Sweet Potato Kale Bowls

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These Sweet Potato Kale Bowls are an easy, inexpensive lunch option that’s perfect for meal prep! This recipe is designed for two servings, but honestly, 99% of the time that I make these bowls, I make them for 6 servings and stick them in the fridge. You can either assemble the bowls ahead of time, or prepare the ingredients and put them separately in the fridge, making your bowl fresh each day. Either way, these are the perfect solution for the busy work-at-homer!

we have 2020 to thank for these kale bowls:

Eric and I started working from home due to the Coronavirus Pandemic back in March 2020. Like most people, we found spots to set up shop in our house, started sleeping in a little bit later, and then we had to start making lunch at home, too! Prior to us working from home, we tried our best to pack our lunches and bring them to work. Packing our lunch meant we could save money, and eat healthier.

So, when we starting having lunch at home, I wanted to find something I could make at the beginning of the week that would be easy for us to eat over the next few days, since we eat lunch at different times. Also, my office is next to the kitchen.. so I wanted to avoid Eric clambering away making himself something while I was on a Zoom call. These Sweet Potato Kale Bowls have been our lifesaver over the last year. They are filling, inexpensive to make, and downright delicious.

A bowl with brown rice, topped with roasted sweet potatoes, massaged kale, and vibrant avocado.

Breaking down the components of these Sweet Potato Kale Bowls and why they work.. I think it comes down to the fact that there is a mix of different textures and flavors. The brown rice is nutty (and sops up the extra dressing well), while the massaged kale is crunchy yet tender. And what would any bowl be without roasted sweet potato or creamy avocado slices? Don’t forget to top your avocado with freshly cracked black pepper and sea salt.

What you need to make seasoned and salted’s sweet potato and kale bowls:
  • brown rice
  • sweet potato
  • kale
  • avocado
  • extra-virgin olive oil
  • lemon
  • dijon
  • salt
  • pepper
  • dried herbs of your choice (rosemary, thyme, etc.)
A bowl with brown rice, topped with roasted sweet potatoes, massaged kale, and vibrant avocado.

Sweet Potato and Kale Bowls

Allie Hagerty
These Sweet Potato Kale Bowls are an easy, inexpensive lunch option that's perfect for meal prep!
5 from 1 vote
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Lunch
Cuisine American
Servings 2 Servings
Calories 465 kcal


  • measuring spoons
  • measuring cups
  • cutting board
  • chef’s knife
  • mixing bowls
  • sheet pan
  • parchment paper


For the Kale Bowls

  • 2 cups cooked brown rice
  • 1/2 pound sweet potatoes
  • 3 cups kale, rinsed and chopped
  • 2 ounces avocado
  • 1 tablespoon avocado oil (or high-heat cooking oil of your choice)
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon freshly cracked black pepper
  • 1 tablespoon dried herbs for this recipe I use a mix of rosemary, thyme, and garlic powder

For the Dijon Dressing

  • 2 tablespoons extra-virgin olive oil
  • 1/2 tablespoon fresh lemon juice
  • 1 tablespoon dijon mustard
  • 1/2 teaspoon herbs de provence
  • salt and pepper to taste


  • Preheat your oven to 425 °F. Line a sheet-pan with parchment paper and set aside.Chop the sweet potatoes into small pieces and toss them in 1 tbsp avocado oil along with 1⁄4tsp salt and 1⁄4 tsp pepper. Add any dried herbs you have on hand, too! I love to roast sweet potatoes with thyme. Pour sweet potatoes onto a baking sheet prepared with parchment paper and roast for 30 minutes(flip them halfway through).
  • Next, let’s give the kale a little upgrade. To chop the kale, cut close to the membrane vertically and discard the stem. Then, chop the leaves into strips. Set the chopped kale aside. In a medium-sized mixing bowl, add the ingredients for the dressing. Whisk the ingredients together (with a whisk or a fork) to combine.
  • Now, add the kale to the bowl and mix with your hands. This might sound weird but..massage the kale! Yep, massage it. Scrunch it up in your hands and do this for about 5-10minutes. This helps break up the tough fibers of the kale and makes it more pleasant to eat!
  • To assemble the bowls, start with a base of 1 cup of hot brown rice. Then, top the rice with half of the roasted sweet potatoes and half of the massaged kale. Slice a fresh avocado and scoop it out – I do 1 oz avocado per bowl. Add a touch of salt and pepper on top of the avocado and serve! Or, if you are like Eric, add some eggs (or grilled chicken, etc.). 


Make sure you are using ripe avocado! 


Calories: 465kcalCarbohydrates: 66.4gProtein: 10.5gFat: 20.1gSaturated Fat: 2.6gPolyunsaturated Fat: 2.3gMonounsaturated Fat: 12.7gSodium: 700.2mgPotassium: 750.9mgFiber: 10.7gSugar: 3.9g
Keyword Avocado, Bowls, Vegan
Tried this recipe?Let us know how it was!

Enjoy, and as always, please let me know if you make this recipe – and if you do, don’t forget to tag @seasonedandsalted and #seasonedandsalted on Instagram!

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