This Sweet Potato, Arugula, and Feta Salad combines roasted sweet potatoes, wild rice, peppery arugula, salty feta, dried cranberries, and pepitas, all finished with a maple-Dijon dressing. It’s a hearty, flavorful salad that works as a satisfying vegetarian main or a generous side—perfect for autumn but easy to enjoy year-round.
Adding unexpected ingredients is one of my favorite ways to keep salads interesting. Wild rice gives this salad a nutty, chewy contrast to the sweet roasted potatoes and makes the dish more filling without adding meat. The combination of textures—tender roasted cubes, crisp arugula, crunchy pepitas, and creamy feta—creates a balanced, satisfying bowl.
Serving Size
This recipe yields roughly 2 large portions or 4 smaller servings, depending on appetite and whether the salad is served as a main or a side.
Perfectly Roasted Sweet Potatoes
- Cut the sweet potatoes into even pieces—about 1/2-inch cubes works well so they roast evenly.
- Season generously with salt and pepper. For extra depth, try a little garlic powder, smoked paprika, or a pinch of cinnamon.
- Roast at high heat—about 400–425°F (200–220°C)—to get nicely browned, caramelized edges.
- Turn the cubes halfway through roasting so they brown on multiple sides and don’t burn.
Variations and Substitutions
- Add protein: chopped cooked chicken or roasted chickpeas make this more substantial.
- Swap cheeses: goat cheese or ricotta salata can replace feta for a different tang.
- Greens alternatives: baby spinach or baby kale are milder swaps for arugula.
- Fruit swaps: pomegranate arils or golden raisins can replace dried cranberries.
- Nut/seed options: toasted pecans, walnuts, or almonds can stand in for pepitas.
- Vegetable swap: roasted butternut squash works in place of sweet potatoes.
- Grain alternatives: quinoa or pearled barley can replace wild rice.
- Add avocado for creaminess or cooked, crumbled bacon for a smoky note.
Make Ahead and Meal Prep
- The dressing keeps well in the refrigerator for several days—shake or whisk before using.
- Cooked wild rice and roasted sweet potatoes can be prepared ahead and stored in separate containers in the fridge.
- If not serving immediately, dress only the portion you plan to eat right away to keep greens crisp.
Recipe
Sweet Potato, Arugula, and Feta Salad
A hearty salad of roasted sweet potatoes, wild rice, peppery arugula, feta, dried cranberries, and pepitas tossed with a maple-Dijon dressing. Bright, slightly sweet, and texturally satisfying.
Ingredients
- 1 cup wild rice, cooked according to package directions
- 2 medium sweet potatoes, peeled and cut into 1/2-inch cubes
- 1 1/2 tablespoons extra-virgin olive oil
- pinch of cayenne pepper
- 6 cups arugula
- 1/2 medium red onion, sliced
- 1/3 cup crumbled feta cheese
- 1/3 cup dried cranberries
- 1/3 cup salted pepitas
Dressing
- 2 tablespoons apple cider vinegar
- 1 tablespoon Dijon mustard
- 2 tablespoons pure maple syrup
- pinch salt and pepper
- 1/4 cup extra-virgin olive oil
Instructions
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Preheat the oven to 425°F (220°C). Spread the sweet potato cubes on a parchment-lined baking sheet, drizzle with olive oil, and season with salt, pepper, and a pinch of cayenne. Toss to coat and arrange in a single layer.
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Roast for about 20–25 minutes, stirring once or twice so the cubes brown evenly. Remove and let cool slightly.
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In a large bowl, place the arugula and top with cooked wild rice, roasted sweet potatoes, sliced red onion, crumbled feta, dried cranberries, and pepitas.
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Whisk together the dressing: apple cider vinegar, Dijon mustard, maple syrup, a pinch of salt and pepper, and the olive oil. Drizzle over the salad and toss gently to combine. Serve immediately.
Recipe Notes
The listed prep time is short because much of the work—like chopping and cooking grains—can be done while the sweet potatoes roast. If preparing ahead, store grains and roasted vegetables separately and dress only the portion you’ll eat right away.