The Best Healthy Pea Salad Recipe

It’s time to bring pea salad into the 21st century. Don’t get me wrong, the traditional English pea salad dressed in mayo, sour cream and cubes of cheddar has withstood the test of time, but I think these cheerful, green harbingers of spring are ready for an update. 

In this green pea salad recipe, I let the sweetness of the peas (fresh or frozen will do) take center stage. It’s the same approach I use for my Cucumber Radish Salad: fresh, seasonal ingredients get the microphone and speak for themselves. Rather than drowning out the pea’s delicate flavor with mayo, I dress them up in their Sunday best with fresh mint, chives, a little olive oil, and salty creamy feta.

And, because this is a next-generation pea salad, I included a bit of Aleppo pepper just to keep you guessing. Consider this a fresh, healthy pea salad side to serve with Baked or Broiled Salmon or Lemon Rosemary Chicken Breasts. 

This recipe takes only 20 minutes to toss together, so make sure you start on your main course first. While this is not your typical picnic salad, who says it can’t become one? Double the recipe to feed a crowd, it’s delicious warm, room temperature, or cold. Make this pea salad and I promise you, you’ll never look back. 

Green Pea Salad Ingredients 

This recipe calls for only 10 ingredients, and nearly half are things you pour from a jar or bottle! Like all of our favorite spring recipes, the goal is to let the season shine and make the most of spring’s favorite vegetable. Plus, peas are nutritional wonders. A mere 1/2 cup of peas has 4 grams each of protein and fiber, and they have a healthy dose of Vitamin A, folate, and magnesium. 

• Fresh or frozen peas: If you happen to grow a garden, fresh peas are great in this recipe, but if frozen peas are available, go ahead and use them. Just remember, you only want to take the chill off. The peas are ready when the color is still a vibrant, bright green, and they are slightly firm. 
• Kosher salt: This kitchen powerhouse just uplifts all the other flavors. If you taste something and it seems kind of one-note, you probably just need to add a pinch of salt. 
• Olive oil: This pea salad recipe draws the line between sweet and spicy, so any high-quality olive oil will do. I must admit, however, that our Spanish Hojiblanca is a personal favorite, but if you want something with a subtle fruity finish, then our Greek Koroneiki works great too. 
• Minced yellow onion: The natural sugars in the onion break down to help reinforce the sweetness of the peas. 
• Aleppo pepper: I only use 1/4 teaspoon of Aleppo pepper in this recipe because I didn’t want to overpower the peas, but if you like things with a little heat, then feel free to increase it to 1/2 teaspoon. 
• White wine vinegar: A little acidity brightens the flavors in this salad, if you don’t have it feel free to swap it out for lemon juice. 
• Radishes: If it grows together, it goes together! Radishes are another spring vegetable that adds a little color and subtle spice to this recipe. 
• Fresh herbs: The fresh cooling flavors in mint balance out the dish, while fresh chives provide a soft and subtle onion flavor without overpowering the dish. 
• Feta or shaved parmesan: I’ve made this green pea salad with either cheese, and I like them both. Feta is a little saltier and adds a creamy texture, whereas the Parmesan is a harder cheese and kind of stands out. Really, either one will work. Use what you have on hand. 

How to Make Pea Salad 

If you’re using frozen peas you can add them directly to the pan after you add the onion, which makes this recipe even faster. If you’re using fresh, you’ll have to blanch them first. I’m a big believer in preparing everything before I get started, so take a few minutes to chop the herbs, slice the radish, and mince the onion before you begin. 

• Boil the peas: Bring a small pot of water to a boil, and add 1 1/2 teaspoons of salt. Next, add the peas, and cook for about 5 minutes until the peas are bright green and still have a little bite to them. You don’t want mushy, wrinkled, army green peas. You want bright green, slightly firm, but tender peas.
• Drain the peas: Shut off the heat, and drain the peas.
• Make the sauce: In a medium skillet set over medium heat add the olive oil, minced onion and Aleppo pepper. Sauté until the onion softens, about 5 minutes. Stir in the vinegar, and remove from heat.
• Finish and serve: Add the sliced radishes and drained peas. Fold in the fresh mint and chives. Crumble feta over the peas. Taste. Add more salt or pepper to your liking. Transfer to a serving bowl or plate. Serve, warm, room temp or cold.

Tips for Cooking Peas

Peas are like pasta. If you overcook them, they turn mushy and a dark army green color. If that happens, feed the peas to the chickens and start again! Peas are cooked perfectly when they haven’t collapsed, have a bright green color, and still have a barely soft to slightly firm texture.

Can I Make Pea Salad Ahead of Time?

Yes, you can make this pea salad recipe ahead of time. It’s delicious served warm, room temperature, or cold.

To Store: Place in a bowl with a tight lid. It will keep in the fridge or up to 5 days; however, the mint might discolor, so you may want to replace it.

To Reheat: You don’t want to overcook peas. When it comes to rewarming this salad, just set it over medium-low heat and stir it until it’s warmed through.

What to Serve with Green Pea Salad 

When it comes to sides, this pea salad recipe is pretty versatile. Spring weather can be tricky; if it’s cooler outside, I like to serve it alongside a Roasted Chicken.

If I’m feeling fishy, Baked Cod is always nice, and the lemony colors look so pretty with the peas. It also pairs well with Lemon Dill Salmon. My husband likes pork, so Pan Seared Pork Chops are also on the menu from time to time. 

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Spring Peas with Radish and Mint

Pea salad should let the peas shine. Let’s skip the mayo this year and make a pea salad that really celebrates the season!

Course Salad, Sides/Salad

Cuisine American/Mediterranean

Diet Vegetarian

Prep Time 10 minutes minutes

Cook Time 10 minutes minutes

Total Time 20 minutes minutes

Servings 4

Calories 196.9kcal

Author Summer Miller

Ingredients

• 1 pound (4 cups) fresh or frozen peas
• 1 1/2 teaspoons Kosher salt
• 2 tablespoons olive oil
• 2 tablespoons finely minced yellow onion (about 1/4 small onion)
• 1/4 teaspoon Aleppo pepper
• 1 teaspoon white wine vinegar
• 2 to 3 radishes, thinly sliced
• 1/4 cup packed cup mint leaves, chopped
• 1/4 cup chopped chives
• 2 ounces feta or shaved parmesan

Instructions

• Boil the peas: Bring a small pot of water to a boil. Add 1 1/2 teaspoons of salt, and add the peas. Cook for about 5 minutes until the peas are bright green and still have a little bite to them. You don’t want mushy, wrinkled, army green peas. You want bright green, firm but tender peas.
• Drain the peas: Shut off the heat and drain the peas.
• Make the sauce: In a medium skillet set over medium heat add the olive oil, minced onion and Aleppo pepper. Saute until the onion softens, about 5 minutes. Stir in the vinegar. Remove from heat. Add the sliced radishes and drained peas. Fold in the fresh mint and chives. Crumble feta over the peas. Taste. Add more salt or pepper to your liking.
• Serve: Transfer to a serving bowl or plate. Serve, warm, room temp or cold.

Video

Notes

• If using frozen peas you can add them directly to the pan after you add the onion. If using fresh peas you’ll want to blanch them first.
• Visit our shop to browse quality Mediterranean ingredients including olive oils, honey, jams and spices.

Nutrition

Calories: 196.9kcal | Carbohydrates: 18g | Protein: 8.4g | Fat: 10.6g | Saturated Fat: 2.9g | Polyunsaturated Fat: 1.1g | Monounsaturated Fat: 5.8g | Cholesterol: 12.6mg | Sodium: 1043.5mg | Potassium: 324mg | Fiber: 6.9g | Sugar: 6.7g | Vitamin A: 1192.9IU | Vitamin C: 48.4mg | Calcium: 110.1mg | Iron: 2mg

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Why This is the Only Salmon Salad Recipe I Make!

Most salmon salad recipes I have come across lack texture and are drowning in mayonnaise. I’ll just come out and confess this right now, I do not like the taste of mayo! Still, l want to enjoy a little creaminess. Enter Greek yogurt! 

For my no-mayo salmon salad recipe, I combine Greek yogurt with Dijon mustard, lemon juice, and a generous drizzle of olive oil to get a creamy salmon salad dressing with a nice zing to it! So much flavor and just the right amount of indulgence.

I then layer the flavors with texture from crunchy veggies like carrots, celery, and green onions. Capers bring a subtle brininess, and a handful of parsley adds color and freshness. When I served this to my family, my husband Saba blurted out, “I am not sure I ever tasted a salmon salad like this one! What’s in it?” He’s not much for flattery, so I knew this healthy salmon salad was a winner. 

If you love my salmon salad, try my Mediterranean Tuna Salad or Chickpea Salad.

Pro-Tip for Making Salmon Salad

You know when you buy a large salmon filet, and you know that if you bake the whole thing, you will inevitably end up with an overcooked tail by the time the center cut is at medium temp?

• Here is what you do: Cut the skinnier tail part off and save it in the freezer for this salmon salad! You won’t be disappointed.

Salmon Salad Recipe Ingredients

For the Salmon Salad 

• Salmon filet: I used the tail end, but like with our Salmon Caesar Salad you can use any cut you like.
• Vegetables: Green onions (aka scallions) add sweet and savory depth of flavor. You can substitute with another mild allium like chives, shallot, or red onion. Celery and carrot add crunch and a refreshing quality. You can substitute with green bell pepper if you’d like. 
• Capers add a briny quality to balance the richness of the fish. Other pickles will work, like pickled red onions or chopped cornichons. 
• Parsley adds a crucial freshness. I wouldn’t try to substitute with dried herbs, but other tender green herbs would work, like dill or cilantro. 
• Kosher salt and black pepper enhance the flavor. 

For the Dressing

• Greek yogurt adds tang, creaminess, and a nice protein boost. It’s the same trick I use to make a creamy Chicken and Chickpea Salad without the mayo.  
• Dijon mustard adds a punchy peppery quality. Stone-ground or smooth both work, depending on your preference. 
• Fresh lemon juice lifts the flavor, but lime just works in its place. 
• Extra virgin olive oil ties the dressing together and adds a lot of flavor. I love our peppery Spanish Hojiblanca for a bolder approach, or our smooth Italian Nocellara for a more delicate oil. 
• Ground coriander adds a warming aromatic quality. Cumin works as a substitute (or stock up at our shop). 
• Sumac adds a bright, tart layer of flavor. You can leave it off, use lemon zest as a substitute, or stock up at our online shop. 
• Urfa Biber adds a layer of mild yet complex heat.

How to Make this Salmon Salad Recipe 

The salmon is baked in this recipe, so it’s extra easy to make and virtually impossible to mess up. Here are the steps: 

• Get ready. Set a rack near the center of your oven and preheat to 400°F. Lightly oil a baking dish large enough to hold the salmon in one layer.
• Prepare the salmon. Season the salmon (10 ounces) with salt and pepper on both sides and place on the prepared baking dish.
• Bake the salmon. Bake on the center rack of the heated oven for 8 to 12 minutes, depending on the thickness. It should turn opaque pink and easily flake with your fork. 
• Make the dressing. In a medium mixing bowl, whisk together 2 tablespoons Greek yogurt, 2 teaspoons Dijon mustard, and the juice of 1 lemon. While whisking, drizzle in about 1/4 cup of extra-virgin olive oil. Add 1/2 teaspoon each of coriander, sumac, and Urfa biber. Season with salt and pepper to taste. Whisk, taste, and adjust seasoning to your liking.  
• Make the salad. Flake the salmon with your fork and add it to the bowl with the dressing. Add 2-3 trimmed and chopped green onions, 2 chopped celery stalks, 1 chopped carrot, 2 tablespoons capers, and 1/2 cup chopped fresh parsley. Gently mix until well combined. 
• Chill and serve. Set in your refrigerator for a few minutes to chill, then serve (see serving suggestions below). Leftovers will keep for up to a day in the fridge in a tightly sealed container. 

Salmon Salad FAQs

What is the best cut of salmon for salad

I try to make the most of everything I buy and let nothing go to waste. I cook salmon a lot in my house and often buy whole filets because it’s more affordable, but the tail end is thinner than the center. So I remove the thinner tail end and freeze it to cook at a later date and make this salad.

What temperature should salmon be cooked to?

The USDA recommends cooking salmon to 145°F, but I like to pull my salmon out when it reaches 140°F, then let it rest for about 5 to 10 minutes. During the rest time, the “carry over cooking” will bring the salmon up to 145°F.

What are the best substitutes for Urfa Biber and Sumac?

If you don’t have Urfa Biber, Aleppo pepper or standard red chili flakes are the best substitute, but keep in mind these will be hotter, and they lack the smokiness that Urfa Biber contributes to the recipe.

For Sumac, the best replacement is 1 teaspoon of lemon juice.

• Both of these spices add that little something extra to this recipe, but if push comes to shove you can leave them off. However, if you’re ready to level up your flavor game, they are worth exploring.

How to make salmon salad creamy without mayo?

It’s no secret to anyone that I’m not a fan of mayo. I replace it with Greek yogurt or labneh any chance I get. Yogurt has probiotics, is high in protein, and lower in calories. Plus, I like that refreshing tanginess it brings to recipes. In this recipe, I use a combination of Greek yogurt, Dijon mustard, and extra virgin olive oil to create a zesty flavor-packed dressing.

What to Serve with Salmon Salad

This salmon salad recipe can take many different paths. Here are some ideas:

• Stuff it in your favorite flatbread, like Homemade Pita.
• Pile it on toasted slices of homemade baguette.
• For a low-carb, gluten-free option, serve it in lettuce wraps or cups (I like butter lettuce.)
• As an appetizer with pita chips or crostini (it will serve up to 8 people this way.)

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Salmon Salad with Fresh Vegetables, Parsley, and Capers

This easy salmon salad recipe swaps mayo for tangy Greek yogurt and Mediterranean flavor-makers like capers, spices, and fresh herbs. Serve on crostini as an appetizer or with lettuce cups for a healthy gluten-free dinner.

Course Entree/Salad

Cuisine American/Mediterranean

Diet Gluten Free

Prep Time 10 minutes minutes

Cook Time 10 minutes minutes

Chilling Time 10 minutes minutes

Total Time 30 minutes minutes

Servings 6 to 8, as an appetizer, 4 as a main

Calories 160.4kcal

Author Suzy Karadsheh

Ingredients

For the Salmon Salad

• 10 ounces salmon filet (I used the tail end, but you can use any cut you like)
• Kosher salt
• Black pepper
• Extra virgin olive oil
• 2 to 3 green onions, trimmed and chopped (both white and green parts)
• 2 celery stalks, chopped
• 1 medium carrot, chopped
• 2 tablespoons capers, drained
• 1/2 cup chopped fresh parsley

For the Dressing

• 2 tablespoons Greek yogurt
• 2 teaspoons Dijon mustard
• Juice of 1 lemon
• 1/4 cup extra virgin olive oil
• 1/2 teaspoon ground coriander
• 1/2 teaspoon sumac (optional, or substitute lemon zest)
• 1/2 teaspoon Urfa biber (optional, or substitute red pepper flakes)
• Kosher salt
• Black pepper

Serving Suggestions

• Over toast toasted baguette, or crostini
• Lettuce wraps or cups I like butter lettuce

Instructions

• Get ready. Set a rack near the center of your oven and preheat to 400°F. Lightly oil a baking dish large enough to hold the salmon in one layer.
• Bake the salmon. Season the salmon with salt and pepper on both sides and place on the prepared baking dish. Bake on the center rack of the heated oven anywhere from 8 to 12 minutes, depending on the thickness. It should turn opaque pink and easily flake with your fork.
• Make the dressing. In a medium mixing bowl, whisk together the Greek yogurt, Dijon mustard, and lemon juice. While whisking, drizzle in the olive oil. Season with coriander, sumac, Urfa biber, and salt and pepper to taste. Whisk. Taste and adjust seasoning to your liking.
• Make the salad. Flake the salmon with your fork and add it to the bowl with the dressing. Add the green onions, celery, carrot, capers, and fresh parsley. Gently mix until well combined.
• Chill and serve. Set in your refrigerator for a few minutes to chill, then serve (see serving suggestions). Leftovers will keep for up to day in the fridge in a tightly sealed container.

Video

Notes

• Shop this recipe: Visit our shop to browse quality Mediterranean ingredients including the olive oil, coriander, sumac, and Urfa biber used in this recipe.
• The sumac and Urfa biber are optional, and the recipe will work without them. But if you make the effort to use them, you will love the nuance they add!
• What temperature to cook salmon? The USDA recommends fish be served when it’s internal temp reaches 145°F, but I like to take it out of the oven around 140°F because it will continue to cook as it rests. If you don’t have a thermometer, stick your fork in the thickest part of the fish and pull backwards. It should easily flake without showing resistance. 

Nutrition

Calories: 160.4kcal | Carbohydrates: 2.2g | Protein: 10.4g | Fat: 12.3g | Saturated Fat: 1.8g | Polyunsaturated Fat: 2.2g | Monounsaturated Fat: 7.6g | Cholesterol: 26.3mg | Sodium: 126.8mg | Potassium: 313.6mg | Fiber: 0.8g | Sugar: 0.9g | Vitamin A: 2192.4IU | Vitamin C: 8.8mg | Calcium: 28.9mg | Iron: 0.9mg

Urfa Biber

Smoky with a deep wine-like flavor and a subtle kick. Stock up on this unique Turkish spice at our shop.

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A One-Bowl, No-Cook Easy Mediterranean Meal

While two of the main ingredients for this Tuna White Bean Salad are canned, the addition of juicy cherry tomatoes, red onions, and piles of fresh basil and parsley amps up the freshness factor. And unlike the familiar mayo-heavy tuna salads, my recipe is Mediterranean Diet-friendly and dressed with a bright, lemony vinaigrette made with heart-healthy extra-virgin olive oil.

Of course, you are welcome to pile it on bread, Focaccia, or stuff it in a Pita, but I prefer eating it on top of a handful of baby spinach or peppery arugula. There’s no need to dress the greens, as the vinaigrette from the tuna salad is dripping with flavor. If guests show up unexpectedly, serve it on garlic-rubbed toasts and call it an appetizer!

This white bean and tuna salad is even better made the day before, as the longer it sits, the more the beans and tuna absorb the delicious lemony dressing. If there are any leftovers, scoop them up with some whole-grain crackers, or just eat straight out of the fridge with a fork! 

Tuna and White Bean Salad Ingredients

• Lemon juice: The richness of tuna and cannellini bean salad cries out for lemon juice! The acidic flavor brightens and brings out the flavor of both the fish and the beans.
• Extra virgin olive oil: It’s important to use a high-quality extra-virgin olive oil to make the vinaigrette for this salad as tasty as can be–head over to our shop to stock up.
• Garlic and red onion: Fresh garlic adds a pungent flavor to the vinaigrette, and crunchy red onions give the salad lovely color.
• Seasonings: Kosher salt and Aleppo pepper draw out the flavor of the beans and tuna. I prefer Aleppo pepper to red pepper flakes because it’s less spicy and its fruity flavor that pairs well with the cherry tomatoes. To learn more, read: What Is Aleppo Pepper and How to Use It.
• Cannellini beans: Large, white cannellini beans provide a creamy counterpoint to the tuna, and make the salad a satisfying meal.
• Cherry or grape tomatoes: Acidic yet sweet, tomatoes add color and texture to this salad.
•  Fresh herbs: Parsley and basil punch up the fresh, herbal flavor of the salad.
• Castelvetrano olives: Buttery and tender, these mild-flavored Sicilian olives go particularly well with canned fish.
• Water-packed canned tuna: The authentic Italian recipe would call for tuna packed in olive oil, but I prefer to use the water-packed variety and add my own olive oil. If you have a favorite oil-packed tuna go ahead and use it.
• Baby spinach: Provides leafy goodness and stands up to the strong flavors of the tuna and lemony dressing. 

How to Make Tuna White Bean Salad 

Made in one bowl, this salad requires only about 15 minutes or less, making it the perfect no-cook meal for a hot day.

• Make the dressing: In a large bowl, whisk together 1/4 cup lemon juice, two minced garlic cloves, and 1/4 cup extra virgin olive oil. Season with salt to taste and 1/2 teaspoon Aleppo pepper. 
• Combine salad ingredients: Add a can of drained and rinsed cannellini beans, 3/4 cup quartered cherry tomatoes, 1/2 sliced small red onion, 1/4 cup chopped parsley, and 1/4 cup slivered Castelvetrano olives. Stir to coat with the dressing, then gently fold in one can of drained water-packed tuna and 1/2 cup sliced basil leaves. 
• Serve, or store for later: Taste for seasoning, and add more salt and Aleppo pepper if desired. Divide two ounces of baby spinach (or your favorite green) among four plates and spoon the salad on top. 

Swaps and Substitutions 

There are lots of ways to add your own spin to this salad, or just use up pantry ingredients you have on hand. Here’s how:

• Add steamed, sliced green beans in place of the tomatoes. 
• Use canned chickpeas, navy beans, or butter beans instead of cannellini beans. 
• Swap scallions for red onion. 
• For a sharper, more acidic dressing: Use a tablespoon of red or white wine vinegar instead of lemon juice. 
• Try another variety of olive or use capers: While I love the buttery flavor of Castelvetrano olives, salty, black oil-cured olives or Kalamatas are both flavorful additions. Capers are also a traditional partner with tuna.

Tips for The Best Tuna White Bean Salad

To take this quick and easy recipe from good to restaurant-worthy, keep these expert tips in mind.

• Choose High-Quality Tuna: Because the olive oil used to pack tuna isn’t always the best quality, I prefer using water-packed tuna and adding my own high-quality extra-virgin olive oil. That way, I control both the flavor and the amount of oil. I try to use wild-caught Yellowfin whenever possible (look for the dolphin-safe label).
• Meal Prep Like a Pro: If you’re making this for work lunches, store the tuna and bean mixture in one container and add the basil and tomatoes when you’re ready to enjoy it. This prevents the tomatoes from getting mealy and the basil from turning brown.
• Rinse Your Beans Well: Be sure to rinse the canned beans until the water runs clear. This removes the “canned” metallic taste and excess sodium, leaving you with a clean, creamy canvas for your herbs and olives.

What to Serve with Tuna White Bean Salad

Served over baby spinach or other greens, this tuna cannellini bean salad makes a satisfying stand-alone lunch. For a quick weeknight dinner, pair it with a bowl of Roasted Carrot Soup, flavored with warming spices like allspice and ginger, and a handful of Easy Homemade Pita Chips, dusted with za’atar. 

Even though there’s no mayo binding the ingredients together, this tuna salad is still great in a sandwich as long as you choose a bread that doesn’t give it a chance to spill out! Try it stuffed in our Easy Homemade Pita Bread, or wrap it in chewy Lavash, a traditional Middle Eastern flatbread that is easy to make at home.

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Tuna White Bean Salad with Spinach, Olives, and Basil

This is my go-to salad in the summer, something you can always throw together for an easy but satisfying meal.

Course Entree/Salad

Cuisine Italian

Diet Gluten Free, Low Lactose

Prep Time 15 minutes minutes

Total Time 15 minutes minutes

Servings 4

Calories 187.2kcal

Author Abigail Chipley

Ingredients

For the Dressing

• 1/4 cup fresh lemon juice
• 2 garlic cloves, minced
• 1/4 cup extra-virgin olive oil
• 1/2 teaspoon Aleppo pepper
• Kosher salt

For the Salad

• 1 (15 ounce) can cannellini beans, rinsed and drained
• 3/4 cup cherry tomatoes, quartered
• 1/2 small red onion, thinly sliced
• 1/2 cup fresh parsley, coarsely chopped
• 1/4 cup green olives (such as Castelvetrano), pitted and slivered
• 1 (5 ounce) water-packed tuna (see note), drained and broken into large pieces
• 1/2 cup fresh basil leaves, thinly sliced
• 2 ounces (about 4 cups) baby spinach, for serving (optional, or swap in arugula or scoop into Pita Bread)

Instructions

• Make the dressing: In a large mixing bowl, whisk together the lemon juice, garlic, olive oil, Aleppo pepper, and a pinch of salt.
• Mix: To the bowl with the dressing, add the cannellini beans, cherry tomatoes, red onion, parsley, and olives. Stir to coat with dressing, then gently fold in the tuna and basil, being careful not to break up the tuna too much. Taste for seasoning and add more salt, Aleppo pepper, and lemon juice if desired.
• Finish and serve: Divide the spinach among four plates and top with the tuna salad. Serve immediately or refrigerate for up to 2 hours.

Notes

• Shop this recipe: Visit our shop to browse quality Mediterranean ingredients including the olive oil, olives, and Aleppo pepper used in this recipe.
• For longer storage: Leave out the tomatoes and basil and refrigerate overnight. Stir in the tomatoes and basil just before serving.
• Best tuna for this recipe: Because the olive oil used to pack tuna isn’t always the best quality, I prefer using water-packed tuna and adding my own high-quality extra-virgin olive oil. That way, I control both the flavor and the amount of oil. I try to use wild-caught Yellowfin whenever possible (look for the dolphin-safe label).
• A Note on Tuna Safety: Chunk light tuna, which comes from the smaller skipjack or yellowfin species, has less mercury than albacore. The FDA/EPA advises that women who are or might become pregnant, nursing mothers, and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe. (Talk to your healthcare provider if you have concerns about eating canned tuna.)

Nutrition

Calories: 187.2kcal | Carbohydrates: 5.6g | Protein: 8.2g | Fat: 15.4g | Saturated Fat: 2.2g | Polyunsaturated Fat: 1.7g | Monounsaturated Fat: 10.9g | Cholesterol: 12.8mg | Sodium: 233.2mg | Potassium: 304.3mg | Fiber: 1.5g | Sugar: 1.9g | Vitamin A: 2384.6IU | Vitamin C: 28.3mg | Calcium: 51.5mg | Iron: 2mg

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Why You’ll Love This Mediterranean Cabbage Salad

If you think cabbage salad is just a soggy side dish at a summer BBQ, this recipe is here to change your mind. Inspired by the vibrant, crunchy slaws found across the Mediterranean, this version skips the heavy mayo in favor of a bright, punchy Dijon-Lime Vinaigrette.

I’ve made dozens of versions of this salad over the years, and I’ve found that the “secret sauce” isn’t just the dressing—it’s the texture. By combining two types of cabbage with crisp radishes, sweet carrots, and toasted almonds, you get a satisfying “crunch” in every single bite.

How to Make this Cabbage Salad Recipe

This cabbage salad takes about 20 minutes when all the shredding and chopping is done, but try to allow another 30 minutes of fridge time. The cabbage will soften just enough as it soaks the dressing, and the flavors will get even louder. Here are the steps:

• Toast the almonds. Coat a large pan with a thin layer of olive oil and set over medium-low heat. Add 1 cup of sliced almonds and stir until they turn golden, about 8 minutes. Take off the heat and set aside.
• Make the Mustard Vinaigrette. In a small bowl, whisk together 2 tablespoons Dijon mustard, the juice of 2 limes, 2 minced garlic cloves, 1/3 cup olive oil, 1/2 teaspoon sumac, 1/2 teaspoon red pepper flakes, and a pinch of salt and pepper.
• Make the salad. In a large mixing bowl, combine 4 cups shredded green cabbage, 2 cups shredded red cabbage, 1 cup grated carrots, 2 chopped green onions, 1 sliced red bell pepper, 4 halved and sliced radishes, 1 cup chopped parsley, and 1/2 cup chopped dill. Season with a good pinch or two of salt and sumac. Add 3/4 of the toasted almonds. Toss gently to combine.
• Dress and refrigerate. Pour the vinaigrette all over the salad and toss to combine. If you have the time, wrap in plastic and give the salad 30 minutes to 1 hour in your fridge for the flavors to meld and the cabbage to just slightly soften.
• Finish and serve. Give the salad one more toss and serve, garnished with the remaining almonds. 

Tips on How to Cut Cabbage

The secret to a great cabbage salad isn’t just the dressing—it’s the uniform “shred.” If the pieces are too thick, the salad feels heavy; too thin, and it loses its signature crunch. For this Mediterranean version, we want thin ribbons that hold onto that zippy Dijon-lime vinaigrette.

1. Prep: Remove any wilted or bruised outer leaves. Rinse the remaining head under cold water and pat it dry.
2. The Halving: Place the cabbage on a sturdy cutting board. Slice straight through the center to create two halves.
3. Remove the Core: Cut each half into quarters. You’ll see a white, tough triangular core at the base; slice that out at an angle and discard it.
4. The Shred (Knife Method): Place the quarter cut-side down. Using a sharp chef’s knife, slice crosswise into thin ribbons about an 1/8 to a 1/4-inch thick.

Swaps and Dietary Variations

• Nut-Free: Swap toasted almonds for toasted sunflower seeds or pepitas (pumpkin seeds) for that same nutty crunch.
• Add Protein: Turn this into a complete meal with shredded rotisserie chicken, chickepeas, or grilled shrimp.
• Cabbage: I use a mix of green and red/purple cabbage, but you can use all of a single color if that’s what you have on hand.
• “No-Prep” shortcut: In a rush? Use 6-cups of pre-shredded coleslaw mix from the grocery store. Just be sure to add all the extras. That’s where the Mediterranean magic happens!
• Red bell pepper: Swap in yellow, orange or any sweet pepper.
• Swap parsley and dill for fresh cilantro. 
• Out of lime? Lemon juice, Apple cider vinegar, or white wine vinegar are excellent 1:1 substitutes.
• Red pepper flakes give a good heat, but you can leave them off or substitute with a milder chili flake, like Aleppo pepper (one of my all-time favorite spices). 

What to Do with Leftover Cabbage

Some stores sell 1/2 heads of cabbage, but if you find yourself with lots of extra cabbage, you have some options. Raw cabbage will keep well in your fridge if you wrap it tightly in plastic. Wait to shred it, and make another batch of this salad later in the week–or even the next week–if you’re ready for round two. Or:

• Make my “Detox” Cabbage Soup. You can chop all of the leftover green and red cabbage and throw it in there, rather than the 1 head of green cabbage the recipe calls for. But be prepared the red cabbage will color your soup.
• Turn it into a vegan main with my “Sexy” Crispy Roasted Cabbage Recipe with Dukkah And Tahini. Again, both colors will work here as long as you can cut them into big slabs.
• Make low-carb Cacio e Peppe Cabbage as a side or a vegetarian main.
• Sauté it with some garlic and lime juice, and serve as a tasty side dish. Use my Sautéed Cabbage recipe as a guide.

What to Serve with Cabbage Salad

There are so many ways this beautiful cabbage salad can elevate a meal. Use it as a side next to simple weeknight dinners like Baked Cod or Chicken Drumsticks. Or use it like coleslaw to jazz up sandwiches, from Salmon Burger to Chicken Gyro Wraps.

• Use it as a condiment for Mediterranean-style Salmon Tacos. 
• You can also turn it into a main dish by adding leftover chicken, canned tuna or your favorite vegetarian protein.
• Make a colorful picnic spread? Try it with my healthy take on creamy broccoli salad with dates and almonds!

How to Store Leftovers

The great thing about a cabbage salad, especially one without mayo, is that it can be even better the next day. Simply store it in your fridge in a covered container for up to 4 days. If crunch is your number one priority, store the salad and dressing separately.

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Crunchy Cabbage Salad with Dijon-Lime Vinaigrette

You'll love this extra crunchy and bright Mediterranean Cabbage Salad Recipe, no-mayo with loads of fresh veggies, herbs, toasted almonds, and a zippy Dijon vinaigrette! This is the perfect make-ahead salad, and it comes together in 20 minutes!

Course Entree or Side Dish

Cuisine Mediterranean

Diet Diabetic, Gluten Free, Vegan, Vegetarian

Prep Time 20 minutes minutes

Chilling Time 30 minutes minutes

Total Time 50 minutes minutes

Servings 8 servings

Calories 200.3kcal

Author Suzy Karadsheh

Ingredients

For The Cabbage Salad

• 1 cup sliced almonds
• 4 cups shredded green cabbage (from about 1/2 head of green cabbage)
• 2 cups shredded red cabbage (from about 1/4 head of red cabbage)
• 1 cup grated carrots (from about 3 medium carrots)
• 2 green onions, trimmed and chopped (both white and green parts)
• 1 red bell pepper, cored and cut into thin sticks
• 4 radishes, halved and thinly sliced
• 1 cup chopped fresh parsley
• 1/2 cup chopped fresh dill
• Kosher salt
• 1 teaspoon sumac

For The Dijon-Lime Vinaigrette

• 2 tablespoons Dijon mustard
• 2 limes, juiced
• 2 garlic cloves, minced
• 1/3 cup extra virgin olive oil
• 1/2 teaspoon sumac
• 1/2 teaspoon crushed red pepper flakes (optional)
• Kosher salt
• Black pepper

Instructions

• Toast the almonds. Coat a large pan with a thin layer of olive oil. Add the almonds and stir until they turn golden, about 8 minutes. Take off the heat and set aside.
• Make the Mustard Vinaigrette. In a small bowl, whisk together the Dijon mustard, lime juice, garlic, olive oil, sumac, red pepper flakes, and a pinch of salt and pepper.
• Make the salad. In a large mixing bowl, combine the cabbage, carrots, onions, red bell pepper, radishes, parsley and dill. Season with a good pinch or two of salt and sumac. Add 3/4 of the toasted almonds. Toss gently to combine.
• Dress and refrigerate. Pour the vinaigrette all over and toss to combine. If you have the time, wrap in plastic and give the salad 30 minutes to 1 hour in your fridge for the flavors to meld and the cabbage to just slightly soften.
• Finish and serve. Give the salad one more toss and serve, garnished with the remaining almonds.

Video

Notes

• Shop this recipe: Visit our shop to browse quality Mediterranean ingredients including the olive oil and sumac used in this recipe.
• Leftovers: You can store leftovers in the fridge in a covered container for up to 4 days.
• Make-Ahead: You can chop the cabbage and vegetables and keep them in the fridge in separate containers or zip-top bags for use in the next few days. You can also make the dressing and save it in the fridge in a tightly-closed jar. 

Nutrition

Calories: 200.3kcal | Carbohydrates: 11.9g | Protein: 4.7g | Saturated Fat: 1.8g | Trans Fat: 0.1g | Sodium: 79mg | Potassium: 389.1mg | Fiber: 4.5g | Sugar: 4.5g | Vitamin A: 4359IU | Vitamin C: 63.9mg | Calcium: 90.9mg | Iron: 1.8mg

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