, salt, and pepper. Add water as needed to reach creamy, pourable consistency.
• In a large bowl or platter, combine mixed greens, red onion, cucumber, tomatoes, and avocado.
• Add roasted sweet potatoes to the salad. Sprinkle with pumpkin seeds, hemp or chia seeds, chopped herbs, and optional pomegranate arils or cranberries.
• Drizzle with turmeric-tahini dressing and toss gently to coat. Serve immediately.

Notes

To meal prep, roast sweet potatoes and prepare dressing up to 3 days in advance. Store components separately and combine just before serving. Add avocado fresh to prevent browning. Great with added quinoa, chickpeas, or grilled protein for a full meal.

 Why Sweet Potatoes Star in This Anti-Inflammatory Sweet Potato Salad Recipe

Sweet potatoes aren’t just here for their creamy texture and beautiful orange glow—they’re loaded with nutrients your body loves. These naturally sweet root veggies are a fantastic source of beta-carotene, fiber, potassium, and vitamin C.

In fact, research suggests sweet potatoes can help reduce oxidative stress and inflammation. Healthline’s guide to sweet potato benefits breaks it down beautifully.

Ingredients for Your Anti-Inflammatory Sweet Potato Salad Recipe

Roasted Sweet Potatoes

• 2 medium sweet potatoes, peeled and diced

• 1 tbsp olive oil

• ½ tsp turmeric

• ½ tsp smoked paprika

• Salt & black pepper to taste

• Optional: Pinch of cinnamon or cayenne for a flavor twist

Salad Base

• 4 cups mixed greens (spinach, arugula, kale)

• ½ red onion, thinly sliced

• 1 ripe avocado, cubed

• 1 small cucumber, chopped

• ½ cup cherry tomatoes, halved

Anti-Inflammatory Boosters

• ¼ cup toasted pumpkin seeds

• 2 tbsp hemp or chia seeds

• 2 tbsp fresh chopped parsley or cilantro

• ¼ cup pomegranate arils or dried cranberries (optional)

Turmeric-Tahini Dressing

• 2 tbsp tahini

• 1 tbsp apple cider vinegar

• Juice of 1 lemon

• 1 tbsp olive oil

• 1 tsp turmeric

• ½ tsp ground ginger

• 1 tsp maple syrup or honey

• Salt & pepper to taste

• Water to thin as needed

 How to Make This Anti-Inflammatory Sweet Potato Salad Recipe

Step 1: Roast the Sweet Potatoes

Preheat your oven to 400°F (200°C). Toss the diced sweet potatoes with oil, turmeric, paprika, salt, and pepper. Roast for 25–30 minutes on a lined sheet, flipping halfway through, until golden and crispy at the edges.

Step 2: Prepare the Turmeric Dressing

Whisk together all ingredients in a small bowl. Add water as needed to thin. Taste and adjust: you want bright citrus, warm spice, and a hint of sweetness.

Step 3: Assemble the Salad

On a platter or in a large bowl, layer greens, onion, cucumber, tomatoes, and avocado. Top with warm roasted sweet potatoes and sprinkle on your seeds and herbs.

Step 4: Dress and Serve

Drizzle the golden turmeric dressing and toss gently. Serve immediately for the best flavor and texture.

 Why This Anti-Inflammatory Sweet Potato Salad Recipe Belongs on Repeat

• Plant-based, gluten-free, and dairy-free

• Rich in fiber for gut health and blood sugar balance

• Supports brain & immune function with omega-3s and antioxidants

• Meal-prep friendly—store components separately for grab-and-go lunches

Make a double batch of the roasted sweet potatoes and dressing—you’ll thank yourself midweek.

 Variations on the Anti-Inflammatory Sweet Potato Salad Recipe

• Add protein: Grilled chicken, chickpeas, or salmon

• Swap the dressing: Try almond butter or Greek yogurt-based options

• Toss in grains: Quinoa or farro adds staying power

• Seasonal twist: Use roasted squash, carrots, or beets in cooler months

 Ingredient Highlights That Fight Inflammation

Each element in this anti-inflammatory sweet potato salad recipe is chosen with intention:

• Sweet Potatoes: High in antioxidants and fiber

• Turmeric: Rich in curcumin, a potent anti-inflammatory compound

• Tahini: Sesame seeds contain lignans that lower inflammation

• Leafy Greens: Loaded with magnesium, vitamins K and C

• Avocado: Packed with heart-healthy fats

• Pumpkin & Hemp Seeds: Support muscle and nerve function while reducing chronic inflammation

 Prep & Store Your Sweet Potato Salad for the Week

• To prep ahead: Roast potatoes and make dressing 2–3 days in advance

• To store leftovers: Keep in an airtight container up to 3 days. Add avocado fresh before serving to prevent browning.

Frequently Asked Questions About Anti-Inflammatory Sweet Potato Salad Recipe

Is sweet potato good for anti-inflammatory?

Yes! Sweet potatoes are naturally rich in antioxidants, especially beta-carotene, which helps lower oxidative stress and reduce inflammation. They’re also packed with fiber, vitamin C, and potassium, all of which support a healthy immune system and gut. That’s why they’re the star of this anti-inflammatory sweet potato salad recipe.

How do you make an anti-inflammatory salad?

An anti-inflammatory salad is all about using whole, nutrient-dense ingredients. Start with leafy greens like kale or spinach, add a base like roasted sweet potatoes, toss in healthy fats like avocado and seeds, and finish with a dressing rich in turmeric or ginger. This anti-inflammatory sweet potato salad recipe includes all of these and more to help calm inflammation and fuel your body.

Is potato salad inflammatory?

Traditional potato salad—especially those loaded with mayonnaise and refined oils—can be more inflammatory due to high saturated fats and low fiber. But this anti-inflammatory sweet potato salad takes a cleaner, nutrient-packed route by swapping in roasted sweet potatoes, anti-inflammatory seeds, and a turmeric-based dressing instead of mayo.

Are sweet potato leaves anti-inflammatory?

Yes! Sweet potato leaves are often overlooked, but they’re incredibly nutritious and anti-inflammatory. They’re rich in polyphenols, antioxidants, and vitamins A and C. While they’re not used in this particular anti-inflammatory sweet potato salad recipe, they’re a great addition to stir-fries, smoothies, or steamed as a leafy green side.

 Final Thoughts: A Feel-Good Salad with Real Benefits

Let’s be real—most salads fade from memory. But this anti-inflammatory sweet potato salad recipe? It sticks. Warm, vibrant, and satisfying, it’s the kind of dish that feeds your body and soul. Whether you’re resetting your diet or just craving a nutrient-dense lunch, this recipe delivers on all fronts.

Craving something sweet but still wholesome? Try our fudgy Sweet Potato Brownies, packed with nutrients and completely crave-worthy.

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