This colorful, nutrient-packed salad blends complex carbs, lean protein, and healthy fats to keep you fueled for hours. Sweet potatoes provide slow-releasing carbohydrates, quinoa adds a complete protein profile, and the avocado and olive oil deliver satisfying healthy fats. Perfect for lunch, meal prep, or a light dinner, this dish is as beautiful as it is energizing.
Servings: 4
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Ingredients
For the salad:
2 medium sweet potatoes (about 1 lb), peeled and diced into ½-inch cubes
1 cup uncooked quinoa, rinsed well
2 cups vegetable or chicken broth (for cooking quinoa, optional)
1 medium red bell pepper, diced
1 cup cherry tomatoes, halved
1 cup baby spinach or arugula
1 ripe avocado, diced
¼ cup toasted pumpkin seeds (pepitas) or sunflower seeds
2 tablespoons fresh parsley or cilantro, chopped
For the dressing:
3 tablespoons extra virgin olive oil
2 tablespoons lemon juice (about 1 lemon)
1 tablespoon apple cider vinegar
1 teaspoon honey or maple syrup
1 teaspoon Dijon mustard
Salt and pepper, to taste
Step-by-Step Instructions
Roast the Sweet Potatoes
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Spread the diced sweet potatoes evenly on the sheet. Drizzle with 1 tablespoon of olive oil and season with a pinch of salt and pepper.
Toss to coat and roast for 20–25 minutes, stirring halfway, until tender and lightly browned at the edges.
Cook the Quinoa
While the sweet potatoes roast, rinse the quinoa in a fine mesh sieve under cold water for about 30 seconds to remove its natural bitter coating (saponin).
In a medium saucepan, combine the quinoa and broth (or water). Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until all liquid is absorbed.
Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork and set aside to cool slightly.
Prepare the Dressing
In a small bowl or jar, whisk together olive oil, lemon juice, apple cider vinegar, honey (or maple syrup), Dijon mustard, salt, and pepper.
Taste and adjust seasoning as needed — you want a balance of tangy, slightly sweet, and savory flavors.
Assemble the Salad
In a large mixing bowl, combine the roasted sweet potatoes, cooked quinoa, red bell pepper, cherry tomatoes, spinach, avocado, and pumpkin seeds.
Pour the dressing over the top and toss gently until everything is well coated.
Sprinkle with fresh parsley or cilantro for a burst of color and flavor.
Serve & Enjoy
Serve immediately while still slightly warm, or refrigerate for at least 30 minutes for a chilled version.
This salad keeps well for up to 3 days in an airtight container in the fridge (if storing, add avocado right before serving to prevent browning).
Nutritional Benefits & Energy-Boosting Profile
Sweet Potatoes: Packed with complex carbohydrates and beta-carotene, they release energy slowly, avoiding blood sugar spikes.
Quinoa: A complete plant-based protein containing all nine essential amino acids, plus fiber and minerals like magnesium (vital for muscle function).
Avocado & Olive Oil: Provide monounsaturated fats that support heart health and help keep you feeling satisfied.
Pumpkin Seeds: Add crunch, plant-based protein, healthy fats, and zinc for immune health.
Leafy Greens & Fresh Veggies: Contribute vitamins, antioxidants, and hydration.
Pro Tips & Variations
Make it Meal Prep-Friendly: Keep dressing separate until ready to eat for maximum freshness.
Add More Protein: Include grilled chicken, chickpeas, or tofu for an extra protein punch.
Switch the Greens: Try kale, Swiss chard, or a mix of baby lettuces for variety.
Boost the Crunch: Add roasted chickpeas or chopped almonds for extra texture.
Seasonal Twist: Swap sweet potatoes for roasted butternut squash or carrots in the fall, or add fresh corn in the summer.
Why This Salad Keeps You Energized All Day
The combination of complex carbs, lean protein, and healthy fats ensures a steady release of glucose into your bloodstream, supporting sustained mental and physical energy. Unlike heavy meals that can cause post-lunch fatigue, this salad is nutrient-dense yet light enough to avoid sluggishness. The mix of fiber and healthy fats also keeps you full longer, helping you power through your day without constant snacking.