You’re going to fall in love with the refreshing flavors of this unique pickled beet salad recipe! It’s tangy, crunchy, and bursting with complex flavors and textures that you’ll come back for again and again.
This recipe is courtesy of my uncle Chandra, who whipped it up in less than 5 minutes while I was visiting one day. I was so impressed with the flavor profile of this dish that I set out to recreate it. I think I nailed it, and I hope you love it as much as I do!
💬If you try this recipe, please leave me a rating and/or comment below!
*Note: This article includes affiliate links that are clearly marked. As an Amazon Associate, I earn from qualifying purchases.
Why You’ll Love This Recipe
I don’t recommend eating pickled foods often, as “pickled” usually means high in sodium. However, this pickled beet salad recipe is the exception.
Surprisingly, this recipe contains only 56 milligrams of sodium per generous serving. This is because the pickled beets are combined with fresh cucumber, avocado, and other fresh ingredients to help reduce the overall sodium content.
Who doesn’t love a good, light, refreshing salad recipe that isn’t your typical leaf lettuce salad? Trust me when I say, this salad is impressive and will be your new, go-to salad when a craving hits.
This pickled beet salad recipe is also great for:
- Meal prepping on busy work weeks
- A quick side dish for BBQs, potlucks, or family meals
- A light lunch when you want something nutrient-dense but not heavy
- Making during the summer months if you have access to fresh garden cucumbers and tomatoes!
Pickled Beets Nutrition
Beets are a heart-healthy veggie that can help your body produce nitric oxide. Nitric oxide-rich foods like beets may improve blood flow and reduce blood pressure (1). While the pickling process does reduce some of the nutritional value, it is still a great way to fit in a serving of veggies and get some of their nutritional value.
Pickled beets contain fiber, potassium, calcium, iron, and other trace vitamins and minerals. Just be sure to find one that has minimal added sugars and sodium. For this recipe, I used Perfectly Pickled Beets by Love Beets* (affiliate link), which also does not contain any high fructose corn syrup- for those wanting to avoid this ingredient.
😍Not to mention the other nutrient-dense star ingredients in this recipe:
- Olive oil and avocado for heart-healthy monounsaturated fats
- Cucumber, which is hydrating and low in calories
- Jalapeno, which contains capsaicin and vitamins A and C
Ingredients You’ll Need
- Pickled beets (store-bought or homemade)- Any brand will work however you may prefer ones that avoid using high-fructose corn syrup and other artificial ingredients. Two brands I recommend are Perfectly Pickled Beets by Love Beets* (affiliate link) or the more readily available Safie Sweet Pickled Beets* (affiliate link).
- Avocado– Make sure you have ripe but firm avocados. You want them to keep their shape after chopping them, not turn to mush.
- Cucumber– Persian or English cucumbers are perfect in this pickled beet salad, though you may even use Kirby cucumbers, which are the ones most often used to make pickles!
- Grape tomatoes– Cherry tomatoes or chopped greenhouse tomatoes will also work in this recipe however I prefer grape tomatoes which are always available in my area.
- Red onion– Feel free to use as much or as little red onion as you like. I’m not the biggest fan of raw red onion (hello, onion breath!)
- Cilantro– Okay, now this is a must-have ingredient. Cilantro or coriander leaves give this recipe an herbaceous and slightly citrusy flavor that wouldn’t be the same without it.
- Extra virgin olive oil– The perfect base for a simple dressing.
- Lemon juice– Gives a sour and citrusy flavor without being overpowering. Plus, it keeps the avocado from turning brown!
- Sugar substitute– Just a small amount to counter the sourness of the lemon juice. Try Stevia or monk fruit or if you prefer regular table sugar, go for it.
- Black pepper– Add some cracked black pepper at the end to finish this recipe off.
How to Make Pickled Beet Salad
Step One: Prep the Ingredients
First, you want to prep all your ingredients by washing the cucumber, tomatoes, and jalapeno. Make sure to chop the cucumber, tomato, and avocado into similar bite-sized pieces. Next, slice or chop your pickled beets into bite-sized pieces (if using whole pickled beets).
I prefer to dice the red onion, jalapeno, and cilantro finely to incorporate their flavors evenly without being overpowering.
As you prep and chop each of these ingredients, place them one-by-one into the same large mixing bowl. Then set it aside for now to prepare the dressing.
Step Two: Prep the Dressing
Let’s get the super simple dressing ready to pour over your prepped produce!
First, get a small bowl or jar with a lid. Add your extra virgin olive oil along with all other dressing ingredients (lemon juice, sugar or sugar substitute, and black pepper).
Whisk vigorously until the dressing is emulsified (AKA combined well).
Step Three: Dress and Serve
Drizzle your dressing over your prepared veggies and gently toss to combine. You may add more black pepper, cilantro, or additional veggies of your choosing, to taste. Enjoy!
Quick Tips for Success
Check out these quick tips to get the best results from this pickled beet salad recipe and avoid staining your fingers and cutting board. 😉
- Use ripe but firm avocados to avoid having the avocados turn to mush as you gently mix ingredients.
- Chill the salad for at least an hour before serving for best flavor
- When chopping or slicing your beets, avoid staining you fingers by wearing food-safe gloves and lay parchment paper over your cutting board to avoid red, beet stains on cutting boards.
- While freshly squeezed lemon juice is best, I’ve also substituted lemon juice concentrate, such as ReaLemon* (affiliate link), in a pinch.
Serving Suggestions for Pickled Beet Salad
- Serve as an appetizer before the main meal
- Pair with a side of grilled fish or chicken
- Pair with crusty whole grain bread for a light meal- try my Easy and Cheap Garlic Bread with Olive Oil
- Ideal for potlucks, BBQs, or an everyday light lunch, snack, or side dish
Storage and Make-Ahead Tips
Storage: This pickled beet recipe is best eaten the same day it is prepared or within 24 hours. However, it can be stored in an air-tight container in the refrigerator for up to three days.
Make Ahead: Most ingredients can be chopped ahead of time, except the avocado, which will turn brown due to oxidation. If preparing this recipe ahead, please leave out the avocado until right before serving.
Fresh Pickled Beet Salad Recipe (With Avocado and Cucumber)
Equipment
- 1 large mixing bowl
- 1 small mixing bowl
Ingredients
Ingredients for Salad
- 1.5 cups Perfectly Pickled Beets Love Beets brand, or other pickled beet brand, chopped
- 1 cup grape tomatoes chopped
- ½ cup red onion chopped finely
- 2 medium jalapeno peppers chopped finely
- 2 medium, ripe but firm avocados chopped
- 2 tbsp fresh cilantro or coriander leaves chopped finely
Ingredients for Dressing
- 5 tbsp extra virgin olive oil
- 5 tbsp fresh lemon juice from ~2 lemons
- 1 packet granulated stevia or monk fruit
- black pepper to taste
Instructions
- After prepping all ingredients by chopping and dicing to the desired sizes, add the pickled beets, grape tomatoes, red onion, jalapeno, avocado, and cilantro to a large mixing bowl. Set aside for now.
- Make the dressing by adding extra virgin olive oil, fresh lemon juice, 1 packet of stevia (or desired sweetener), and black pepper to a small bowl. Alternatively, you can use a jar with a tight-fitting lid to place ingredients. Whisk with a fork until all dressing ingredients are combined. If using a jar, place the lid on tightly and shake until the dressing is emulsified (this takes less than 30 seconds).
- Pour your dressing over the beet mixture in the large mixing bowl. Mix gently to incorporate the dressing over all the salad ingredients. Add more black pepper or cilantro to garnish, if desired, and enjoy!
Notes
- For the most health benefits, use homemade pickled beets or find a canned variety with minimal added sugars. Several brands use natural ingredients that work well, while others contain high fructose corn syrup. I prefer Love Beets brand* (affiliate link) , but also love the Safie brand, which is always available in my grocery store.
- Adjust the amounts of these ingredients to your taste preferences.
- For less heat, reduce or omit the jalapeno pepper.
- You may substitute lime juice or lemon juice concentrate for 100% lemon juice.
- Try using your favorite sugar substitute instead of stevia, perhaps monk fruit?
- For freshest flavor, chill for 1 hour before eating and consume within 24 hours.
- Store in an air-tight container in the refrigerator for up to 3 days.
More Heart-Healthy Salad Recipes You’ll Love
If you liked this pickled beet salad recipe, you’ll love these other salad recipes!
- Mediterranean Quinoa Salad
- Best Kale Salad Ever!
- Grilled Chicken Summer Salad
- Kale Salad With Tahini Dressing
Kiran Campbell, RDN is a registered dietitian and entrepreneur with over 16 years of experience in nutrition and health. She holds a Bachelor’s degree in both dietetics and psychology, and is an active member of the Academy of Nutrition and Dietetics and the Cardiovascular Health and Well-being Dietetic Practice Group. Kiran is dedicated to delivering up-to-date, science-backed information on heart health and nutrition. Her mission is to support individuals living with heart disease and empower others to prevent it through informed, heart-smart choices. Learn more about Kiran by visiting her About Page.