Tasty Gluten Free Pea Salad

Finding a crowd-pleasing side dish that’s naturally gluten-free and can be made ahead of time isn’t always easy. You want something that works for summer barbecues, potlucks, and family dinners, but you also need it to be simple enough to pull together without spending hours in the kitchen.

That’s where this gluten-free pea salad comes in. It’s creamy, crunchy, and packed with flavor from sharp cheddar and fresh veggies, plus it actually gets better as it sits in the fridge. Best of all, you probably already have most of these ingredients in your kitchen right now.

What Kind of Peas Should I Use?

For this pea salad, you have a few options that’ll all work great. Frozen peas are probably your best bet – just thaw them out first and pat them dry so they don’t water down your dressing. Fresh peas are wonderful if you can find them at the farmer’s market, though they do require a bit more work to shell. Canned peas will work in a pinch, but make sure to drain and rinse them really well since they can be a bit mushy and salty. Whatever you choose, try to avoid cooking the peas too much – you want them to have a little bite to them so your salad has some nice texture.

Options for Substitutions

This pea 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 and pat dry. You can also mix in some edamame for extra protein and texture.
• Red onion: Not a fan of raw onion? Try green onions or shallots for a milder flavor. You can also use sweet white onion if that’s what you have on hand.
• Cheddar cheese: Feel free to swap cheddar with other cheeses like sharp white cheddar, pepper jack for a kick, or even crumbled feta for a tangy twist.
• Mayo and sour cream: You can use all mayo or all sour cream if you prefer, or try Greek yogurt in place of sour cream for a lighter option. Plain yogurt works too but adds a bit more tang.
• Red wine vinegar: Apple cider vinegar or white wine vinegar make good substitutes and won’t change the flavor much.
• Dill: Fresh dill is always nice if you have it – use about 1 tablespoon. Parsley or chives also work well if you’re out of dill.

Watch Out for These Mistakes While Cooking

The biggest mistake people make with pea salad is skipping the cold water rinse for frozen peas, which leaves them with an icy, watery mess that dilutes the dressing – make sure to drain them really well and even pat them dry with paper towels if needed.

Another common error is adding the dressing right before serving, but this salad actually tastes better when it sits in the fridge for at least an hour, giving the flavors time to blend together and the peas time to absorb all that creamy goodness.

Don’t go overboard with the red onion since raw onion can be pretty strong and overpower everything else – if you’re sensitive to it, try soaking the diced onion in cold water for 10 minutes before adding it to mellow out the bite.

Finally, resist the urge to make this salad more than a day ahead, as the vegetables will start releasing moisture and make everything watery and less appetizing.

What to Serve With Pea Salad?

Pea salad is one of those side dishes that works perfectly at summer cookouts and potlucks alongside grilled meats like burgers, hot dogs, or barbecue chicken. It pairs really well with other picnic favorites like potato salad, coleslaw, or baked beans to create a full spread. Since it’s already pretty filling with the cheese and creamy dressing, I like serving it with something simple like grilled chicken breasts or pulled pork sandwiches. You can also scoop it onto a bed of lettuce for a lighter lunch, or serve it with crackers as an appetizer before dinner.

Storage Instructions

Refrigerate: This pea salad actually tastes better after it sits for a few hours, so it’s perfect for making ahead! Keep it covered in the fridge for up to 3 days. The flavors really meld together nicely overnight, making it a great option for potlucks or meal prep.

Serve: Give the salad a good stir before serving since the dressing can settle at the bottom. I like to take it out of the fridge about 10 minutes before serving to take the chill off, but it’s also delicious served cold straight from the refrigerator.

Estimated Nutrition

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

• Calories: 900-1050
• Protein: 26-32 g
• Fat: 60-70 g
• Carbohydrates: 72-84 g

Ingredients

For the salad:

• 20 oz peas (I use Birds Eye for the best texture)
• 1/2 cup red onion (finely diced into 1/4 inch pieces)
• 1/2 red bell pepper
• 5 oz cheddar cheese (sharp variety gives a better flavor kick)

For the dressing:

• 1/2 cup mayo (I prefer Hellman’s Real Mayonnaise)
• 1/4 cup sour cream
• 1.5 tbsp red wine vinegar
• 1/2 tsp garlic powder
• 1/4 tsp onion powder
• 1 tsp dill
• 1/4 tsp sugar
• 1/4 tsp Dijon mustard
• salt
• pepper

Step 1: Prepare the Vegetables and Cheese

• 1/2 cup red onion
• 1/2 red bell pepper
• 5 oz sharp cheddar cheese

Dice the red onion into uniform 1/4 inch pieces—this small, consistent size ensures even distribution throughout the salad and prevents bites from being overwhelming.

Dice the red bell pepper into similar-sized pieces.

Cut the sharp cheddar cheese into small cubes or grate it, depending on your texture preference.

Set all prepared ingredients aside in separate small bowls.

Step 2: Thaw and Prepare the Peas

• 20 oz frozen peas

If using frozen peas, rinse them under cold water and drain thoroughly in a colander.

This step removes any ice crystals and helps them thaw slightly while maintaining their firm texture.

Pat them dry with a clean kitchen towel if they seem wet—excess moisture will dilute the dressing and make the salad watery.

Step 3: Whisk Together the Dressing Base

• 1/2 cup mayo
• 1/4 cup sour cream
• 1/4 tsp Dijon mustard

In a separate bowl, whisk together the mayo and sour cream until smooth and well combined.

This creamy base is the foundation of your dressing.

I like to add the Dijon mustard at this stage because it helps emulsify the dressing and adds a subtle tanginess that complements the sweetness of the peas.

Whisk it in thoroughly before adding the remaining seasonings.

Step 4: Season the Dressing

• 1.5 tbsp red wine vinegar
• 1/2 tsp garlic powder
• 1/4 tsp onion powder
• 1 tsp dill
• 1/4 tsp sugar
• salt
• pepper

Add the red wine vinegar, garlic powder, onion powder, dill, sugar, salt, and pepper to the mayo mixture from Step 3.

Whisk everything together until fully incorporated and smooth.

Taste the dressing and adjust seasonings as needed—the vinegar should provide brightness, and the dill should be aromatic but not overpowering.

Remember that the peas are naturally sweet, so you want the dressing to balance that with savory and tangy notes.

Step 5: Combine and Chill

• peas from Step 2
• red onion and red bell pepper from Step 1
• cheddar cheese from Step 1
• dressing from Step 4

In a large bowl, combine the thawed peas from Step 2 with the diced red onion and red bell pepper from Step 1, then add the cheddar cheese.

Pour the dressing from Step 4 over the vegetables and cheese, then gently fold everything together until all ingredients are evenly coated.

Refrigerate for at least 1-2 hours before serving—this allows the flavors to meld and the salad to develop better taste.

The cold temperature also keeps the peas firm and crisp.

Just before serving, give it a gentle stir and taste again, adjusting salt and pepper if needed.

Tasty Gluten Free Pea Salad

Delicious Tasty Gluten Free Pea Salad recipe with step-by-step instructions.

Print Recipe Pin Recipe

Prep Time 5 minutes mins

Cook Time 10 minutes mins

Total Time 17 minutes mins

Servings 8 servings

Calories 975 kcal

Ingredients

  

For the salad::

• 20 oz peas (I use Birds Eye for the best texture)
• 1/2 cup red onion (finely diced into 1/4 inch pieces)
• 1/2 red bell pepper
• 5 oz cheddar cheese (sharp variety gives a better flavor kick)

For the dressing::

• 1/2 cup mayo (I prefer Hellman's Real Mayonnaise)
• 1/4 cup sour cream
• 1.5 tbsp red wine vinegar
• 1/2 tsp garlic powder
• 1/4 tsp onion powder
• 1 tsp dill
• 1/4 tsp sugar
• 1/4 tsp Dijon mustard
• salt
• pepper

Instructions

 

• Dice the red onion into uniform 1/4 inch pieces—this small, consistent size ensures even distribution throughout the salad and prevents bites from being overwhelming. Dice the red bell pepper into similar-sized pieces. Cut the sharp cheddar cheese into small cubes or grate it, depending on your texture preference. Set all prepared ingredients aside in separate small bowls.
• If using frozen peas, rinse them under cold water and drain thoroughly in a colander. This step removes any ice crystals and helps them thaw slightly while maintaining their firm texture. Pat them dry with a clean kitchen towel if they seem wet—excess moisture will dilute the dressing and make the salad watery.
• In a separate bowl, whisk together the mayo and sour cream until smooth and well combined. This creamy base is the foundation of your dressing. I like to add the Dijon mustard at this stage because it helps emulsify the dressing and adds a subtle tanginess that complements the sweetness of the peas. Whisk it in thoroughly before adding the remaining seasonings.
• Add the red wine vinegar, garlic powder, onion powder, dill, sugar, salt, and pepper to the mayo mixture from Step 3. Whisk everything together until fully incorporated and smooth. Taste the dressing and adjust seasonings as needed—the vinegar should provide brightness, and the dill should be aromatic but not overpowering. Remember that the peas are naturally sweet, so you want the dressing to balance that with savory and tangy notes.
• In a large bowl, combine the thawed peas from Step 2 with the diced red onion and red bell pepper from Step 1, then add the cheddar cheese. Pour the dressing from Step 4 over the vegetables and cheese, then gently fold everything together until all ingredients are evenly coated. Refrigerate for at least 1-2 hours before serving—this allows the flavors to meld and the salad to develop better taste. The cold temperature also keeps the peas firm and crisp. Just before serving, give it a gentle stir and taste again, adjusting salt and pepper if needed.