By Anna Rios, Mexican Registered Dietitian
Mexican cuisine is rich in fresh, vibrant ingredients that come together to create delicious and nutritious salads. Whether you’re looking for a refreshing side dish, a protein-packed meal, or a zesty appetizer, traditional Mexican salads offer a variety of flavors and textures.
Many of these dishes are naturally plant-based or easily adaptable, making them perfect for anyone looking to enjoy the essence of Mexican cooking with a healthy twist. While most of these are traditional Mexican Salads that my family makes, some are plant-based versions of traditional dishes that are so veggie-packed that they count as salads 🙂
Here’s a roundup of some of my favorite traditional Mexican salads that you’ll love!
Nopal Salad (Ensalada de Nopal)
This Nopal Salad (Ensalada de Nopal) is my all-time favorite traditional Mexican salad. It is a staple in Mexican households, made with tender cactus, tomatoes, onions, and cilantro, all tossed in a light dressing. Nopales are packed with fiber, antioxidants, and essential vitamins, making this salad both nutritious and delicious. It has a slightly tangy taste and a unique, crisp texture. Perfect as a side dish or a light meal!
Ensalada de Garbanzos
This protein-packed salad features chickpeas, crunchy vegetables, and a zesty chili oil lime dressing. It’s a refreshing and satisfying dish that’s great for meal prep or as a quick and easy lunch. The combination of garbanzo beans, nopales, and tomatoes makes it a fiber-rich meal that will keep you feeling full and energized.
Mexican Coleslaw
A vibrant take on traditional coleslaw, this Mexican version features crunchy cabbage, tomatoes, jalapeños, red onion, and a tangy lime dressing. It’s a lighter and healthier alternative to mayo-based coleslaw, making it a great side dish for tacos, carne asadas, or burrito bowls.
Vegan Ceviche
A plant-based twist on a classic seafood dish, this vegan ceviche uses heart of palm or mushrooms in place of fish. Combined with tomatoes, onions, cucumbers, and citrus juice, it captures the bright and zesty flavors of traditional ceviche. It’s a perfect appetizer for any gathering!
Vegan Aguachile
This vegan aguachile recipe is a refreshing, tangy, and delicious Mexican dish that is super easy to make. This recipe incorporates meaty king oyster mushrooms and hearts of palm to substitute the shrimp. The meaty mushrooms, hearts of palm, cucumber, and red onion is marinaded in a zesty and flavorful salsa verde make it easy to get your veggies in! It’s a flavorful and refreshing dish that’s perfect for a hot day.
Black Bean Salad
This simple yet flavorful salad combines black beans, avocado, tomatoes, and red onion with a squeeze of lime juice. It’s a refreshing and nourishing dish that provides plenty of protein, fiber, and healthy fats. Serve it as a side, enjoy it as a dip with tortilla chips, or use it as a filling for tacos.
Vegan Chickpea Tuna Salad (Mexican-style)
Inspired by traditional ensalada de atún, this plant-based version swaps tuna for chickpeas while keeping the same creamy and tangy flavors. The addition of lime, jalapeño, and vegan mayo makes this a flavorful and satisfying option for sandwiches, tostadas, or lettuce wraps
Pico de Gallo
Pico de gallo is a fresh, chunky salsa that can double as a simple salad. Made with diced tomatoes, onions, cilantro, and jalapeño, this dish is full of flavor and pairs perfectly with tacos, grilled dishes, or simply as a dip with chips. Add your choice of diced cucumber, avocado, shredded cabbage, and bell pepper to make it even bigger!
3 Bean Salad
This hearty three-bean salad is a protein-rich dish made with black beans, kidney beans, and garbanzo beans, tossed in a zesty dressing. It’s a great option for meal prep, potlucks, or as a satisfying side dish. The combination of beans and fresh veggies makes it a nutritious and delicious choice.
Jicama and Grapefruit Salad
This jicama grapefruit salad with sweet soy dressing from The Vegetable Butcher is refreshing, tangy, crunchy, and the right amount of sweet. Get the recipe here!
Traditional Mexican Salads
Traditional Mexican salads are not only packed with bold flavors but also offer a wealth of health benefits. They incorporate fresh vegetables, legumes, and wholesome ingredients that make each dish both nutritious and satisfying. Whether you’re looking for a light side dish or a filling meal, these salads showcase the best of Mexican cuisine while fitting into a balanced, plant-based lifestyle. Give them a try and enjoy the vibrant flavors of Mexico in a fresh and healthy way!
