Sweet Potato Salad Recipe With Greek Yogurt: Creamy Spiced Twist Without Mayo Cling

This sweet potato salad recipe with Greek yogurt transforms humble sweet potatoes into a creamy, spiced masterpiece that skips mayo entirely. 💛 Roasting the sweet potatoes first brings out their natural sweetness and caramelized edges, while the Greek yogurt dressing adds a tangy richness that balances perfectly.

The result is a salad that's hearty enough for a main dish but light enough for a side—ideal for meal prep or holiday gatherings.

The secret to this recipe lies in the dressing: Greek yogurt replaces mayo for a lighter texture while still delivering that signature creaminess. I add a touch of honey to enhance the sweet potatoes' natural sweetness, and a blend of warm spices like cinnamon and nutmeg ties everything together.

The salad also includes toasted pecans for crunch and fresh parsley for brightness, creating layers of texture and flavor that keep every bite interesting.

What makes this salad truly special is its versatility. It works as a stand-alone dish when paired with a protein like grilled chicken or black beans, or as a side that elevates any meal.

The yogurt dressing keeps the salad from feeling heavy, while the roasted sweet potatoes add depth and substance. Plus, it holds up beautifully in the fridge, making it perfect for prepping ahead.

Whether you're serving it at a potluck, packing it for lunches, or simply craving a comforting side dish, this sweet potato salad delivers on flavor without the guilt.

The creamy yogurt dressing ensures it's rich and satisfying, while the roasted sweet potatoes bring out the best in every bite. Let's get started!

Ingredients for sweet potato salad recipe with greek yogurt

Roasted sweet potatoes and creamy Greek yogurt create a spiced salad that's rich yet light.

The sweet potatoes are the foundation here. Organic sweet potatoes from the grocery store's produce section (like Trader Joe's or Whole Foods) hold up best when roasted—look for ones that feel firm and heavy for their size. The skin-on variety adds texture, but if you prefer convenience, pre-cut sweet potatoes work too. For the Greek yogurt, full-fat plain yogurt (like Fage or Siggi's) gives the best creaminess without overpowering the sweet potatoes' natural flavor. If you're using a lower-fat yogurt, add an extra tablespoon of olive oil to compensate.

No maple syrup? Agave nectar or honey works in a pinch, but maple syrup's molasses notes tie into the warm spices beautifully. Swapping pecans? Toasted walnuts or almonds add a different crunch, but pecans' buttery flavor is ideal. Fresh parsley wilts fast, so buy it just before making the salad or use dried parsley at one-third the amount. The spices—cinnamon and nutmeg—are non-negotiable for that cozy, spiced flavor. Pre-ground spices lose potency quickly, so if yours tastes dull, toast them in a dry pan for 30 seconds to wake up the flavor. The apple cider vinegar adds tang, but lemon juice works too if that's what you've got.

Roasted sweet potatoes keep well in the fridge for 5 days if stored in an airtight container. The dressing, once mixed, stays fresh for 4 days in the fridge—just stir in a splash of water if it thickens. For meal prep, assemble the salad the night before and let the flavors meld. If storing for more than a day, keep the dressing separate until ready to serve. The toasted pecans stay crunchy for 3 days if stored in a sealed container, but they're best eaten fresh. Freeze the dressing for up to 3 months if you're prepping ahead.

Step-by-step instructions for sweet potato salad with Greek yogurt

Transform humble sweet potatoes into a velvety, spiced salad that stays creamy without mayo.

Preheat your oven to 400°F. Scrub the 2 lbs medium sweet potatoes clean (no need to peel) and cut them into 1-inch cubes. Toss the cubes with 1 tablespoon extra-virgin olive oil and ¼ teaspoon kosher salt on a rimmed baking sheet. Spread them in a single layer—they need room to crisp.

Roast for 25-30 minutes until the edges are golden brown and a knife slides in easily. You want them tender but not mushy, with slightly crispy edges. If they're browning too quickly, tent with foil. Remove from the oven and let cool for 10 minutes before handling—this prevents the salad from turning watery.

While the sweet potatoes roast, pulse the ½ cup raw pecans in a food processor until they reach a fine crumbly texture (about 30 seconds). Transfer to a small skillet and toast over medium-low heat for 3-4 minutes until fragrant and golden. Watch closely—they burn quickly!

In a separate bowl, whisk together the 1 cup plain Greek yogurt, 2 tablespoons pure maple syrup, 1 tablespoon apple cider vinegar, 1 tablespoon lemon juice, ½ teaspoon ground cinnamon, ¼ teaspoon ground nutmeg, ½ teaspoon kosher salt, and ¼ teaspoon freshly ground black pepper. The dressing should be thick but pourable—if it's too stiff, add 1-2 teaspoons water to loosen.

Add the cooled sweet potatoes to the dressing bowl and gently fold until evenly coated. The yogurt mixture will look thick, but don't worry—it will emulsify as it sits. Stir in the toasted pecan crumbles and ¼ cup chopped fresh parsley. Taste and adjust seasoning: add more maple syrup if it needs sweetness, or a pinch of salt if it's bland.

Transfer the salad to an airtight container and refrigerate for at least 1 hour (overnight is ideal). This chilling time lets the flavors meld and the yogurt create that signature creamy texture without mayo. The salad will thicken slightly as it cools—if it's too firm, stir in 1-2 tablespoons water or extra-virgin olive oil to reach your preferred consistency.

Before serving, top the salad with an additional 2 tablespoons chopped fresh parsley and 1 tablespoon extra-virgin olive oil drizzled on top. The parsley adds freshness that cuts through the richness, while the olive oil enhances the nutty sweetness of the roasted potatoes. Serve immediately or store covered in the refrigerator for up to 4 days—the flavors actually improve with time.

This salad holds its shape beautifully, making it perfect for potlucks or meal prep. The spiced yogurt dressing keeps it creamy without the heaviness of mayo, and the toasted pecans add satisfying crunch. Pair with grilled chicken or a simple green salad for a balanced meal.

Wine and beer pairings for this recipe

Crisp White Wine Pairings

An off-dry Riesling from Germany or Washington State is my go-to choice—its honeyed sweetness and bright acidity mirror the salad's maple-spiced notes while keeping the yogurt's tang in check. Look for a Kabinett-level Riesling with 2-3% residual sugar like Dr. Loosen Blue Slate or Chateau Ste.

Michelle. The wine's crisp finish cuts through the richness, cleansing your palate between bites. 🍷

Dry Rosé for Balance

A dry Provence rosé with its crisp citrus and floral notes provides elegant contrast to the salad's warm spices. I recommend Whispering Angel or Miraval—both have minimal residual sugar and 12-13% alcohol to stand up to the dish without overpowering it.

The rosé's red fruit undertones complement the roasted sweet potatoes beautifully, creating a harmonious balance.

Light Beer Options

For beer lovers, a Belgian witbier like Stella Artois Wit or Hoegaarden adds effervescence that refreshes the palate. The coriander and orange peel notes in these beers echo the salad's maple and cinnamon flavors, while the light body prevents the dish from feeling heavy.

Alternatively, a crisp American lager like Miller Lite works well if you prefer something more neutral. 🍺

Sparkling Wine Elevation

If you're serving this salad at a special occasion, a demi-sec sparkling wine like Moët & Chandon Impérial adds luxurious bubbles that enhance the creamy texture. The slight sweetness in demi-sec complements the maple syrup while the acidity keeps the yogurt dressing from feeling too rich.

For a budget-friendly option, try Gruet Brut—its crispness and citrus notes shine with this dish.

Non-Alcoholic Refreshers

For a non-alcoholic pairing, a sparkling apple cider like Martinelli's Sparkling Apple Cider mirrors the salad's apple cider vinegar and maple syrup flavors. The effervescence cleanses the palate, while the apple notes create a cohesive drinking experience.

Alternatively, a ginger beer with a squeeze of lemon provides a zesty contrast that balances the salad's warmth.

Frequently asked questions