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This easy sweet potato salad recipe is vegan and has an amazing twist on the classic potato salad recipe. It’s the perfect healthy sweet potato side dish for potlucks.
Microwaved or baked sweet potato salad with tangy pineapple, crunchy veggies, and a creamy eggless mayo dressing is an incredible vegetarian side dish that everyone will love.
If you’re looking for more healthy side dishes for BBQ’s or potlucks, check out these 60+ Incredible Vegan BBQ Recipes for Grilling!
This is one of my favorite vegan recipes for sweet potatoes because it looks amazing and tastes incredible. You will never go back to traditional potato salad again. And if you are looking for more healthy veggie side dishes, check out this twice-baked sweet potato and this sweet potato casserole!
Sweet Potato Salad
Sweet potato salad is awesome because it’s sweet, tangy, creamy, and crunchy all at once. It’s a healthy and filling side dish that will have everyone asking for seconds.
Plus, this sweet potato is the best perfect veggie side dish because you can change the other ingredients based on your preferences.
For example, if you don’t like celery in your potato salad, you can use jicama. If you want a no-mayo potato salad, you can use non-dairy yogurt instead. That would make it a low-fat potato salad if you are concerned about fat intake.
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Are sweet potatoes healthy?
You get more than just beta-carotene with these beauties. They are a good source of Vitamin A, Vitamin C, manganese, calcium, potassium, iron, Vitamin B6, and fiber. White potatoes are a good choice, but sweet potatoes are better and an amazing powerhouse!
Did you know that sweet potatoes are on the Clean 15 list? That means you can safely buy the ones that are conventionally grown without fear of ingesting tons of pesticides. That being said, I still buy organic when I can.
If you want to know more about Clean 15 and the Dirty 12 (think pesticides) get my free Grocery Shopping List. Just ask and I’ll email it to you.
You can also check out my book – Small Bites, Big Results: A Common Sense Guide to Weight Loss where I go into more detail.
How many calories are in cooked sweet potatoes?
There are 96 calories in 100 grams of baked sweet potato, that’s about a 5-inch long sweet potato. Sweet potatoes have fewer calories and are also lower on the glycemic index than white potatoes if you are following a weight-loss plan. That means that they are less likely than white potatoes to make your blood sugar spike.
Ingredients for sweet potato salad and substitutions
Sweet potatoes –
In this unique potato salad recipe I use the most common variety across the US and the world, which is the one with a brownish-reddish peel and a deep orange flesh.
I prick the sweet potatoes with a fork and cook them in the microwave. Then I allow them to cool until I can handle them. I remove the peel and cut them into 1-inch cubes.
I prefer to use fresh pineapple but canned pineapple chunks work well in this healthy side dish.
Celery is typically used in traditional potato salad, but if you aren’t a fan you could try jicama. Jicama is a root vegetable with a crisp, water chestnut-like texture. It has a subtly sweet and nutty flavor.
Radishes would offer a peppery and crisp bite that can add a delightful crunch to your potato salad. You could use red, white, or daikon radishes for variety.
Another alternative would be salad turnips, also known as Hakurei turnips or Japanese turnips. They are small to medium-sized root vegetables with a round or slightly flattened shape. They typically have smooth, creamy white skin and may have a hint of purple near the top. The greens attached to the turnips are usually tender and vibrant, making them edible as well, however, they will have a slightly bitter taste so you might not want to add them to your sweet potato salad.
Salad turnips have a mild, slightly sweet flavor with a subtle peppery undertone. They are less pungent and have a milder flavor compared to cooking turnips. The texture is crisp, tender, and juicy, similar to that of radishes or jicama. If you haven’t tried them I highly recommend them for any salad.
You can use red, green, yellow, purple, or orange bell pepper. You could add a poblano pepper if you wanted a little spice.
Red onion adds nice color and a little sweetness, but you could use any variety of onion you prefer. You could even use green onions.
Dressing for Potato Salad-
In this easy sweet potato salad recipe, I use an eggless mayo, stone ground mustard, parsley, salt, and pepper for a simple potato salad dressing. I don’t use many spices because I want the flavor of the sweet potatoes and pineapple to shine through.
EAT TO LOSE!
Tips for making healthy sweet potato salad
Soaking sweet potatoes
Before cooking sweet potatoes, there are a few considerations to keep in mind. For example, do sweet potatoes require soaking before cooking? Well, the answer is -it varies.
If you intend to boil or steam the sweet potatoes, there is no need to soak them beforehand. However, if you plan to roast or bake them, soaking the sweet potatoes in water for 30 minutes prior to cooking can promote even cooking and prevent dryness.
Regardless of the cooking method you select, remember to thoroughly rinse the sweet potatoes before preparing them.
Make it ahead of time
This sweet potato side dish gets better with a little time. I suggest making it the day before you serve it to let the flavors meld together.
Best way to cook a sweet potato
Again, it varies. Sweet potatoes are easy to cook either in the microwave, oven, air fryer, steamer or even an outdoor grill. For the purposes of this vegan sweet potato recipe, we’re using the microwave method.
How long does it take to cook a sweet potato in the microwave
It takes 5 minutes to cook an 8-ounce sweet potato in the microwave.
- Start by washing the sweet potato thoroughly under running water to remove any dirt or debris.
- Use a fork to prick several holes in the sweet potato’s skin. This allows steam to escape during the cooking process and prevents it from bursting.
- Place the sweet potato on a microwave-safe plate or dish and microwave it on high power. The cooking time will vary depending on the size and wattage of your microwave. As a general rule, start with 5 minutes for a medium-sized sweet potato.
- After the initial cooking time, Check for doneness by inserting a fork or knife into the center of the sweet potato. If it slides in easily and the flesh feels tender, it is fully cooked. If not, return it to the microwave for additional cooking in 30-second increments until it is fully cooked.
The best way to store sweet potato salad or any potato salad is to transfer it to an airtight container or a covered bowl with a tight-fitting lid.
- Cool it down: Allow the potato salad to cool completely at room temperature before storing. This helps prevent condensation and moisture buildup in the container.
- Refrigerate promptly: Place the covered container of sweet potato salad in the refrigerator within two hours of preparing it. This helps maintain its freshness and prevents the growth of harmful bacteria.
- Keep it chilled: Store the potato salad with sweet potatoes in the refrigerator at a temperature below 40°F (4°C). This will help keep it fresh and safe to consume.
- Separate dressing and toppings: If you add toppings like fresh parsley or chopped pecans, store them separately. This helps maintain the texture and prevents the toppings from becoming soggy.
- Consume within a few days: This potato salad recipe is best consumed within 3 to 4 days of preparation. The flavors may develop and blend together over time, enhancing the taste. However, if you notice any signs of spoilage, such as a sour smell or discoloration, it’s best to discard it.
There are several ways you can serve this healthy potato salad. Here are a few ideas –
- Side dish: Serve the sweet potato salad as a side dish alongside grilled vegetables, veggie burgers, or veggie hotdogs. It complements any main course and adds a touch of sweetness to the meal.
- Picnic or potluck: This easy sweet potato salad recipe is a great option for picnics or potluck gatherings. Pack it in individual containers or a large serving bowl, and keep it chilled. It goes great with sandwiches and wraps.
- Summer BBQ: Bring the vegan sweet potato salad to your next summer BBQ. It adds a vibrant and nutritious element to the spread. Serve it alongside grilled corn on the cob, veggie skewers, and fresh salads for a well-rounded meal. Everyone will want seconds!
- Lunch bowl: Create a nourishing bowl by combining the sweet potato salad with other ingredients for a hearty healthy lunch. Add a bed of leafy greens, cooked tempeh, tofu, chopped nuts, seeds, or quinoa and it becomes a satisfying and well-balanced meal on its own.
Sweet Potato Salad
- 4 large sweet potatoes
- 3 ribs celery, chopped
- 1 bell pepper, chopped
- 1 cup pineapple, chopped
- 1/2 small red onion, chopped
Potato Salad Dressing
- 1/4 cup eggless mayo
- 1 Tbsp stone ground mustard
- 1 Tbsp fresh parsley, chopped
- salt & pepper, to taste
- Prick the sweet potatoes with a fork or knife 5 or 6 times. Place them on a microwave safe plate and cook for 5-10 minutes depending on the size of the sweet potatoes. Do not overcook. You want the sweet potatoes to still have some texture. Cool until easy to handle. Peel, then cut into 1 inch chunks.
- In a large bowl, mix the mayo, mustard, salt and pepper.
- Add the sweet potatoes, celery, bell pepper, onion and pineapple. Toss gently. Cover and refrigerate at least one hour.
- Season with parsley. Serve cold and enjoy!
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Hey, I’m Cindy! I used to be morbidly obese! I had high blood pressure, high cholesterol, and a family history of heart disease and cancer.
Slowly, I began to steadily change my habits and nourish my body with a plant-based diet. Now, I weigh 125 lbs less, my blood pressure is 110/70, no more high cholesterol, and best of all – no medications!
If you’re interested in how I did it and if it will work for you, check out How to Start a Plant-Based Diet.
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