Introduction
Looking for a classic side dish that brings together creamy comfort and fresh garden flavor? This English pea salad recipe delivers exactly that. With its vibrant green peas, crisp vegetables, and luscious dressing, this dish has been gracing family tables and potluck spreads for generations.
What makes this creamy pea salad so special is its perfect balance of textures and flavors. Sweet peas provide bursts of freshness, while crunchy vegetables add a satisfying bite. The creamy dressing ties everything together, creating a side dish that's both nostalgic and nourishing. Whether you're planning a summer cookout, preparing a weeknight dinner, or contributing to a potluck, this easy side dish comes together in just 15 minutes with minimal effort.
Unlike many traditional versions loaded with processed ingredients, this recipe focuses on whole-food components that actually benefit your body. You'll get protein, fiber, vitamins, and minerals in every spoonful, making it a side dish you can feel good about serving to your family.
Why You'll Love This Recipe
This English pea salad checks all the boxes for a winning recipe. First, it's incredibly easy to prepare. There's no cooking required beyond thawing the peas, which means you can have this ready faster than most side dishes. The simple mixing process makes it perfect for beginner cooks or anyone short on time.
The flavor profile is universally appealing. The natural sweetness of peas pairs beautifully with the tangy dressing and savory seasonings. Even picky eaters who claim they don't like vegetables often find themselves going back for seconds.
From a nutrition standpoint, this pea salad recipe delivers impressive benefits. Peas are packed with plant-based protein, fiber, and essential vitamins like vitamin K, vitamin C, and folate. The addition of fresh vegetables boosts the nutrient density even further, while the creamy dressing provides healthy fats that help your body absorb fat-soluble vitamins.
This recipe is also incredibly versatile. You can easily customize it based on what you have on hand or your family's preferences. It travels well, tastes even better after the flavors meld, and works for virtually any occasion.
Ingredients You'll Need
For the Salad:
- 4 cups frozen peas, thawed (or fresh peas when in season)
- 1/2 cup red bell pepper, finely diced
- 1/2 cup celery, finely diced
- 1/4 cup red onion, finely diced
- 1/3 cup sharp cheddar cheese, diced into small cubes
- 1/4 cup roasted sunflower seeds (optional, for crunch)
For the Creamy Dressing:
- 1/2 cup Greek yogurt (plain, full-fat or 2%)
- 1/4 cup mayonnaise (use avocado oil mayo for a healthier option)
- 1 tablespoon apple cider vinegar
- 1 teaspoon Dijon mustard
- 1 teaspoon honey or maple syrup
- 1/2 teaspoon garlic powder
- 1/4 teaspoon sea salt
- 1/4 teaspoon black pepper
- Fresh dill or parsley for garnish (optional)
Ingredient Notes and Substitutions
Peas: Frozen peas work beautifully for this recipe and are often more nutritious than out-of-season fresh peas since they're frozen at peak ripeness. If using fresh peas, blanch them briefly in boiling water for 2-3 minutes, then shock in ice water to maintain their bright color and crisp texture.
Greek Yogurt: This ingredient significantly boosts the protein content while reducing calories compared to traditional all-mayonnaise dressings. The tanginess also adds wonderful depth of flavor. For a dairy-free version, use coconut yogurt or increase the mayo slightly.
Cheese: Sharp cheddar provides a nice flavor contrast, but you can use any cheese you prefer. Gouda, Swiss, or even a crumbled feta work well. For a dairy-free option, simply omit the cheese or use a plant-based alternative.
Vegetables: The red bell pepper, celery, and red onion create the classic flavor and texture profile, but feel free to experiment. Cucumber, radishes, or carrots make excellent additions or substitutions.
Sunflower Seeds: These add healthy fats, vitamin E, and a satisfying crunch. Chopped almonds, pecans, or pumpkin seeds work equally well.
Step-by-Step Instructions
Step 1: Prepare the Peas
If using frozen peas, place them in a colander and run cool water over them until thawed, or let them sit at room temperature for about 30 minutes. Drain thoroughly and pat dry with a clean kitchen towel. Excess moisture will dilute your dressing, so this step is important.
Step 2: Prep the Vegetables
Dice the red bell pepper, celery, and red onion into small, uniform pieces (about 1/4-inch). Keeping the pieces small ensures every bite has a good mix of flavors and textures. Cube the cheese into similar-sized pieces.
Step 3: Make the Dressing
In a small bowl, whisk together the Greek yogurt, mayonnaise, apple cider vinegar, Dijon mustard, honey, garlic powder, salt, and pepper. Taste and adjust seasonings as needed. The dressing should be creamy, tangy, and slightly sweet.
Step 4: Combine Everything
In a large mixing bowl, combine the peas, diced vegetables, and cheese. Pour the dressing over the top and gently fold everything together until evenly coated. Be gentle to avoid smashing the peas.
Step 5: Chill and Serve
Cover the bowl and refrigerate for at least 30 minutes before serving. This allows the flavors to meld together beautifully. Just before serving, stir in the sunflower seeds (if using) and garnish with fresh herbs.
Serving Suggestions
This creamy pea salad shines as a potluck salad, where its make-ahead nature and crowd-pleasing flavor make it a star attraction. Bring it to summer barbecues, church gatherings, or family reunions, and watch the bowl empty quickly.
As a weeknight side dish, it pairs wonderfully with grilled chicken, baked fish, or roasted turkey. The cool, creamy texture provides a refreshing contrast to warm main dishes. It's also excellent alongside other classic sides like coleslaw, potato salad, or corn on the cob for a complete summer spread.
For a light lunch, serve this pea salad over a bed of mixed greens or stuff it into whole grain pita pockets. The protein from the peas, Greek yogurt, and cheese makes it substantial enough to serve as a main dish for lighter appetites.
Consider this salad for holiday tables too. Its bright green color adds visual appeal to Thanksgiving, Easter, or Christmas spreads. The make-ahead convenience means one less thing to worry about on busy cooking days.
Variations and Customizations
Protein Boost: Add diced hard-boiled eggs, shredded rotisserie chicken, or chickpeas to transform this side into a complete meal. The extra protein makes it even more satisfying.
Herb Garden: Fresh herbs elevate this dish beautifully. Try adding 2 tablespoons of chopped fresh dill, parsley, mint, or basil. Each herb brings its own unique character to the salad.
Spicy Kick: For those who enjoy heat, add a pinch of cayenne pepper to the dressing or mix in some diced jalapeño with the vegetables.
Sweet and Savory: Some traditional versions include a touch of sweetness. Try adding 2 tablespoons of dried cranberries or chopped dried apricots for a sweet-savory dimension.
Vegan Version: Use dairy-free yogurt and mayonnaise, omit the cheese (or use a plant-based version), and you have a completely plant-based creamy pea salad that's just as delicious.
Lighter Option: For an even lighter version, use all Greek yogurt instead of the mayonnaise blend. The result is tangier but still creamy and satisfying.
Storage and Make-Ahead Tips
This English pea salad actually improves with time, making it an ideal make-ahead dish. Prepare it up to 24 hours in advance and store it covered in the refrigerator. The flavors will deepen and meld together beautifully.
For optimal texture, wait to add the sunflower seeds or other nuts until just before serving. This keeps them crunchy rather than soft.
Properly stored in an airtight container, this pea salad recipe will keep for 3-4 days in the refrigerator. The vegetables may release some moisture over time, so give it a good stir before serving leftovers. If it seems too thick, you can thin it with a splash of milk or add a small dollop of yogurt.
This salad doesn't freeze well due to the mayonnaise-based dressing and the texture changes in the vegetables, so plan to enjoy it fresh within a few days.
Nutrition Highlights
This creamy pea salad offers impressive nutritional benefits. Peas are one of the best plant-based protein sources, providing about 8 grams of protein per cup. They're also rich in fiber, which supports digestive health and helps you feel satisfied longer.
The vitamin content is equally impressive. Peas deliver substantial amounts of vitamin K (important for bone health and blood clotting), vitamin C (immune support and collagen production), and folate (crucial for cell division and DNA synthesis). The addition of red bell pepper boosts the vitamin C content even further.
By using Greek yogurt in the dressing, you add probiotics that support gut health along with additional protein and calcium. This modification significantly improves the nutritional profile compared to traditional recipes that rely solely on mayonnaise.
The vegetables contribute various antioxidants and phytonutrients that fight inflammation and support overall health. Celery provides beneficial plant compounds, while red onion contains quercetin, a powerful antioxidant.
Choosing quality ingredients makes a difference. Opt for organic peas when possible, use avocado oil-based mayonnaise for healthier fats, and select full-fat Greek yogurt for better satiety and nutrient absorption.
Tips for Success
Dry Your Peas: This cannot be stressed enough. Wet peas will create a watery salad. Take the extra minute to pat them dry thoroughly.
Taste and Adjust: Everyone's taste preferences differ. After mixing, taste your salad and adjust the seasonings. Need more tang? Add a splash more vinegar. Want it sweeter? Add a touch more honey.
Uniform Cuts: Cutting all vegetables to a similar size ensures even distribution and a better eating experience in every bite.
Quality Matters: Since this recipe has so few ingredients, each one counts. Use the best quality mayonnaise, freshest vegetables, and good cheese you can find.
Temperature: Serve this salad chilled for the best flavor and texture. The cool, creamy nature is part of its appeal, especially during warmer months.
Frequently Asked Questions
Can I use canned peas?
While you can technically use canned peas, frozen or fresh are much better choices. Canned peas tend to be mushy and lack the sweet, fresh flavor that makes this salad special.
How do I keep the salad from getting watery?
Ensure your peas are completely thawed and thoroughly dried. Also, avoid over-mixing, which can break down the vegetables and release moisture.
Is this salad gluten-free?
Yes, this pea salad recipe is naturally gluten-free as long as you verify that your mayonnaise and other packaged ingredients don't contain gluten additives.
Can kids help make this?
Absolutely! This is a perfect recipe for young helpers. They can help thaw peas, measure ingredients, whisk the dressing, and mix everything together.
Conclusion
This English pea salad recipe proves that simple ingredients can create something truly special. With its creamy texture, fresh flavors, and nutritious profile, it's a side dish that works for any occasion. The ease of preparation makes it perfect for busy weeknights, while its crowd-pleasing nature ensures success at potlucks and gatherings.
By focusing on whole-food ingredients and incorporating protein-rich Greek yogurt, this version offers more nutrition than traditional recipes without sacrificing any of the classic flavor. The crisp vegetables, sweet peas, and tangy dressing create a combination that's both comforting and refreshing.
Make this easy side dish part of your regular rotation, and you'll always have a reliable recipe that brings color, nutrition, and delicious flavor to your table. Whether you're feeding your family or impressing guests, this creamy pea salad delivers every single time.
English Pea Salad Recipe: Classic and Creamy
A creamy pea salad with a crisp bite, easy, nostalgic, and great for potlucks and weeknight sides.
Ingredients
- 3 cups frozen peas, thawed
- 1/2 cup diced cheddar cheese
- 1/4 cup diced red onion
- 4 slices bacon, cooked and crumbled
- 1/2 cup mayonnaise
- 2 tablespoons sour cream
- 1 tablespoon white vinegar
- 1 teaspoon sugar
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Instructions
- In a large bowl, combine the thawed peas, diced cheddar cheese, diced red onion, and crumbled bacon.
- In a small bowl, whisk together the mayonnaise, sour cream, white vinegar, sugar, salt, and black pepper until smooth.
- Pour the dressing over the pea mixture and stir gently until everything is evenly coated.
- Cover the bowl and refrigerate for at least 2 hours to allow the flavors to meld.
- Stir the salad before serving and adjust seasoning if needed.
- Serve chilled and enjoy.
Equipment
- Large mixing bowl
- Small mixing bowl
- Whisk
- Measuring cups
- Measuring spoons
Notes
- For best results, use frozen peas rather than canned for a fresher taste and better texture.
- The salad can be made up to 24 hours in advance.
- Add the bacon just before serving if you prefer it to stay crispy.
- You can substitute Greek yogurt for sour cream for a lighter version.
- Store leftovers in an airtight container in the refrigerator for up to 3 days.