Image Credit – Kelsey
Looking to add more greens to your plate without sacrificing flavor? This Green Pea Lettuce and Kale Salad is exactly what you need. It’s refreshing, nutrient-dense, and full of vibrant textures—from the sweetness of peas to the crunch of lettuce and the earthy bite of kale. Whether you’re eating clean, meal-prepping, or just craving something fresh, this salad is the ultimate green goodness in a bowl. Plus, it’s super easy to throw together, making it perfect for busy weekdays or a light weekend lunch.
Green Pea Lettuce and Kale Salad: A Simple, Nutritious Delight
Why This Salad Works
The real magic of this salad lies in its simplicity and balance. Green peas are naturally sweet and full of fiber and plant-based protein. Lettuce adds that classic crispness and hydration, while kale brings a heartier, slightly bitter flavor and loads of vitamins A, C, and K. Together, they create a vibrant base that pairs well with a zesty lemon vinaigrette, creamy avocado, or even a sprinkle of feta cheese.
This salad is incredibly versatile—feel free to add grilled chicken for extra protein, sprinkle on some nuts or seeds for crunch, or toss in seasonal veggies like cucumbers or radishes to mix things up.
Easy Recipe Ingredients
1 cup green peas (steamed or thawed if frozen)
- 2 cups chopped romaine or butter lettuce
- 1 cup chopped kale (stems removed)
- ½ avocado, diced
- ¼ red onion, thinly sliced
- 2 tbsp chopped parsley or mint (optional)
- ¼ cup crumbled feta or goat cheese (optional)
- 2 tbsp toasted seeds (sunflower or pumpkin)
For the Dressing:
- 2 tbsp olive oil
- 1 tbsp lemon juice
- 1 tsp honey or maple syrup
- 1 tsp Dijon mustard
- Salt & pepper to taste
How to Make It
- Prep the Greens: Wash and dry the lettuce and kale. Chop into bite-sized pieces.
- Blanch the Peas: If using frozen peas, blanch them in hot water for 2-3 minutes, then rinse in cold water and drain.
- Mix It All Together: In a large bowl, combine lettuce, kale, peas, avocado, onions, and herbs.
- Whisk the Dressing: Combine all dressing ingredients and mix well.
- Toss & Serve: Drizzle dressing over the salad, toss gently, and top with cheese and seeds for added flavor and texture.
Whether you’re following a plant-based lifestyle, looking for a quick side dish, or just trying to eat more greens, this Green Pea Lettuce and Kale Salad checks all the boxes. It’s vibrant, wholesome, and bursting with fresh flavor in every bite. Plus, it’s endlessly customizable to suit your taste buds and pantry staples. Give it a try and let this bowl of green goodness refresh your routine. Let us know in the comments how you made it your own – we’d love to hear your twist on this delicious recipe!
Frequently Asked Questions
Is green pea lettuce and kale salad good for weight loss?
Yes! This salad is low in calories and high in fiber, which can help you feel fuller longer. Kale and lettuce are nutrient-dense, and peas add satisfying plant-based protein, making it a great weight-loss-friendly meal.
Can I meal prep green pea lettuce & kale salad in advance?
Yes, you can meal prep green pea, lettuce, and kale salad in advance. Store the dressing separately and add it just before serving to keep the greens crisp. For best freshness, keep ingredients like avocado or cheese aside until ready to eat. It’s a convenient, healthy meal prep option!
What dressing pairs best with green pea lettuce & kale salad?
A light vinaigrette made with lemon juice, olive oil, Dijon mustard, and a touch of honey complements the natural flavors beautifully. You can also try balsamic or tahini-based dressings for variety.
Green Pea Lettuce and Kale Salad: A Simple, Nutritious Delight
Equipment
- 1 Large Bowl
Ingredients
- 2 cups 2 cups chopped romaine or butter lettuce
- 1 cup chopped kale (stems removed)
- ½ avocado, diced
- ¼ red onion, thinly sliced
- 2 tbsp chopped parsley or mint (optional)
- ¼ cup crumbled feta or goat cheese (optional)
- 2 tbsp toasted seeds (sunflower or pumpkin)
- 2 tbsp olive oil
- 1 tbsp lemon juice
- 1 tbsp honey or maple syrup
- 1 tbsp Dijon mustard
- Salt & pepper to taste
Instructions
- Prep the Greens: Wash and dry the lettuce and kale. Chop into bite-sized pieces.
- Blanch the Peas: If using frozen peas, blanch them in hot water for 2-3 minutes, then rinse in cold water and drain.
- Mix It All Together: In a large bowl, combine lettuce, kale, peas, avocado, onions, and herbs.
- Whisk the Dressing: Combine all dressing ingredients and mix well.
- Toss & Serve: Drizzle dressing over the salad, toss gently, and top with cheese and seeds for added flavor and texture.
