This Healthy Lentil Sweet Potato Salad (High-Protein High-Fiber) is a hearty Mediterranean-inspired dish that’s filling, flavorful, and perfect for a balanced meal.
For more salads that double as a meal, check out our chickpea cucumber salad, Greek lentil salad, marinated dense bean salad, Mediterranean chopped salad.
A Wholesome Salad That Keeps You Satisfied
This Healthy Lentil Sweet Potato Salad is a Mediterranean-inspired recipe that brings together simple, wholesome ingredients for a meal that’s as delicious as it is nourishing 🥗. With roasted sweet potatoes, earthy lentils, and creamy feta, every bite is balanced with flavor and texture.
What makes this salad special is how naturally fiber-rich and protein-packed it is. Lentils provide long-lasting satisfaction, while sweet potatoes add natural sweetness and important nutrients. Combined with an olive oil salad dressing, this recipe fits perfectly into a Mediterranean-style eating pattern.
Louise and I love making this on busy weeknights because it’s an easy lentil salad recipe that feels hearty but still light 🌿. It’s a dish that truly supports a balanced diet without sacrificing comfort.
Whether you enjoy it warm or chilled, this salad works beautifully for meal prep, quick lunches, or as a colorful side dish 🍴. It’s simple, vibrant, and naturally low in saturated fats—perfect for everyday eating.
Ingredients
Find complete ingredient list, quantities, and substitutions in the recipe box at the bottom of the page.
- Sweet Potatoes: Roasting brings out their natural sweetness. Substitute with butternut squash, carrots, or even roasted beets for variety.
- Lentils: Canned lentils save time, but you can cook your own from dry. Green or brown lentils hold shape best, while black lentils give a nutty twist. This is the base of a feta lentil salad that’s both hearty and nutritious.
- Parsley: Fresh parsley adds brightness. Swap with cilantro, basil, or mint for a different herbal kick.
- Pistachios: They add crunch and protein. Substitute almonds, walnuts, sunflower seeds, or pumpkin seeds to keep it a fiber rich salad recipe.
- Feta Cheese: Creamy, salty, and perfect with lentils. For dairy-free, try crumbled vegan feta or even diced avocado for creaminess.
For the Dressing
- Extra Virgin Olive Oil: Classic for Mediterranean flavor. Substitute with avocado oil or walnut oil for a nuttier taste.
- Red Wine Vinegar: Brings acidity. Apple cider vinegar or fresh lemon juice work just as well.
- Dijon Mustard: Adds depth. Swap with yellow mustard for milder flavor, or whole grain mustard for texture.
- Honey: Balances the acidity. Maple syrup or agave nectar are great vegan-friendly options.
- Dried Oregano: Earthy and fragrant. Substitute with thyme, Italian seasoning, or a pinch of za’atar for Middle Eastern flair.
How to Make Lentil Sweet Potato Salad
Step 1 – Roast the Sweet Potatoes
Preheat your oven to 400°F (200°C). Peel and cut the sweet potatoes into bite-sized cubes, then spread them on a baking tray. Drizzle with olive oil, season with salt and black pepper, and roast for 20–30 minutes, or until golden and fork-tender. This step adds a caramelized flavor that makes the base of a delicious roasted sweet potato salad.
Step 2 – Make the Dressing
While the sweet potatoes cook, whisk together the olive oil, vinegar, mustard, honey, oregano, salt, and pepper in a large bowl.
Step 3 – Marinate the Lentils
Add the drained and rinsed lentils, toss them in the dressing, and let them marinate. This makes the salad extra flavorful and satisfying.
Step 4 – Combine and Serve
Once the sweet potatoes are done, add them to the bowl with the lentils. Mix in the fresh parsley, crumbled feta, and crunchy pistachios.
Toss everything together gently until well coated. Serve warm for comfort food vibes, or chilled for a refreshing vegetarian Mediterranean salad.
Tips
- Cut the sweet potatoes evenly: Similar-sized cubes roast more evenly and give your sweet potato lentil bowl the perfect texture.
- Don’t rush the roasting: Let the sweet potatoes caramelize fully for deeper flavor and natural sweetness.
- Marinate the lentils: Even 10–15 minutes in the dressing makes a big difference in flavor and turns this into a truly high protein vegetarian salad.
- Use fresh herbs generously: Parsley is classic, but basil or mint can add a refreshing twist.
- Toast the nuts: Lightly toasting pistachios (or any substitute) enhances crunch and nuttiness.
- Serve warm or chilled: Warm feels cozy, while chilled makes a refreshing vegetarian Mediterranean salad for summer.
Frequently Asked Questions
Yes! This recipe is perfect as a meal prep salad recipe. Store it in the fridge for up to 3 days, and add the feta just before serving for the best texture.
Green or brown lentils hold their shape well, while black lentils add a nutty flavor. Red lentils are too soft for this dish.
You can try vegan feta, goat cheese, or even diced avocado for a creamy alternative.
This salad works as a main dish, a side, or part of a larger spread. Serve it warm in cooler months or chilled on hot days.
More Easy Salad Recipes
- Healthy broccoli cauliflower salad with Greek yogurt dressing
- Roasted eggplant pasta salad
- Mashed chickpeas salad with Greek yogurt
- Carrot chickpea salad
- Chickpea eggplant salad
- Apple chickpea salad with light dressing
- Greek orzo salad
- Black bean corn salad
If you tried this Lentil Sweet Potato Salad recipe or any other recipe on our blog, please leave a 🌟 star rating and let us know how it goes in the comments. We love hearing from you!
Healthy Lentil Sweet Potato Salad (High-Fiber and Protein)
Ingredients
- 1½ pounds sweet potatoes peeled and cut into 1-inch cubes
- 1 can lentils 15oz/400g can – drained and rinsed – or 1½ cups/240g cooked lentils
- ¼ cup fresh parsley chopped
- 2 tablespoons pistachios sub almonds, walnuts, or pecans
- 4 ounces feta cheese crumbled
For the Dressing
- 3 tablespoons extra virgin olive oil
- 2 tablespoons red wine vinegar
- 1 tablespoon Dijon mustard or yellow mustard
- 1 tablespoon honey or maple syrup
- 1 teaspoon dried oregano
- ½ teaspoon salt or to taste + black pepper
Instructions
- Roast the Sweet Potatoes: Preheat oven to 400°F (200°C). Peel and cut 1½ pounds sweet potatoes into cubes. Place on a baking tray, drizzle with olive oil, season with salt and pepper, and roast 20–30 minutes until golden and tender.
- Make the Dressing: In a large bowl, whisk 3 tablespoons extra virgin olive oil, 2 tablespoons red wine vinegar, 1 tablespoon Dijon mustard, 1 tablespoon honey, 1 teaspoon dried oregano, ½ teaspoon salt, and pepper.
- Marinate the Lentils: Add 1 can lentils (drained and rinsed) to the dressing, toss, and let them sit while the sweet potatoes roast.
- Combine and Serve: Add roasted sweet potatoes to the lentils. Mix in ¼ cup fresh parsley (chopped), 4 ounces feta cheese (crumbled), and 2 tablespoons pistachios. Toss everything together. Serve warm or chilled.
Notes
- Sweet Potatoes → Butternut squash, carrots, or roasted beets.
- Lentils → Cooked green, brown, or black lentils for a nutty twist.
- Parsley → Cilantro, basil, or mint.
- Pistachios → Almonds, walnuts, sunflower seeds, or pumpkin seeds.
- Feta Cheese → Vegan feta or diced avocado.
- Extra Virgin Olive Oil → Avocado oil or walnut oil.
- Red Wine Vinegar → Apple cider vinegar or lemon juice.
- Dijon Mustard → Yellow mustard or whole grain mustard.
- Honey → Maple syrup or agave nectar.
- Dried Oregano → Thyme, Italian seasoning, or za’atar.
- Cut sweet potatoes evenly → Same-sized cubes roast perfectly and keep your sweet potato lentil bowl balanced.
- Don’t rush roasting → Let sweet potatoes caramelize for maximum flavor and natural sweetness.
- Marinate the lentils → Just 10–15 minutes transforms flavor, making this a true high protein vegetarian salad.
- Use fresh herbs generously → Parsley, basil, or mint add freshness and Mediterranean flair.
- Toast the nuts → A quick toast brings extra crunch and nuttiness.
- Serve warm or chilled → Warm is cozy, chilled makes a refreshing vegetarian Mediterranean salad.
- Meal prep friendly → Store without feta, then add it fresh before serving.
Nutrition
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