Just yesterday, I ran a poll on Instagram asking for your preference between chocolate muffins and a healthy salad recipe for today’s post. To my delightful surprise, the salad emerged as the clear and resounding winner! I honestly expected chocolate muffins to steal the show. Perhaps my passion for healthy eating is becoming contagious?
This isn’t just any salad; it’s a homemade rendition of my current obsession: Sweetgreen’s iconic Harvest Bowl. My affinity for recreating Sweetgreen’s fresh and simple salads at home is no secret. Their ability to combine classic ingredients into incredibly flavorful and satisfying meals is truly inspiring. From their beloved Kale Caesar, which I’ve also tackled, to this vibrant Harvest Bowl, these recipes prove that healthy eating can be absolutely delicious and far from boring.
One notable deviation from the original Sweetgreen version is the omission of wild rice. While delicious, I often find that with the added wild rice, the bowl becomes a bit too heavy for a midday lunch, leaving me feeling overly full. By focusing on the fresh produce and lean protein, we achieve a perfectly balanced and deeply satisfying meal that energizes rather than weighs you down. This recipe is designed to be a substantial yet light lunch, packed with an array of textures and tastes that will keep you full and focused without the post-lunch slump.
Why You’ll Love This Harvest Chopped Salad Bowl
This Harvest Chopped Salad Bowl isn’t just a meal; it’s an experience. Each bite delivers a harmonious blend of flavors and textures, making it truly irresistible. Here’s what makes this salad a standout:
- Roasted Sweet Potatoes: Sweet, tender, and slightly caramelized, these add a comforting depth and a wealth of vitamins to the salad. Their soft texture perfectly complements the crunch of other ingredients.
- Fresh Kale: A nutrient powerhouse, kale provides a slightly bitter, earthy counterpoint and a satisfying chewiness. When properly prepped, it’s never tough, only delicious.
- Crisp Apples: Adding a burst of juicy sweetness and a delightful tartness, apples contribute a refreshing element that brightens the entire dish.
- Tender Shredded Chicken: For a hearty protein boost, shredded chicken makes this salad incredibly filling and ensures you stay satisfied long after your meal. It’s an excellent source of lean protein for muscle repair and sustained energy.
- Crunchy Almonds: Toasted almonds offer a wonderful nutty flavor and essential healthy fats, providing that perfect textural contrast and a satisfying crunch.
- The BEST Green Goddess Dressing: This creamy, herb-packed dressing ties all the components together, infusing the salad with an unforgettable tang and freshness that elevates every single ingredient.
This combination creates a salad that is far from boring. It’s a symphony of flavors – sweet from the potatoes and apples, savory from the chicken, earthy from the kale, and nutty from the almonds – all brought together by that incredible dressing. It’s designed to be a complete meal, offering a perfect balance of carbohydrates, protein, healthy fats, and fiber.
The Glorious Green Goddess Dressing
While the combination of fresh ingredients is stellar, the Green Goddess dressing is truly the star that brings this Harvest Chopped Salad Bowl to life. Its rich, creamy texture and vibrant herbaceous flavor perfectly complement the sweet and savory elements of the salad. For convenience, I often reach for the Green Goddess dressing from Trader Joe’s, which is fantastic. However, if Trader Joe’s isn’t accessible to you, or if you prefer to make your own, there are many incredible homemade recipes available online. For instance, Brandy has an amazing Greek yogurt-based Green Goddess dressing on her site that offers a wonderfully fresh and tangy alternative. A good Green Goddess dressing typically features a blend of fresh herbs like parsley, chives, and tarragon, mixed with a creamy base such as mayonnaise, sour cream, or Greek yogurt, brightened with lemon juice and a hint of garlic. It’s truly a game-changer for any salad!
Harvest Chopped Salad Bowl
Ingredients
- 1 large sweet potato, cubed into 1-inch cubes
- 2 cups (134 g) loosely packed dinosaur kale leaves
- ¾ cup (105 g) shredded chicken
- ¾ cup (94 g) diced apples
- 2 tablespoons sliced almonds
- Your favorite Green Goddess dressing
- Olive oil, salt, and pepper (for roasting sweet potatoes)
Instructions
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Preheat oven to 400 °F (204 °C). Add cubed sweet potatoes to a nonstick baking tray. Drizzle generously with olive oil, then season with salt and pepper. Toss to coat evenly. Roast for approximately 15 minutes, or until the sweet potatoes are tender and slightly caramelized. Remove from oven and allow them to cool completely while you prepare the remaining salad components. This cooling step is important to prevent the salad from becoming soggy or the kale from wilting prematurely.1 large sweet potato, olive oil, salt, pepper
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In a large mixing bowl, combine the kale leaves, shredded chicken, diced apples, and sliced almonds. Toss these ingredients gently to ensure they are well distributed. Once the roasted sweet potatoes have cooled, add them to the bowl. Finally, drizzle your favorite Green Goddess dressing generously over the top of all the ingredients. Toss everything together once more, ensuring every piece is coated in that delicious dressing. Serve immediately for the freshest taste.2 cups (134 g) loosely packed dinosaur kale leaves, 3/4 cup (105 g) shredded chicken, 3/4 cup (94 g) diced apples, 2 tablespoons sliced almonds, cooked sweet potatoes, Green Goddess dressing
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**To truly make this a “chopped” salad, you have a couple of options: you can finely chop your kale leaves and other ingredients beforehand, prior to adding them to the bowl. Alternatively, for ultimate ease and efficiency, you can utilize a salad chopper (I’ve linked my favorite in the notes below). Simply add all your ingredients to the bowl and run the chopper through them multiple times until you achieve your desired level of “choppiness.” This ensures every bite has a perfect mix of all the delicious components!
Notes
For meal prep, you can roast the sweet potatoes and shred the chicken in advance. Store the dressing separately and combine all ingredients just before serving to maintain freshness and prevent sogginess.
Feel free to customize this salad! Add a sprinkle of feta or goat cheese for extra tang, or swap the almonds for walnuts or pecans. Cooked quinoa or farro can also be added for a heartier grain component if you desire.
Nutrition
Calories: 452kcal,
Carbohydrates: 38g,
Protein: 40g,
Fat: 19g,
Fiber: 10g,
Sugar: 11g
This website provides approximate nutrition information for convenience and as a courtesy only. Nutrition information can vary for a variety of reasons. For the most precise nutritional data use your preferred nutrition calculator based on the actual ingredients you used in the recipe.
The default measuring system for this website is US Customary. Unit conversions are provided for convenience and as a courtesy only. While we strive to provide accurate unit conversions, please be aware that there may be some discrepancies.
Customization and Meal Prep Tips for Your Harvest Chopped Salad
One of the greatest joys of making salads at home is the endless possibility for customization. This Harvest Chopped Salad Bowl serves as a fantastic base, but don’t hesitate to make it your own!
Elevate Your Ingredients:
- Add Grains: If you prefer a more substantial meal or are looking for extra complex carbohydrates, consider adding cooked quinoa, farro, or even a small portion of wild rice (if you don’t mind a slightly heavier lunch). These grains add a delightful chewiness and extra fiber.
- Boost Your Veggies: Enhance the nutritional profile and flavor by incorporating other seasonal vegetables. Roasted Brussels sprouts or broccoli would be a wonderful addition, complementing the sweet potatoes. Fresh additions like cucumber, bell peppers, or thinly sliced red onion can also add more crunch and zest.
- Cheese, Please! A sprinkle of crumbled feta, creamy goat cheese, or shaved Parmesan can introduce a salty, tangy, or umami dimension that pairs beautifully with the other flavors.
- Alternative Proteins: Not a fan of chicken? This salad is incredibly versatile. Grilled salmon, pan-seared shrimp, chickpeas, or even baked tofu can make excellent protein substitutions, offering different textures and flavors.
- Different Nuts or Seeds: Swap the almonds for toasted walnuts, pecans, or pumpkin seeds for a different nutty note and a variety of healthy fats.
Smart Meal Prepping for the Week:
This Harvest Chopped Salad Bowl is an ideal candidate for meal prepping, ensuring you have healthy, delicious lunches ready to go throughout your busy week. The key to successful salad meal prep is keeping certain components separate until you’re ready to eat.
- Roast and Shred Ahead: Roast your sweet potatoes and shred your chicken at the beginning of the week. Store them in separate airtight containers in the refrigerator.
- Prep Your Greens and Toppings: Wash and thoroughly dry your kale leaves. Chop your apples and store them in a container with a squeeze of lemon juice to prevent browning. Keep almonds in a separate small baggie or container.
- Dressing on the Side: Always store your Green Goddess dressing in a separate small container. Add it to your salad just before serving to keep the greens crisp and prevent sogginess.
- Assembly Day-Of: When you’re ready to enjoy, simply combine all your prepped ingredients in a bowl, add the dressing, toss, and savor. This method ensures maximum freshness and enjoyment for each meal.
The Health Benefits of This Vibrant Salad
Beyond its incredible taste, this Harvest Chopped Salad Bowl is a nutritional powerhouse, offering a wealth of benefits that contribute to overall well-being:
- Rich in Vitamins and Minerals: Sweet potatoes are an excellent source of Vitamin A (beta-carotene), Vitamin C, and manganese. Kale is packed with Vitamins K, A, and C, as well as calcium. Apples provide dietary fiber and antioxidants.
- High in Fiber: With significant fiber from kale, sweet potatoes, and apples, this salad supports digestive health, helps regulate blood sugar levels, and contributes to a feeling of fullness.
- Lean Protein for Satiety: Shredded chicken provides high-quality lean protein essential for muscle maintenance and repair. The protein content ensures you stay satisfied and energized, preventing unhealthy snacking later.
- Healthy Fats: Almonds deliver healthy monounsaturated fats, which are beneficial for heart health and aid in the absorption of fat-soluble vitamins found in the vegetables.
- Balanced Meal: This salad offers a well-rounded macronutrient profile, providing a good balance of complex carbohydrates, lean protein, and healthy fats, making it a perfect meal for sustained energy and optimal health.
Embrace this Harvest Chopped Salad Bowl not just as a recipe, but as a gateway to more flavorful and nutritious eating. Whether you’re a long-time Sweetgreen enthusiast or simply looking for a wholesome and satisfying meal, this homemade version promises to delight your taste buds and nourish your body. Give it a try, experiment with your favorite additions, and enjoy the vibrant goodness in every chopped bite!