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Healthy Green Pea Salad

This Healthy Green Pea Salad couldn’t be any easier! It’s a simple make-ahead vegetable dish that is 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 amazing, come together in minutes, and will cause people to hunt you down at parties to ask “what is in that amazing pea salad?”? If so, this recipe is for you!

This dish is eaten cold, so there is no need to heat before serving. That makes it perfect for the summer and for all your party needs. Need more make-ahead sides and appetizers? Check out my Nana’s Cucumber and Onion Salad, Zesty Instant Pot Quinoa Salad, and Instant Pot Potato Salad.

a bowl of peas, green onions, and other ingredients for making green pea salad without mayo

What Peas Work Best For Pea Salad?

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

You’re welcome to use fresh or canned peas (related: How to Can Peas), but make sure all the liquid is drained from the canned peas first. Please note, the salad with not be as crispy and crunchy if using canned.

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

Pro/Recipe Tips:

  • 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.
  • Store 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.
  • Need to make smoked almonds: Heat a skillet over medium heat. Add 1/2 tsp olive oil or ghee, 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.

More Easy Side Dishes You’ll Love:

a white bowl with healthy green pea salad and a bronze spoon

Healthy Green Pea Salad WEIGHT WATCHERS POINTS

One serving has 3 WW Freestyle SmartPoints.

a white bowl with healthy green pea salad and a bronze spoon
Print Recipe
5 from 4 votes

Healthy Green Pea Salad

Prep Time10 mins
Chilling time12 hrs
Total Time12 hrs 10 mins
This simple make-ahead vegetable dish that is packed with flavor and uses frozen peas and Greek yogurt. 

Ingredients

Instructions

  • In a food processor, pulse almonds until the pieces are small. Add to a medium-sized mixing bowl.
  • In a food processor, pulse the water chestnuts until the pieces are small and uniform. Add to the mixing bowl.
  • Add peas, green onions, cumin, and Greek yogurt to the bowl.
  • Mix thoroughly, cover, and refrigerate for at least 12 hours.

Notes

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.
Chop almonds in the food processor before the water chestnuts to avoid the almonds clumping together from the leftover water chestnut liquid.
 
Will keep in the fridge for 4 days if using Greek yogurt, or 6 days if using mayo.
Nutrition Facts
Healthy Green Pea Salad
Amount Per Serving (0.5 cup)
Calories 138 Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 0g0%
Cholesterol 0mg0%
Sodium 8mg0%
Potassium 265mg8%
Carbohydrates 13g4%
Fiber 4g17%
Sugar 4g4%
Protein 6g12%
Vitamin A 385IU8%
Vitamin C 19.1mg23%
Calcium 65mg7%
Iron 1.6mg9%
* Percent Daily Values are based on a 2000 calorie diet.

As an Amazon Associate, I earn from qualifying purchases.

This recipe was originally published in May 2018. It has been retested and updated with reader feedback. New photos have been added. For reference, this is one of the photos from the original post:

a blue bowl with smoky pea salad, almonds, and a spoon on a white board

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17 comments on “Healthy Green Pea Salad”

  1. 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.