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    Home » Recipes » Salads

    Sugar Snap Pea Salad

    Published: Apr 30, 2021 by Jenn Sebestyen

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    Jump to Recipe Print Recipe
    Snap peas, sweet peas, cucumbers, onion, fresh herbs, and dressing mixed in a glass bowl.
    Serving of salad on a white plate in front of a large bowl of salad.
    Two forks in a bowl of sugar snap pea salad.
    Two forks in a bowl of sugar snap pea salad.

    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!

    Two forks in a bowl of sugar snap pea salad.
    Love these awesome flat bowls? Grab some for yourself at 15% off by using code VeggieIns at Off Your Rocker Pottery!

    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!

    Table of Contents hide
    1 Ingredients you need
    2 How to make the recipe
    3 Storage and freezing
    4 Pro tips and tricks
    5 FAQs
    6 More easy vegan salad recipes
    7 Sugar Snap Pea Salad

    Ingredients you need

    Recipe ingredients arrayed in individual bowls.
    Recipe ingredients: sugar snap peas, sweet green peas, cucumber, red onion, fresh dill, fresh mint, Dijon mustard, balsamic vinegar, pure maple syrup, salt and pepper.

    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

    4 photo collage of adding the snap peas, sweet peas, cucumbers, and red onions to a bowl.

    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).

    Snap peas, sweet peas, cucumbers, onion, fresh herbs, and dressing mixed in a glass bowl.

    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.

    Serving of salad on a white plate in front of a large bowl of salad.

    FAQs

    Can sugar snap peas be eaten raw?

    Yes, sugar snap peas can be eaten raw or cooked. They have a mildly sweet, crunchy flavor.

    Are snow peas the same as sugar snap peas?

    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.

    Is sugar snap pea salad healthy?

    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!

    More easy vegan salad recipes

    • Raw Veggie Chopped Salad
    • Hearts of Palm Salad
    • Kidney Bean Salad
    • Cucumber Chickpea Salad
    • Healthy Broccoli Salad

    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.

    Be sure to sign up for my FREE Newsletter to be the first to get my NEW recipes! You can also follow me on Instagram, Facebook, and Pinterest.


    For even more easy family recipes, be sure to check out my cookbook, The Meatless Monday Family Cookbook!

    Two forks in a bowl of sugar snap pea salad.

    Sugar Snap Pea Salad

    A super crunchy, tasty salad that fits in just as well at a summer picnic as it does at a dinner party. Bonus: It's quick and easy to make!
    5 from 5 votes
    Print Pin Rate
    Course: Salads, Sides
    Cuisine: American
    Diet: Gluten Free, Vegan
    Prep Time: 15 minutes
    Total Time: 15 minutes
    Servings: 6 people
    Calories: 90kcal
    Author: Jenn Sebestyen

    Ingredients

    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

    Balsamic Vinaigrette

    • 3 tablespoons balsamic vinegar
    • 1 ½ tablespoons Dijon mustard
    • 1 tablespoons pure maple syrup

    Instructions

    • 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.

    Notes

    ~ 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 dish several days in advance.
    ~ Makes a great side dish for picnics, potlucks, and backyard BBQs.

    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

    Calories: 90kcal | Carbohydrates: 20g | Protein: 4g | Sodium: 132mg | Potassium: 235mg | Fiber: 4g | Sugar: 10g | Vitamin A: 1650IU | Vitamin C: 92.4mg | Calcium: 80mg | Iron: 3.2mg

    Nutrition values are calculated using online calculators and are estimates only. Please verify using your own data.

    Tried this Recipe? Tag me Today!Mention @Veggie_Inspired or tag #VeggieInspired!


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    Comments

    1. El says

      July 04, 2017 at 1:03 pm

      This was delicious! I served it with salmon and couscous with pistachios and raisins. I had so many people ask for the recipe. Thanks and Happy 4th!

      Reply
      • Jenn S. says

        July 19, 2017 at 5:16 pm

        So glad you liked it! Thanks!

        Reply
    2. Traci says

      August 25, 2016 at 6:20 pm

      How far ahead do you think it could be made for a party? A day or two? Or might it get soggy?

      Reply
      • Jenn S. says

        August 25, 2016 at 9:03 pm

        You can definitely make it a day ahead. Not sure I would go more than that as you want it to retain it’s color too, as well as crispness. I hope you love it! Thanks, Traci!

        Reply
    3. Vanessa says

      May 23, 2016 at 5:58 am

      Yum! I love sugar snaps and the fact that you paired them with a simple balsamic sounds delicious! Pinning!

      Reply
      • Jenn S. says

        May 23, 2016 at 8:25 am

        Thanks, Vanessa! Simple and delicious!

        Reply
    4. Hauke Fox says

      May 22, 2016 at 2:18 pm

      This is absolutely my kind of salad! Directly reminds me of one my mum used to make. Loved it to bits 😀

      Reply
      • Jenn S. says

        May 22, 2016 at 3:49 pm

        Aw, really?! I love when food can take us back to our childhood!! Thanks, Hauke!

        Reply
    5. Jacqueline Meldrum says

      May 21, 2016 at 6:44 am

      Oh yes please and with that dressing, YUM! Stumbled, pinned and yummed.5 stars

      Reply
      • Jenn S. says

        May 21, 2016 at 8:54 am

        Thank you so much, Jac!

        Reply
    6. Mel says

      May 21, 2016 at 12:00 am

      What a lovely salad. I adore sugar snap peas and I love that you added dill. Yum!

      Reply
      • Jenn S. says

        May 21, 2016 at 8:54 am

        Thanks, Mel! I love dill, so any chance to add it in and I will do so! 🙂

        Reply
    7. Anjali says

      May 20, 2016 at 8:32 pm

      Love sugar snap peas and this combo sounds delicious Jenn! The perfect salad! I need more sugar snap peas in my life =)

      Reply
      • Jenn S. says

        May 20, 2016 at 10:48 pm

        You do need some more in your life. 🙂 Thanks, Anjali!

        Reply
    8. Linda says

      May 20, 2016 at 4:30 pm

      I love sugar snap peas. I eat them straight out of the bag like candy. This salad looks amazing, and I love that you added mint. This is definitely going on my list of summer salads.

      Reply
      • Jenn S. says

        May 20, 2016 at 10:47 pm

        Thanks, Linda! We do that too…straight from the bag! Yum! Nature’s candy!

        Reply
    9. Becca Amuse Your Bouche says

      May 20, 2016 at 4:46 am

      This looks so crunchy and fresh! Perfect for the summer. Love sugar snap peas!

      Reply
      • Jenn S. says

        May 20, 2016 at 10:19 am

        Thanks, Becca!

        Reply
    10. Uma says

      May 19, 2016 at 11:27 pm

      I bet this will be crunchy and tasty 🙂 I like pea snaps very much and my kids too:) I usually sauté them with some spices.

      Reply
      • Jenn S. says

        May 20, 2016 at 10:18 am

        Thanks, Uma! Definitely crunchy and delicious. Glad to hear you kids like the sugar snap peas too!

        Reply
    11. Mandy says

      May 18, 2016 at 10:54 pm

      Sugar snap peas are easily one of my absolute favorites to eat raw! Loving all the green in this salad and that dressing sounds perfect! Can’t wait to give it a try!

      Reply
      • Jenn S. says

        May 19, 2016 at 7:34 am

        They are so sweet and crunchy and delicious! They are actually really easy to grow yourself too. Thanks for stopping by! Let me know if you try it!

        Reply
    12. Aimee / Wallflower Kitchen says

      May 18, 2016 at 12:35 pm

      LOVE sugar snap peas! This looks gorgeous and I bet the textures are spot on 🙂

      Reply
      • Jenn S. says

        May 18, 2016 at 3:57 pm

        Thanks, Aimee!

        Reply
    13. Becky says

      May 18, 2016 at 9:57 am

      Ooh my kid is crazy about snap peas right now. I’ll have to make this for him!

      Reply
      • Jenn S. says

        May 18, 2016 at 3:57 pm

        That’s awesome that your son loves them too!!

        Reply
    14. Strength and Sunshine says

      May 18, 2016 at 7:03 am

      Sugar snaps are one of those veggies I eat like everyday! I get massive bags full from the bulk bin they’re in at the store every week!

      Reply
      • Jenn S. says

        May 18, 2016 at 8:36 am

        From a bulk bin? NICE!!

        Reply

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    Jenn Sebestyen of Veggie Inspired

    Hi, I'm Jenn! This is where I share delicious plant based recipes for the whole family. I love to cook; I can read cookbooks like novels; and I enjoy experimenting in the kitchen by making standard American favorites healthier.

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