Mediterranean Hearts of Palm Salad Recipe

hearts of palm salad
Kaleigh McMordie, MCN, RDN, LD
Total Time: 10 min
Prep Time: 10 min
Cook Time: 0 min
Servings: 2

Nutrition Highlights (per serving)

305 calories
13g fat
41g carbs
9g protein
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Nutrition Facts
Servings: 2
Amount per serving  
Calories 305
% Daily Value*
Total Fat 13g 17%
Saturated Fat 2g 10%
Cholesterol 4mg 1%
Sodium 189mg 8%
Total Carbohydrate 41g 15%
Dietary Fiber 9g 32%
Total Sugars 20g  
Includes 0g Added Sugars 0%
Protein 9g  
Vitamin D 0mcg 0%
Calcium 101mg 8%
Iron 3mg 17%
Potassium 1927mg 41%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Who said salads are boring? They don’t always have to be made of lettuce. This salad is made of fresh and flavorful Mediterranean ingredients. Cherry tomatoes, basil, red onions, marinated artichoke hearts, hearts of palm, and chickpeas all combine into a hearty and filling salad that is bursting with flavor.

Vegetables and legumes provide almost half of your daily fiber needs, while heart-healthy olive oil adds healthy monounsaturated fats to keep you full and satisfied.


  • 1 cup canned hearts of palm, drained
  • 1 cup low-sodium canned chickpeas, drained and rinsed
  • 1 pint cherry tomatoes, halved
  • 1/4 red onion, sliced
  • 1 /2 cup basil leaves
  • 1/2 cup marinated artichoke hearts, quartered and drained
  • 1 tablespoon olive oil
  • 1 tablespoon red wine vinegar
  • 1 tablespoon water
  • ½ teaspoon freshly cracked black pepper
  • 1 tablespoon feta cheese (optional)


  1. Chop hearts of palm into bite-sized pieces. Add to a bowl with chickpeas, tomatoes, onion, basil and artichoke hearts.

  2. Whisk together oil, red wine vinegar, water, pepper, and feta. Pour over salad and gently toss to combine.

Ingredient Variations and Substitutions

You can make this salad vegan by omitting the feta cheese.​

You may eat this salad on its own for a delicious and filling vegetarian lunch, or serve with grilled chicken or fish for a more protein-rich meal.

Cooking and Serving Tips

You can find hearts of palm in the canned food aisle of most supermarkets and grocery stores.

This salad can be made ahead of time and stored in an airtight container in the refrigerator. It is great for making ahead and packing for lunch. The flavor gets even better as it marinates in the refrigerator!

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