High-Fiber Quinoa Salad With Roasted Sweet Potatoes – Hearty and satisfying

This salad does real work at the table. It’s hearty enough for lunch, colorful enough to feel special, and loaded with fiber to keep you full. Roasted sweet potatoes bring natural sweetness and caramelized edges, while quinoa adds a nutty bite.

Fresh herbs, crunchy seeds, and a zesty lemon-tahini dressing tie everything together. It’s simple to make, holds up well in the fridge, and tastes great warm or chilled.

Why This Recipe Works

This recipe balances flavor, texture, and nutrition without being fussy. Roasting sweet potatoes concentrates their flavor and gives a lightly crisp exterior.

Quinoa cooks fast and stays fluffy, creating a sturdy base that won’t get soggy. A creamy lemon-tahini dressing adds richness without dairy, and a splash of vinegar and maple rounds out the sweetness. Fresh herbs brighten the bowl, while add-ins like chickpeas and pumpkin seeds boost both protein and fiber.

Shopping List

• Quinoa (1 cup dry; white or tricolor)
• Sweet potatoes (2 medium, about 1.5 pounds)
• Chickpeas (1 can, drained and rinsed) or 1.5 cups cooked
• Red onion (1 small) or 3–4 scallions
• Baby spinach or kale (3–4 cups, loosely packed)
• Fresh herbs (1/2 cup chopped: parsley, cilantro, or mint)
• Pumpkin seeds (pepitas) or sunflower seeds (1/3 cup)
• Dried cranberries or chopped dates (1/3 cup)
• Olive oil
• Spices: ground cumin, smoked paprika, garlic powder, black pepper
• Kosher salt
• Lemon (1–2, for zest and juice)
• Tahini (1/4 cup)
• Apple cider vinegar or red wine vinegar
• Maple syrup or honey
• Optional add-ins: avocado, feta, cucumber, cherry tomatoes

Step-by-Step Instructions

1. Heat the oven to 425°F (220°C).

   Line a sheet pan with parchment for easy cleanup.

2. Prep the sweet potatoes. Peel if you prefer, then cut into 1/2-inch cubes. Toss with 1–2 tablespoons olive oil, 1 teaspoon cumin, 1/2 teaspoon smoked paprika, 1/2 teaspoon garlic powder, 1/2 teaspoon salt, and a few grinds of pepper.

   Spread in a single layer.

3. Roast until caramelized, about 25–30 minutes, flipping once. You want browned edges and tender centers.
4. Rinse and cook the quinoa. Rinse 1 cup quinoa under cold water to remove bitterness.

   Add to a pot with 2 cups water and a pinch of salt. Bring to a boil, reduce to low, cover, and cook 15 minutes. Turn off heat and let steam, covered, 5 minutes.

   Fluff with a fork.

5. Make the dressing. In a small bowl, whisk 1/4 cup tahini, zest of 1 lemon, juice of 1 lemon (about 3 tablespoons), 1 tablespoon apple cider vinegar, 1–2 teaspoons maple syrup, 2 tablespoons olive oil, 2–4 tablespoons water to thin, 1/2 teaspoon salt, and pepper to taste. It should be pourable and tangy.
6. Prep the mix-ins.

   Thinly slice red onion (or scallions). Roughly chop 1/2 cup herbs. If using kale, remove tough stems and chop finely; if using spinach, keep leaves whole or roughly torn.

   Drain and rinse chickpeas. Measure pepitas and dried fruit.

7. Toast the seeds in a dry skillet over medium heat for 2–3 minutes until fragrant. Sprinkle with a pinch of salt.

   This boosts crunch and flavor.

8. Combine the base. In a large bowl, add warm quinoa, roasted sweet potatoes, chickpeas, greens, red onion, herbs, pepitas, and dried cranberries.
9. Dress and toss. Pour over about two-thirds of the dressing and toss gently to coat, adding more as needed.

   Taste and adjust with extra salt, lemon, or a drizzle of maple if you want more brightness or sweetness.

10. Finish and serve. Serve warm or at room temperature. For extra richness, add avocado or crumbled feta on top.

    A final squeeze of lemon wakes everything up.

How to Store

Refrigerate leftovers in an airtight container for 4–5 days. If using avocado or feta, add those right before serving. The salad keeps its texture well, especially with kale.

If it seems dry after chilling, add a splash of water and a little more olive oil or lemon juice to loosen the dressing.

Make-ahead tips: Cook quinoa and roast sweet potatoes up to 3 days ahead. Store components separately and assemble on the day you plan to serve. The dressing keeps for a week in the fridge; thin with water before using.

Why This is Good for You

• High fiber: Sweet potatoes, quinoa, chickpeas, greens, and dried fruit deliver a filling mix of soluble and insoluble fiber.
• Steady energy: Fiber and protein help stabilize blood sugar, so you feel satisfied longer.
• Healthy fats: Olive oil, tahini, and seeds support heart health and help you absorb fat-soluble vitamins.
• Micronutrient-rich: You’re getting potassium, magnesium, iron, vitamin A, and folate, plus antioxidants from herbs and colorful vegetables.
• Plant-forward: Naturally vegetarian and easy to make vegan, with complete protein from quinoa and complementary legumes.

Pitfalls to Watch Out For

• Soggy potatoes: Overcrowding the pan traps steam.

  Use two sheet pans if needed and keep the cubes in a single layer.

• Bitter quinoa: Skipping the rinse can leave a soapy flavor. Rinse under cold water for 30–60 seconds.
• Thick dressing: Tahini seizes without enough liquid. Whisk in water a tablespoon at a time until it’s silky and pourable.
• Under-seasoning: Taste at the end.

  Add salt, lemon, or a touch more maple to balance tang and sweetness.

• Wilted greens: If using tender spinach and serving later, fold it in just before eating, or choose kale for better storage.

Variations You Can Try

• Spice swap: Use curry powder and turmeric instead of cumin and paprika for a warmer profile.
• Crunch upgrade: Add roasted chickpeas or toasted almonds for extra texture.
• Greens game: Try massaged kale, arugula for peppery bite, or shredded cabbage for extra crunch and fiber.
• Protein boost: Add grilled chicken, baked tofu, or roasted salmon if you want more protein.
• Fruit twist: Swap cranberries for chopped apricots, pomegranate arils, or thinly sliced apple.
• Dressing change: Go olive oil–forward with lemon, Dijon, and a touch of honey if you prefer a lighter vinaigrette.
• Cheesy finish: Feta or goat cheese adds creaminess and tang. Keep it off for a vegan version.

FAQ

Can I use a different grain instead of quinoa?

Yes. Farro, bulgur, or barley work well, though cooking times vary.

For a gluten-free swap, try brown rice or millet. Keep the grain al dente so the salad stays light and fluffy.

Do I have to peel the sweet potatoes?

No. The skin is edible and adds fiber.

Just scrub well. If you prefer a smoother texture, peel them, but roasting with the skin on works great.

How can I make this salad meal prep–friendly?

Store the base (quinoa, sweet potatoes, chickpeas) in one container and keep greens, herbs, and dressing separate. Toss right before eating.

This keeps everything fresh and avoids limp greens.

What if I don’t like tahini?

Use a simple lemon-Dijon vinaigrette: olive oil, lemon juice, Dijon mustard, a bit of honey or maple, salt, and pepper. You’ll still get great flavor and a bright finish.

Can I serve it warm?

Absolutely. Toss the roasted sweet potatoes and warm quinoa with the dressing while they’re still slightly warm, then add the greens and herbs.

The warmth makes the flavors bloom.

How much fiber is in a serving?

Exact numbers depend on portion size, but a generous serving typically delivers well over 10 grams of fiber, thanks to quinoa, sweet potatoes, chickpeas, greens, and seeds. It’s a solid high-fiber option for a main dish.

Will the dressing separate in the fridge?

It may thicken or settle. Whisk or shake with a splash of water or lemon juice to loosen before using.

Taste and adjust salt if needed.

Can I roast the sweet potatoes in an air fryer?

Yes. Toss with oil and spices, then cook at 400°F (205°C) for 12–16 minutes, shaking halfway. Check early to avoid over-browning.

In Conclusion

This High-Fiber Quinoa Salad with Roasted Sweet Potatoes is reliable, colorful, and deeply satisfying.

It’s a smart choice for weeknights, lunches, and potlucks, and it welcomes easy swaps based on what you have. Keep the method the same—roast, cook, whisk, toss—and you’ll get a balanced, bright bowl every time. Make extra; it holds up beautifully and tastes even better the next day.