Snap pea salad is one of those recipes that tastes like a sunny morning — bright, crisp, and impossibly fresh. I first started making this snap pea salad several springs ago when my farmer’s market was overflowing with sugar snap peas; the first bite, loud and juicy, convinced me I had to pair them with something tangy and slightly nutty. The contrast of the crisp pea, the aromatic basil, and the toasted pistachio is exactly why I keep this in rotation as a go-to side for weeknight dinners and picnic spreads.
Fresh snap peas are sweet with a green, grassy perfume; when you slice them on the diagonal they show off a pretty cross-section and hold dressing beautifully. This salad works equally well dressed lightly for a casual lunch or built up with grilled protein for a slightly more upscale weeknight entrée. I love how quickly it comes together — it’s a 15-minute kind of recipe that still feels like you put effort into it.
Benefits of Eating Snap Peas
I often recommend snap peas when friends ask for a crunchy, low-effort vegetable side. They’re more than just texture: snap peas are a surprisingly nutrient-dense little package. A cup of snap peas gives you a good hit of Vitamin C, which supports immunity and helps iron absorption. They also provide Vitamin K, important for bone health, and a decent amount of fiber to help keep you full.
On top of vitamins, snap peas contain antioxidants — those plant compounds that help fight oxidative stress and low-level inflammation. That’s not a substitute for medical advice, but from a food perspective, adding more antioxidant-rich vegetables like snap peas is an easy, tasty way to support overall health. They work with a range of eating styles: naturally gluten-free and vegan, and simple to adapt if you’re tracking macros or eating low-carb by swapping in higher-fat add-ins.
Ingredients for Zesty Snap Pea Salad
- Snap peas – the star: thinly sliced on the diagonal to show off their crunch and keep each bite bright and snappy.
- Cherry tomatoes – juicy pops of acidity that balance the peas; use halved tomatoes for easy bites.
- Red onion or shallot – a little bit of sharpness; finely chopped shallot gives a sweeter, softer bite.
- Lemon juice – adds brightness and wake-up acidity to the dressing; a squeeze or two brightens everything.
- Olive oil – a drizzle that carries flavor and gives the dressing body; extra-virgin adds peppery notes.
- Garlic – grated or minced for a fragrant savory backbone; a small clove is enough for a gentle bite.
- Dijon mustard – helps emulsify the dressing and adds a subtle tangy depth.
- Maple syrup or honey – a touch of sweetness to round the dressing and tame acidity if needed.
- Fresh basil – aromatic and sweet-herbaceous; tears easily and lifts the whole salad.
- Roasted salted pistachios – toasted crunch and a rich, nutty contrast; swap other nuts or seeds if needed.
- Crushed red pepper flakes – optional, for a little heat that plays nicely with the sweet peas.
- Salt & pepper – essential finishers; salt in small amounts heightens all the flavors, pepper adds warmth.
Step-by-Step Instructions
I keep this section conversational because timing and technique make a big difference with a raw vegetable salad. Prep time is about 15 minutes and the recipe yields roughly four 1-cup servings — perfect alongside a pasta or protein.
- Trim and slice the snap peas. Rinse them well, snap off the stem ends, and slice at a 45-degree angle so each piece has a little surface area for the dressing. You’ll notice the peas are crisp and give a faint almost sweet smell as you slice — that’s what you want to keep intact.
- Make the dressing. In a large serving bowl, whisk together lemon juice, a drizzle of olive oil, grated garlic, a dab of Dijon mustard, and a touch of maple syrup (or honey). Whisk until the dressing emulsifies and becomes slightly glossy. If it looks too thin, that usually means the oil-to-acid ratio is low — add a bit more oil and whisk again. If it tastes flat, a pinch of salt fixes that instantly; if it’s too tart, a hint more sweetener will smooth it out.
- Add shallot, salt, and pepper. Finely chopped shallot distributes across the salad without dominating. Taste the dressing before adding the peas; the salt should be present but not aggressive.
- Toss peas with the dressing. Add the sliced snap peas, torn basil, and chopped pistachios to the bowl and toss until everything is lightly coated. You want a thin sheen on the peas — they should stay crisp, not soggy. If you overdress, the peas will lose their snap quickly.
- Taste and adjust. Try a pea. If it needs more brightness, squeeze in a little more lemon. If it needs depth, add a dash more mustard or a pinch more salt. This tasting step is the difference between a merely pleasant salad and one that sings.
- Garnish and serve. Scatter a few whole pistachios and torn basil leaves on top, and sprinkle crushed red pepper if you like heat. Serve right away — fresh is best.
Notes from my kitchen: I often make the dressing ahead and keep it in a jar in the fridge. If it’s too cold when you toss, let it sit at room temperature for 10–15 minutes and shake it again; cold oil doesn’t emulsify as nicely and the dressing can separate. Also, if you accidentally over-salt, a quick fix is to add more snap peas or a small peeled potato to absorb excess salt from the dressing — remove the potato before serving.
Nutritional Information
- Calories – about 148 kcal per serving.
- Fat – roughly 10.4 g, mostly from olive oil and pistachios (mostly healthy unsaturated fats).
- Carbohydrates – around 10.3 g, primarily from the snap peas and a touch from maple syrup.
- Protein – about 3.8 g per serving; add chickpeas, quinoa, or grilled chicken to boost this.
- Vitamins & Minerals – good source of Vitamin C and Vitamin K, and provides dietary fiber.
How this fits into diets: the salad is naturally gluten-free and vegan if you choose maple syrup instead of honey and skip any animal toppings. It’s not strictly keto because of the carbohydrate content, but you can lower carbs by reducing the sweetener and increasing healthy fats like extra olive oil and avocado. For a higher-protein meal, add grilled chicken or quinoa.
Variations and Dietary Adaptations
I test a few versions depending on what’s in my fridge. The core idea — crunchy peas, bright lemon, herbal lift, and crunchy nuts — is flexible, so you can make it fit most dietary needs without losing the soul of the salad.
- Grilled chicken – slice thin and add on top for a paleo-friendly, protein-rich option.
- Quinoa – toss in cooked quinoa for a vegetarian, complete-protein version.
- Avocado – replace nuts with cubed avocado for a vegan, creamy swap (skip if nut-free).
- Dairy-free – omit cheese and use the pistachios for richness; the dressing is naturally free of dairy.
- Nut-free – swap pistachios for roasted pumpkin seeds for crunch without nuts.
- Sesame vinaigrette – swap lemon for rice vinegar, olive oil for toasted sesame oil, and add a splash of soy or tamari to nod toward an Asian profile.
If you’re looking for another healthy option, try our avocado chicken salad for a protein-packed twist on salads.
Explore different styles of salads, such as our quick southwest chicken salad, for a flavorful meal option.
Meal Prep Tips for Busy Lifestyles
Make this snap pea salad work for a busy week by prepping components ahead without sacrificing texture.
- Keep the snap peas raw and whole until the day you plan to serve; slice them right before tossing if possible to maximize crunch.
- Make the dressing up to 3 days ahead and store it in a sealed jar. Shake well and bring to room temperature before using to help the oil re-emulsify.
- Store chopped herbs in a damp paper towel-lined container so they stay bright; add them at the last minute for peak flavor.
- Pack the dressing separately when taking the salad for lunch; toss just before eating to avoid limp peas.
Pair your snap pea salad with some crispy baked green bean fries for a delightful crunch in your meal prep.
Serving Suggestions
I serve this salad a few ways depending on the meal: as an unfussy side to grilled fish, alongside a bowl of pasta tossed in olive oil and lemon, or as part of a composed spring picnic with marinated olives and crusty bread. For dinner parties, pile it into a shallow bowl so the colors — emerald peas, ruby tomatoes, and chartreuse basil — look irresistible.
Complement your snap pea salad with Mediterranean chicken gyros for a satisfying meal.
When plating, I like to reserve a handful of pistachios for scattered crunch on top and a final grind of black pepper. The texture contrast between crunchy peas and crunchy nuts, plus soft basil, makes every forkful interesting.
Frequently Asked Questions
- Can I eat snap peas raw in a salad?
Absolutely! Snap peas are crunchy and sweet, making them perfect for salads when eaten raw. Just slice them thinly and enjoy with your favorite dressing. - How long does the snap pea salad last?
The snap pea salad is best enjoyed fresh, but it can be stored in an airtight container in the refrigerator for up to 2 days. Just be aware that the snap peas may lose some crunch over time. - Can I prepare the salad in advance?
Yes, you can prep the ingredients in advance! Just keep the dressing separate until you’re ready to serve to maintain the freshness of the salad. - What can I add to the snap pea salad for more protein?
You can add grilled chicken, chickpeas, or even some feta cheese to boost the protein content of your salad. These additions will complement the snap peas nicely! - What are some good pairings for snap pea salad?
Snap pea salad pairs wonderfully with grilled meats, pasta dishes, or as a light side to any main course. It also makes a great addition to a picnic or barbecue!
Conclusion: Embrace Spring Freshness
After cooking and testing this snap pea salad repeatedly, I still love how straightforward it is: the prep is quick, the flavors are immediate, and the textures keep every bite interesting. Expect a bright, lemony dressing that glazes the peas without weighing them down, and a final crunch from pistachios that makes the salad feel complete.
When you make it, pay attention to the snap peas — their color and bite tell you when they’re at their best. Don’t overdress, and taste as you go. This is the kind of recipe that rewards small adjustments: a little more lemon for brightness, a touch more maple if the dressing tastes too sharp, or an extra handful of herbs if you want perfume. Make it your own, and enjoy that satisfying snap in every forkful.
Happy cooking — and if you try a variation, I’d love to hear which one became your favorite.
Snap Pea Salad with Zesty Lemon Vinaigrette
Ingredients
Method
- In a large serving bowl, combine the lemon juice, olive oil, garlic, mustard, maple syrup or honey, shallot (optional), salt, and pepper. Whisk to emulsify.
- To the same bowl, add the snap peas, basil, and pistachios and toss to combine and coat with the dressing. Taste and adjust as needed, adding more lemon juice for brightness, maple syrup for sweetness, or salt to taste.
- Garnish with additional basil and pistachios and the red pepper flakes (optional). Serve right away.
- Best when fresh. The dressing can be made up to 3 days in advance by adding the ingredients to a jar with a lid and shaking to combine. Let it come to room temperature before tossing with the snap peas, basil, and pistachios. Not freezer friendly.