A super crunchy, tasty salad that would fit in just as well at a casual picnic as it would at a dinner served to guests. This Sugar Snap Pea Salad is gluten free, oil free, vegan, and takes just 15 minutes to throw together!
This time of year you can find so many delicious options at farmer’s markets and even your local grocery stores. When vegetables are at their peak, you don’t need to do much to make them irresistible. I love them raw – light and crisp, yet hearty.
Combined with crunchy red onion, refreshing cucumber, sweet green peas, a few herbs and a quick oil-free vinaigrette, sugar snap peas are taken to the next level. This dish might not turn anyone who dislikes snap peas into snap pea lovers, but if you are already a fan, you are going to LOVE this salad!
Ingredients you need
Ingredient notes and substitutions
Sugar snap peas ~ One of my favorite raw veggies is sugar snap peas. They are super crunchy and a little sweet. The perfect size for little hands – my kids love them as snacks.
They contain lots of vitamins and minerals, in particular vitamin C, niacin, folate, vitamin K, iron, magnesium, phosphorus, and potassium. They also contain protein, fiber, and antioxidants, but only 35 calories in about 1 cup. [source]
I like to cut the sugar snap peas in half to make them easier to eat, but you can leave the whole if you prefer.
Sweet green peas ~ I love sweet green peas! They have great texture and sweet fresh flavor. Use frozen green peas and simply thaw them out on the counter or in the microwave (in a microwave safe dish!) for about a minute.
Do NOT use canned peas.
Cucumber ~ I prefer English cucumbers because of their thin skins and small seeds.
If you only have a regular cucumber, be sure to scrub the skin well and scoop out the seeds.
Onion ~ Raw red onions are great in salads. They have a mild, crisp flavor. Shallots or green onions would be nice in this salad, as well, as an alternative.
Fresh herbs ~ I like the combo of dill in mint in this salad. Be sure to use fresh herbs, not dried!
Chopped fresh parsley or snipped chives would be good, also.
Dressing ~ The dressing for this salad is made with just 3 simple ingredients – balsamic vinegar, dijon mustard and pure maple syrup. You don’t even need any oil!
If you don’t care for balsamic vinegar or don’t have it, you can use fresh lemon juice or apple cider vinegar instead.
How to make the recipe
Cut the sugar snap peas in half and place them in a mixing bowl (1). Add the sweet green peas (2), chopped cucumber (3) and diced red onion (4).
Add the chopped fresh herbs and dressing and mix well to combine.
Serve immediately or chill until ready to serve to allow the flavors to blend.
Storage and freezing
Make ahead: This salad is great for meal prep. You can make it several days in advance. The flavors will only get better as it sits.
Fridge: Store leftovers in an air-tight container in the fridge for 3 to 4 days.
Freezer: I do not recommend freezing this Sugar Snap Pea Salad.
Pro tips and tricks
~ Cut the sugar snap peas in half to make them easier to eat.
~ Use an English cucumber, which has thin skin and very few seeds.
~ Thaw the sweet green peas on the counter or in the microwave safe dish for about a minute.
~ Be sure to use fresh herbs, not dried!
~ This salad can be served immediately, but is even better when it has time to sit to allow the flavors to meld.
~ This salad is gluten free, oil free, nut free, soy free and vegan!
~ Great for meal prep! You can make this salad several days in advance.
~ Makes a great side dish for picnics, potlucks, and backyard BBQs.
Yes, sugar snap peas can be eaten raw or cooked. They have a mildly sweet, crunchy flavor.
Sugar snap peas are a cross between snow peas and garden peas. They have a fatter, rounder shape than snow peas, which are flat. They are quite similar in flavor and nutrition.
Yes! This salad is bursting with vitamins, minerals, antioxidants, fiber, and even protein! It’s vegan, gluten free, nut free, soy free and oil free!
I hope you love this recipe as much as we do! If you tried it, please use the rating system in the recipe card and leave a comment below with your feedback.
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Sugar Snap Pea Salad
Sugar Snap Pea Salad
- 4 cups sugar snap peas halved
- ½ cup frozen green peas defrosted
- 1 English cucumber diced
- ½ of a red onion sliced thin
- 2 tablespoons chopped fresh dill or to taste
- 4 mint leaves or to taste
- salt or to taste
- black pepper
- Add all the salad ingredients to a medium bowl and toss well.
- Whisk the vinaigrette ingredients in small bowl.
- Pour the vinaigrette over the salad and toss well.
- Serve at room temperature or chilled.
Storage/Freezing Store leftovers in an air-tight container in the fridge for 3 to 4 days. I do not recommend freezing this Sugar Snap Pea Salad.
Nutrition values are calculated using online calculators and are estimates only. Please verify using your own data.