This super healthy and delicious roasted Sweet Potato & Wild Rice Arugula Salad is bursting with texture and flavor—roasted sweet potatoes, savory protein, and nutty wild rice make every bite out of this world delish. Drizzle it with my cilantro lime vinaigrette for absolute perfection, though honestly, any favorite dressing pairs beautifully.
This salad shines in fall and winter when you’re craving warmth and freshness in one bowl. It’s loaded with vegetables, naturally gluten-free ingredients, and hearty grains that keep you satisfied. Add a lean protein and you’ve got one of those healthy dinner recipes that actually fills you up. It’s also make-ahead friendly—perfect for dinner ideas during busy weeks.
This recipe was inspired by another favorite on my site Simple Strawberry Salad and pairs perfectly with this Rotisserie Chicken Pot Pie.
Jump to:
- Why You’ll Love This Salad
- Equipment You’ll Need
- Ingredients, Why to Use Them & Easy Substitutions
- Directions
- Variations You’ll Love
- Tips for Best Results
- What to Serve This Salad With
- Salad Dressings That Pair Well
- Protein Options to Make It a Meal
- Storage & Leftovers
- FAQs
- Other Salad Recipes+ Dressings to Try
- More Cooking With Lori Recipes
- Healthy Roasted Sweet Potato & Wild Rice Salad
Why You’ll Love This Salad
- Healthy ingredients that nourish without sacrificing flavor
- Hearty and filling, thanks to wild rice and optional protein
- Versatile—easy to swap veggies or proteins
- Full-meal potential when you add protein
- Perfect fall & winter side dish or main
Equipment You’ll Need
First, gather your tools to keep things simple and efficient:
- Measuring cups – to measure ingredients accurately
- Peeler – to peel the sweet potatoes with ease
- Cutting board & sharp knife – to cube potatoes and slice avocados and tomatoes
- Baking sheet + parchment paper – for perfectly roasted sweet potatoes & easy cleanup
- Rice cooker or medium pot with lid – to cook the wild rice evenly
Ingredients, Why to Use Them & Easy Substitutions
To begin, here’s what you’ll need (plus swaps to make it your own):
- 2 cups roasted sweet potatoes – add natural sweetness and fiber. Sub: butternut squash or carrots
- 1 cup cooked wild rice – provides nuttiness and hearty texture. Sub: brown rice, quinoa, or farro
- 1 cup chopped tomatoes – adds freshness and acidity. Sub: cherry tomatoes or roasted red peppers
- 2 avocados – brings creaminess and healthy fats. Sub: sliced cucumbers or a dollop of hummus
- 5 oz arugula – peppery greens balance the sweetness. Sub: spinach, mixed greens, or kale
- Cilantro lime vinaigrette (or dressing of choice) – ties all flavors together. Sub: balsamic, honey mustard, lemon vinaigrette
- Optional protein: steak slices, rotisserie chicken, grilled salmon, or grilled shrimp.
See recipe card for quantities.
Directions
1. Roast the sweet potatoes and cook the rice:
Preheat the oven to 425°F. Peel and cube the sweet potatoes into ½–1" pieces. Place them on a parchment-lined baking sheet, toss with 2 teaspoons olive or avocado oil, and sprinkle lightly with salt. Roast for 20 minutes, flipping halfway, until tender. Meanwhile, cook the wild rice according to package directions and season with salt and butter, if desired.
Step 2: Prep fresh ingredients: Chop tomatoes and slice avocados.
Step 3: Assemble: Build the salad to your liking.
Step 4: Toss with dressing. Add protein if using.
Variations You’ll Love
- Spicy version: Add red pepper flakes, sliced jalapeño, or drizzle with spicy honey
- Veggie swap: Try roasted Brussels sprouts, cauliflower, or red onion
- Extra crunch: Add toasted pecans, walnuts, or pumpkin seeds.
These tweaks keep sweet potato recipes healthy exciting week after week.
Tips for Best Results
- Use fresh ingredients for maximum flavor and texture
- Roast, don’t steam the sweet potatoes for caramelized edges
- Dress just before serving to keep greens fresh
- Store components separately for easy meal prep (easy dinner recipes win!)
What to Serve This Salad With
- As a side dish for grilled chicken, steak, or salmon
- As a main dish: pile on protein and call it dinner
Perfect for weeknights when you want easy dinner recipes that feel special.
Salad Dressings That Pair Well
- Cilantro lime vinaigrette
- Balsamic vinaigrette
- Lemon olive oil dressing
- Honey mustard
Each one complements sweet potato recipes healthy beautifully.
Protein Options to Make It a Meal
- Grilled shrimp or salmon
- Rotisserie chicken
- Steak slices
- Chickpeas or lentils
Great for healthy dinner recipes that keep you full.
Storage & Leftovers
Store leftovers in separate containers (potatoes, rice, greens, dressing) in the fridge for up to 5 days. Note: the avocado will turn brown quickly in the fridge. Assemble just before eating for best texture
FAQs
Yes—wild rice and all ingredients listed are naturally gluten-free.
Absolutely. Prep everything except the avocado since it can turn brown and assemble when ready.
Yes! It’s one of my favorite dinner ideas for the week.
Both work—warm rice and potatoes are especially cozy in winter.
Other Salad Recipes+ Dressings to Try
- Simple Strawberry Walnut Salad
- Healthy Caesar Salad
- Caesar Pasta Salad
- Best Caesar Salad Dressing
- Grandmama's Fruit Salad
- Southern Coleslaw
- Best Poppyseed Dressing
- Delicious Grapefruit Salad
- Easy Deviled Egg Salad
More Cooking With Lori Recipes
Healthy Roasted Sweet Potato & Wild Rice Salad
Equipment
- rice cooker or use a medium pot with lid
Ingredients
- 2 C cubed and roasted sweet potatoes
- 2 teaspoon olive oil sub avocado oil
- 2 C cooked wild rice
- 1 C chopped tomatoes
- 2 avocados
- 5 oz argula
- Cilantro lime vinaigrette dressing or dressing of your choice
- Optional protein: steak slices rotisserie chicken, grilled salmon, grilled shrimp
Instructions
- Roast the sweet potatoes: Preheat oven to 425°F. Peel and cube sweet potatoes into ½–1" pieces. Toss with 2 teaspoon olive or avocado oil and a pinch of salt. Bake on a parchment-lined sheet for 20 minutes, flipping halfway, until tender.
- Cook the wild rice: Prepare according to package directions. Season with salt and butter if desired.
- Prep fresh ingredients: Chop tomatoes and slice avocados.
- Assemble: Build the salad to your liking and toss with dressing. Add protein if using.
Notes
- Spicy version: Add red pepper flakes, sliced jalapeño, or drizzle with spicy honey
- Veggie swap: Try roasted Brussels sprouts, cauliflower, or red onion
- Extra crunch: Add toasted pecans, walnuts, or pumpkin seeds
- Use fresh ingredients for maximum flavor and texture
- Roast, don’t steam the sweet potatoes for caramelized edges
- Dress just before serving to keep greens fresh
- Cilantro lime vinaigrette
- Balsamic vinaigrette
- Lemon olive oil dressing
- Honey mustard
- Grilled shrimp or salmon
- Rotisserie chicken
- Steak slices
- Chickpeas or lentils
