Healthy Pea Salad Recipes

Find healthy, delicious pea salad recipes, from the food and nutrition experts at eating well.

Staff Picks

Chickpea Snack Salad

Take 5 minutes to toss together a fiber-rich chickpea and tomato salad for a satisfying snack.
By Andrea Mathis, M.A., RDN, LD

Curried Potato Salad

In this healthy and creamy potato salad recipe, yogurt replaces half of the mayo and we keep the potato skins on for more fiber and potassium. Red bell pepper and green peas add even more color to the yellow-tinted potato salad.

Better Three-Bean Salad

Rating: 5 stars
7
Traditional three-bean salad gets a healthy, fresh spin with the addition of black soybeans, snap peas and a tarragon-infused dressing. Find black soybeans near other canned beans; they're a sweeter, creamier relative of the green ones you're probably familiar with.

Sugar Snap Pea Salad

Rating: 5 stars
1
Sweet, crisp and snappy, this healthy pea salad recipe is all about the sugar snaps, plus a little Aleppo pepper for some heat. The creamy sheep- or goat's-milk cheese adds a touch of richness and the edible flowers give it a gorgeous pop of color. Serve this beautiful salad alongside lemon-grilled chicken or fish.

Spring Pea Salad with Strawberries

Rating: 4 stars
1
As delicious as it is beautiful, this spring pea salad recipe is a potluck or dinner party stunner. Assemble the salad and dress just before serving--or serve the dressing next to the salad for people to drizzle. The tangy champagne vinaigrette balances the grassy sweetness of the peas and fruity pop of the berries.

Pea Shoot & Snap Pea Salad with Sunflower Seeds

Rating: 3 stars
1
Grassy, sweet pea shoots add another layer of pea flavor to this light spring salad recipe. Look for them near other sprouts or at Asian markets and farmers' markets.

Sugar Snap Pea & Barley Salad

Rating: 4 stars
1
You get two sides in one with this dish--whole-grain barley along with crisp matchsticks of vitamin- and fiber-rich snap peas. Serve with roasted or grilled salmon or chicken.

Pea & Carrot Salad

This healthy salad recipe calls for tiny carrots, harvested in spring when young, with their tops still attached. If you can't find them, use 2 cups julienned carrots and substitute arugula for the carrot tops. Pea greens, also known as pea shoots, are the leaves, tendrils and flowers of a mature pea plant. Look for them at farmers' markets or Asian markets.

Snap Pea Salad with Radish & Lime

This colorful combination of sugar snap peas, wax beans and radishes is dressed with a tangy lime vinaigrette for a refreshing side dish.

Cauliflower, Green Pea and New Potato Salad

Your classic potato salad gets a bit of an update with the addition of crisp-tender cauliflower and fresh peas. Topped with a vinegar-mustard dressing, crumbled bacon and toasted pine nuts, this dish is the perfect choice for a summer barbeque.

Green Salad with Asparagus & Peas (Salat med Asparges og rter)

Rating: 4.33 stars
3
Here's a salad where we've combined two stars of the spring garden, asparagus and peas. Since the asparagus goes into the mix raw, you'll want to look for the freshest, most tender spears you can find and slice them into very thin rounds.

Watercress & Sugar Snap Salad with Warm Sesame-Shallot Vinaigrette

Rating: 5 stars
2
In this Asian-inspired salad, the peppery flavor of watercress is paired with another emblematic spring vegetable--sugar snap peas. Tossed with a warm dressing made with caramelized onions, rice vinegar and toasted sesame oil, this salad is the perfect antidote to the chill of early spring. For the best-tasting watercress, look for supple, thin stems (not woody stalks) with small, heart-shaped, dark green leaves that have no yellow blemishes.
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Inspiration and Ideas

Sugar Snap Salad
Sweet, edible-podded peas make a bright, crisp and colorful salad, which is easily varied by substituting shallots for scallions or adding asparagus to the mix.
Spring Salad with Peas & Frizzled Shallots
This simple spring salad recipe combines red leaf lettuce and frisee with fresh peas and crispy fried shallots tossed with a light tarragon-infused vinaigrette dressing. The fried shallots give this salad an out-of-this-world flavor. And compared with store-bought fried onions, they have half the calories and a fraction of the saturated fat and sodium.

Peas & Lettuce

A lovely exaggeration of the French technique of cooking peas with a little lettuce, this light springtime dish goes well with mildly seasoned seafood or chicken.