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This tasty green Pea Salad couldn’t be any easier! It’s a simple make-ahead vegetable dish thats packed with flavor and uses frozen peas and Greek yogurt. 

a white bowl with healthy green pea salad and a bronze spoon
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I assume you love make-ahead dishes that taste incredible, come together in minutes, and will cause people to hunt you down at parties to ask “what THE HECK is in that amazing pea salad?”? If so, this recipe is for you!

Even better, this dish is served cold, so there is no need to heat before serving. That makes it perfect for the summer and all your party needs.

Looking for other recipes that substitute Greek yogurt for mayonnaise? Check out our Healthy Chicken SaladGreek Yogurt Deviled EggsInstant Pot Potato Salad, and Greek Yogurt Egg Salad.


A bowl of peas, smoked almonds, green onions, Greek yogurt, cumin, and water chestnuts on a white wooden board.

This recipe uses:

  • Frozen green peas – you don’t even have to defrost these bad boys!
  • Water chestnuts – you’ll often find these cans in the grocery store’s “Asian” section or with other canned vegetables.
  • Smoked almonds
  • Green onions
  • Greek yogurt – plain, please and thank you
  • Cumin

If you can’t find smoked almonds, smoked pistachios are a great substitute. And if you can’t find those, use regular salted/roasted almonds and add 1/2-1 tsp smoked paprika.

How to Make Pea salad

*I’ll walk you through it here with some photos and tips, and you’ll also find a printable recipe card at the bottom of the post with exact measurements, etc. You can also click “jump to recipe” to skip down.

Start by grabbing a food processor and chopping the almonds into small pieces. No food processor? Just chop everything using a sharp knife, a cutting board, and a wee bit of patience.

Transfer the chopped almonds to a medium mixing bowl and then chop the water chestnuts in the food processor. Pro tip: chopping the almonds first prevents the liquid from the water chestnuts binding the almonds together during the chopping process.

6 photos showing step by step how to make frozen pea salad

Add the rest of the ingredients together, and stir until it is thoroughly combined. Cover the mixing bowl and then pop that bad boy into the fridge for at least 12 hours.

While you can serve this right away, I recommend waiting at least 12 hours to give all the flavors time to meld. If you eat it before it has rested, the flavors will be underwhelming. And you’re too special for an underwhelming pea salad.

What Peas Work Best For Pea Salad?

I use frozen peas (related: How to Freeze Peas) because they’re so dang easy. Additionally, frozen peas are picked and flash-frozen at their peak of freshness. This makes them an easy choice all year long. 

You’re welcome to use fresh peas that you parboil, or canned peas (related: How to Can Peas). If using canned peas, make sure all the liquid is drained before adding them to the bowl. Please note, the salad will not be as crispy and crunchy if using canned peas.

How to store

Store your pea salad in the fridge for up to four days. After that, the whey from the Greek yogurt will start to water down the salad.

If you like mayo, using mayo in the salad will allow it to be stored for six days without compromising the flavor.

Pro/Recipe Tips:

  • Don’t defrost the peas before adding them to the salad. Frozen all the way!
  • I used Instant Pot Cold Start Yogurt but if you’re a mayo fan, try this homemade Whole30 Mayo.
  • Make this dish the day before you want to serve it. It gives the flavors a chance to meld together, and um, it makes your life easier.
  • Need to make smoked almonds: Heat a skillet over medium heat. Add 1/2 tsp olive oil, 1/2 tsp sea salt, 1 tsp smoked paprika, and 1 cup of almonds. Stir and toast for 8-10 minutes. Allow to fully cool before pulsing.
a white bowl with healthy green pea salad and a bronze spoon
5 from 18 ratings

Green Pea Salad

Prep: 10 minutes
Chilling time: 12 hours
Total: 12 hours 10 minutes
a white bowl with healthy green pea salad and a bronze spoon
This tasty green pea salad couldn't be any easier! It's a simple make-ahead vegetable dish that's packed with flavor and uses frozen peas and Greek yogurt. 



  • In a food processor, pulse almonds until the pieces are small. Add to a medium-sized mixing bowl.
    1 cup smoked almonds
  • In a food processor, pulse the water chestnuts until the pieces are small and uniform. Add to the mixing bowl.
    1 8 oz can water chestnuts
  • Add peas, green onions, cumin, and Greek yogurt to the bowl.
    16 oz frozen peas, 3 green onions, 1 tsp ground cumin, 1/2 cup Greek yogurt, plain
  • Mix thoroughly, cover, and refrigerate for at least 12 hours.


  1. Do not defrost the peas before adding them to the salad.
  2. If you are unable to find smoked almonds: heat a skillet over medium heat. Add 1/2 tsp olive oil, 1/2 tsp sea salt, 1 tsp smoked paprika, and 1 cup of almonds. Stir and toast for 8-10 minutes. Allow to fully cool before pulsing.
  3. Chop the almonds in the food processor before the water chestnuts to avoid the almonds clumping together from the leftover water chestnut liquid.
  4. This dish will keep in the fridge for 4 days if using Greek yogurt, or 6 days if using mayo.


Serving: 0.5cupCalories: 138kcalCarbohydrates: 13gProtein: 6gFat: 7gSaturated Fat: 0gCholesterol: 0mgSodium: 8mgPotassium: 265mgFiber: 4gSugar: 4gVitamin A: 385IUVitamin C: 19.1mgCalcium: 65mgIron: 1.6mg

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Side Dish
Cuisine: American
Tried this recipe?Mention @sustainablecooks or tag #sustainablecooks!

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About Sarah

Helping you serve up budget-friendly sustainable recipes with a side of balanced living.
Come for the food. Stay for the snark.

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  1. This salad tastes absolutely amazing. Will be making again soon! Have to admit took a small portion and put in a bowl to see how it tastes OMG I went back for more and my peas are almost still frozen. So SO good!5 stars

  2. One day I’ll plan and have all these ingredients. I made it with chopped roasted salted pistachios, added smoked sea salt and smoked paprika, added a little Mayo and topped with bacon and  shredded sharp cheddar. Is it still healthy? 😂 (adding smoked almonds to my grocery list now!) I could serve this every day and can’t wait to have it with the Smokey almonds!)5 stars

  3. Looks delicious but would it be ok with only a few hours before serving. I. Want. It. Now. Husband is coming home from the store with peas. 5 stars