Irresistible Pea and Feta Salad

Here is my favorite pea and feta salad recipe, with a bright lemon dressing, fresh mint, creamy feta cheese, and a nice crunch from sunflower seeds.

This salad is perfect for spring and summer when you want something light and refreshing. It comes together in about 10 minutes, and I love serving it as a side dish at cookouts or alongside grilled chicken for an easy weeknight dinner.

What Kind of Peas Should I Use?

Fresh or frozen peas both work great for this salad, so don’t stress if you can’t find fresh ones at the store. Frozen peas are actually picked and frozen at their peak, so they’re often sweeter and more tender than fresh peas that have been sitting around. If you’re using frozen, just let them thaw completely and drain off any excess water before tossing them in the salad. Fresh peas will need to be blanched quickly in boiling water for about 2-3 minutes until they’re bright green and tender, then shocked in ice water to stop the cooking.

Options for Substitutions

This fresh salad is easy to customize based on what you have in your kitchen:

• Peas: Fresh or frozen peas both work great here. If using frozen, just thaw them first. You can also try edamame for a similar texture and a bit more protein.
• Feta cheese: Not a fan of feta? Goat cheese gives you that same tangy creaminess, or you can use ricotta salata for a milder flavor. For a dairy-free version, just leave it out and add extra sunflower seeds for texture.
• Mint: Fresh basil or parsley make good swaps if you don’t have mint on hand. Each brings its own flavor – basil is a bit sweeter while parsley is more neutral.
• Dijon mustard: Regular yellow mustard works in a pinch, though it’s a bit milder. You could also use whole grain mustard for added texture.
• Sunflower seeds: Pumpkin seeds, chopped almonds, or pine nuts all add that nice crunch. Toast them lightly for extra flavor.
• Lemon juice: Lime juice or white wine vinegar can step in if you’re out of lemons, though lemon really does complement the peas nicely.

Watch Out for These Mistakes While Cooking

The biggest mistake when making this salad is overcooking the peas, which turns them mushy and dull instead of bright and crisp – stick to exactly 3 minutes of boiling and immediately transfer them to ice water to stop the cooking process.

Skipping the ice bath is another common error that leads to soft, warm peas that will wilt your mint and make the feta melt into an unappetizing mess.

Make sure to drain your peas really well after the ice bath since excess water will dilute your dressing and leave you with a watery salad pooling at the bottom of the bowl.

For the best flavor, add the mint and feta right before serving rather than letting them sit in the dressing, which keeps the mint from turning brown and the feta from getting too soft.

What to Serve With Pea and Feta Salad?

This pea and feta salad is light and refreshing, so it pairs really well with grilled chicken, salmon, or lamb chops if you want to add some protein to your meal. It also makes a great side dish for summer barbecues alongside burgers or grilled sausages. I love serving it with warm pita bread or naan for scooping, or you can toss it over some cooked quinoa or couscous to make it more filling. If you’re keeping things simple, it’s perfect on its own as a quick lunch with some crusty bread on the side.

Storage Instructions

Store: This pea and feta salad keeps well in the fridge for about 2-3 days in an airtight container. The peas might soften a bit over time, but the flavors actually get better as they marinate together. I like to wait to add the sunflower seeds until right before serving so they stay nice and crunchy.

Make Ahead: You can prep the dressing and blanch the peas a day ahead to save time. Just keep them separate in the fridge and toss everything together when you’re ready to eat. Add the feta, mint, and sunflower seeds at the last minute for the best texture and freshest taste.

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 330-370
• Protein: 15-17 g
• Fat: 18-21 g
• Carbohydrates: 28-32 g

Ingredients

For the dressing:

• 2.5 tbsp lemon juice (freshly squeezed for the brightest acidity)
• 1.5 tbsp olive oil (I prefer Bertolli Extra Virgin for dressings)
• 1 tbsp dijon mustard
• 1/2 clove garlic, finely minced
• salt
• 1/4 tsp black pepper

For the salad:

• 2 cups peas (I use Birds Eye sweet peas)
• 2.5 tbsp fresh mint
• 1/4 cup feta cheese (crumbled into 1/2-inch chunks for better texture)
• 2 tbsp sunflower seeds

Step 1: Prepare the Dressing Base

• 2.5 tbsp lemon juice
• 1.5 tbsp olive oil
• 1 tbsp dijon mustard
• 1/2 clove garlic, finely minced
• salt
• 1/4 tsp black pepper

In a small bowl, whisk together the lemon juice, olive oil, Dijon mustard, minced garlic, salt, and black pepper until emulsified.

This creates a balanced vinaigrette where the mustard acts as an emulsifier to help the oil and lemon juice stay combined.

Set aside while you prepare the peas.

Step 2: Cook and Chill the Peas

• 2 cups peas

Bring a pot of salted water to a boil and add the peas, cooking for exactly 3 minutes—this brief cooking time keeps them bright green and slightly tender without becoming mushy.

Immediately drain and plunge them into a bowl of ice water to stop the cooking process and set their color.

Once cooled, drain thoroughly and pat dry with a paper towel; I find that excess moisture on the peas can dilute the dressing, so this step is important for the final texture.

Step 3: Assemble and Finish the Salad

• Peas from Step 2
• Dressing from Step 1
• 2.5 tbsp fresh mint
• 1/4 cup feta cheese, crumbled into 1/2-inch chunks
• 2 tbsp sunflower seeds

In a large bowl, combine the cooled peas from Step 2 with the dressing from Step 1, tossing gently to coat evenly.

Add the fresh mint and crumbled feta cheese, folding everything together carefully to avoid breaking up the feta too much—those 1/2-inch chunks add nice pockets of creamy, salty flavor.

Top with sunflower seeds just before serving for a pleasant crunch that won’t get soggy.

Irresistible Pea and Feta Salad

Delicious Irresistible Pea and Feta Salad recipe with step-by-step instructions.

Print Recipe Pin Recipe

Prep Time 5 minutes mins

Cook Time 15 minutes mins

Total Time 20 minutes mins

Servings 4 servings

Calories 350 kcal

Ingredients

  

For the dressing::

• 2.5 tbsp lemon juice (freshly squeezed for the brightest acidity)
• 1.5 tbsp olive oil (I prefer Bertolli Extra Virgin for dressings)
• 1 tbsp dijon mustard
• 1/2 clove garlic, finely minced
• salt
• 1/4 tsp black pepper

For the salad::

• 2 cups peas (I use Birds Eye sweet peas)
• 2.5 tbsp fresh mint
• 1/4 cup feta cheese (crumbled into 1/2-inch chunks for better texture)
• 2 tbsp sunflower seeds

Instructions

 

• In a small bowl, whisk together the lemon juice, olive oil, Dijon mustard, minced garlic, salt, and black pepper until emulsified. This creates a balanced vinaigrette where the mustard acts as an emulsifier to help the oil and lemon juice stay combined. Set aside while you prepare the peas.
• Bring a pot of salted water to a boil and add the peas, cooking for exactly 3 minutes—this brief cooking time keeps them bright green and slightly tender without becoming mushy. Immediately drain and plunge them into a bowl of ice water to stop the cooking process and set their color. Once cooled, drain thoroughly and pat dry with a paper towel; I find that excess moisture on the peas can dilute the dressing, so this step is important for the final texture.
• In a large bowl, combine the cooled peas from Step 2 with the dressing from Step 1, tossing gently to coat evenly. Add the fresh mint and crumbled feta cheese, folding everything together carefully to avoid breaking up the feta too much—those 1/2-inch chunks add nice pockets of creamy, salty flavor. Top with sunflower seeds just before serving for a pleasant crunch that won't get soggy.