You’ve heard heart of palm is good for your health and went straight to the store to get some. Now you have one or two cans sitting in your pantry and don’t really know what to do with them? Well… in this blog, I’m going to show you a very easy, very quick, and delicious salad you can make in less than 15 minutes . The perfect way to finally use that can of palmito sitting in your pantry. Today is the day you’ll fall in love with heart of palm. If you want to watch the video instead click here.
Heart of palm (or palmito in Spanish) is an incredibly versatile ingredient that’s easy to work with. This salad pairs beautifully with just about any meal you’re planning, from grilled fish and chicken to a simple bowl of rice. And here’s a fun twist: if you chop the heart of palm a little finer, you can even turn it into a dip to enjoy with chips or tortilla chips.
What Exactly Is Heart of Palm?
Heart of palm is the core of a palm tree. Only certain palm tree species are suitable for harvesting the heart, and not all palm trees are edible. In Costa Rica, finding fresh palmito is very common, but because it has a short shelf life, it cannot be exported in its fresh form. Instead, it’s usually canned in a brine to preserve it for longer storage.
During the canning process, palmito is cooked, which means that once you open a can, it’s ready to use and doesn’t require any additional cooking. However, it’s worth noting that the brine can sometimes be too salty or too vinegary, so rinsing it off right after opening the can helps remove that strong flavor.
The reason you’ve probably heard that heart of palm is good for your health is because it’s very low in carbohydrates and helps satisfy your appetite quickly. It’s also rich in fiber, which supports digestion, and contains important minerals such as potassium, zinc, copper, and iron. Additionally, it provides all nine essential amino acids, making it a valuable plant-based source of protein.
But What Does It Taste Like?
Some people compare heart of palm to artichokes, while others say it’s similar to white asparagus. I honestly can’t tell you exactly what it tastes like because I’ve been eating heart of palm my entire life, and to me, it simply tastes like heart of palm. But what I can assure you is that it’s delicious.
It has a mild, earthy flavor and a texture that’s both crunchy and creamy. If you want to hear how crunchy it is straight from the can, go watch the video here. The outside is crisp, while the inside is soft and creamy.
Even though it has its own unique flavor, heart of palm is very versatile and absorbs the flavors of whatever you pair it with. That’s why we love it and use it so much. We add heart of palm to a wide variety of dishes such as empanadas, salads, rice, casseroles, dips, and many more recipes.
Like I said before, it’s not only very healthy and nutritious, it’s also delicious and low in carbs. If you’d like me to show you more delicious ways to cook with this ingredient, let me know in the comments!
Ingredients for Heart of Palm Salad
Here’s a list of the ingredients I used to make my heart of palm salad, along with some suggestions for possible substitutions.
🌴Heart of palm
The one I’m using is from Melissa’s Produce (not sponsored), and from all the canned palmito I’ve tried, this one is by far my favorite. It has a fresh, delicate flavor that’s as close as it gets to fresh palmito, which is easy to find in Costa Rica. I even made a short video explaining why I love it and how fresh it tastes, and you can find it here.
I was able to buy Melissa’s at my regular grocery store in Missouri, in the produce section under the refrigerated items. I’ve also seen it at Costco (although I haven’t tried that one yet, I’ve heard good things about it). Also, check the canned goods aisle of your supermarket, where you’ll likely find a few other brands. Whichever one you choose, I recommend rinsing off the brine they’ve been sitting in before using them. That liquid can sometimes be too salty or vinegary, and I prefer the cleaner taste without it. Of course, if you like the flavor of the brine, you can skip rinsing and use them straight from the can.
🧅 Onion and 🌶️ Bell peppers
I’m using yellow onion and red bell pepper for this recipe. Please use what you have, if you only have red onion, use that, and if you only have green peppers, don’t run to the store to get anything else. The main point of this salad is to highlight the palmito, and since it’s the main ingredient, everything else will simply complement it.
🍅 Tomatoes, 🌿 Celery, and 🌱 Cilantro
For tomatoes, I’m using cherry tomatoes because I think they look very fancy, but any type of tomato will work just fine. I’m also using only the tender leaves of celery, since they have a slightly stronger flavor than the stalks. Using the stalks would compete with the crunchiness of the palmito, and I only want that texture coming from the palmito (remember, heart of palm is the star here). Finally, cilantro will add a burst of freshness to this salad.
🍋 Limes or lemons, 🥄 Mayo, and 🌶️ Mustard
For this salad, you can use either limes or lemons. Limes will give the salad a brighter, slightly more tangy flavor, while lemons add a softer, more mellow acidity. Either way, the result will be delicious. For the mayo, I’m keeping it very light here, but if you want a creamier consistency, you can skip the lemon juice and increase the amount of mayo. It will be awesome too. Add mustard to boost the flavor of the dressing. It brings a gentle tangy note, helps balance the acidity, and makes the dressing come together beautifully.
🥫 Lizano Sauce
Lizano sauce, or salsa Lizano, is a beloved Costa Rican sauce that’s been around for more than 120 years. It’s made from a mix of vegetables and spices, and it adds a savory, tangy, slightly sweet flavor that’s hard to replicate. A little goes a long way. You can get it here, but if you can’t find it or just don’t feel like trying something new, I get it. Some days I’m in the mood to experiment and some days I’m not. You can simply skip it, and your salad will still taste delicious without it.
🍯 Agave
It doesn’t have to be agave specifically, but adding something sweet to this salad is exactly what’s needed to balance the tangy, acidic, and pungent flavors with a sweet, gentle note. You could use maple syrup, honey, or even sugar — just a little bit. Your salad won’t taste sweet, but that small amount will make it much more pleasant and balanced to eat.
🧂 Salt and Pepper
I’ll leave in the recipe the exact amount I used, but please adjust to your liking. Everyone’s taste is different, so feel free to add a little more or a little less to make the salad perfect for you.
💡 Extra Tips for Making Tropical Fruit Salad
- Choose the freshest heart of palm you can find. Look for heart of palm in the refrigerated section of the produce aisle, usually sold in clear glass jars. It tends to have a shorter shelf life, but that’s a good sign — it means it contains less salt and fewer preservatives and will taste fresher.
- Don’t worry if canned is your only option. If refrigerated palmito isn’t available, canned works just fine. Simply rinse it thoroughly with plenty of water after opening to remove some of the salty or vinegary brine.
- Cut it the way that works best for your dish. You can slice heart of palm into rounds or lengthwise depending on the look and texture you want. Some people even substitute traditional spaghetti with heart of palm spaghetti for a lighter, low-calorie alternative. (There’s nothing wrong with calories, but if it tastes good and has fewer — heck, count me in!)
- Add the dressing at the right time. Only add the dressing right before serving the salad. This keeps the vegetables crisp and the flavors fresh. You can also adjust the amount depending on how creamy or light you want it.
- Make it your own with extra vegetables. This salad is super flexible, so feel free to customize it. Add spinach, sliced radishes, avocado, or any other veggies you enjoy.
- Adjust the dressing to your taste. If you prefer a creamier dressing, use less lemon juice and increase the amount of mayonnaise. Small adjustments can make a big difference in flavor and texture.
Step-by-step photos
Pictures speak louder than words, so here’s a step-by-step with photos (and just a few words) to show you how to prepare Heart of Palm Salad.
Step 1: Prep the onion
Slice the onion very thin, either lengthwise or against the layers.
Step 2: Marinate with lemon juice
Add the juice of 1 lemon, stir, and make sure the onion is fully coated with the juice.
Step 3: Slice the heart of palm
Cut the heart of palm into rounds, making sure they are all about the same size, and place them in a large bowl.
Step 4: Combine onion and heart of palm
Remove the onion from the lemon juice and add it to the bowl with the salad. Save the lemon juice for the dressing.
Step 5: Prepare the dressing
Add the mayonnaise, agave, and the remaining dressing ingredients to the reserved lemon juice.
Step 6: Whisk until smooth
Using a whisk, combine all the ingredients until smooth and free of lumps.
Step 7: Add dressing before serving
Add the dressing to the salad right before you’re about to serve it.
Step 8: Mix gently
Gently mix the salad with a spatula. Avoid using a fork, as it could break the heart of palm and you want to keep the round shape intact.
💡 Your Fruit Salad Questions, Answered
Yes, you can prep all the ingredients a few hours in advance, but wait to add the dressing until just before serving. This keeps the salad fresh and prevents the heart of palm from becoming too soft.
No, canned heart of palm is already cooked during the preservation process, so it’s ready to eat straight from the can or jar.
There’s no exact substitute, but if you’re making a salad, you can replace heart of palm with other vegetables like cucumbers, zucchini, or yellow squash. If you want to keep a flavor closer to the original, try using artichokes or white asparagus instead.
This version is not, because it includes mayonnaise, but you can easily make it vegan by replacing it with vegan mayo or skipping it altogether. Salsa Lizano is vegan, so you can use that as well for extra flavor.
Heart of palm pairs beautifully with a variety of foods. It goes especially well with grilled fish, chicken, or shrimp, and it’s a great complement to rice dishes or casseroles. You can also serve it alongside fresh greens, avocado, or citrus-based dressings for a light, refreshing meal.
🌴 Why You’ll Love Heart of Palm Salad
It’s crunchy, full of great flavor, and packed with health benefits. What else can I say? Oh! It’s fresh and it reminds me of Costa Rica — it takes me straight to a beautiful beach, enjoying this salad with some fresh-caught fried fish and a very cold passion fruit juice, all while listening to Bob Marley’s “Every Little Thing Is Gonna Be Alright” 🎶
Singin’: “Don’t worry about a thing…” 🎶 Haha, now I can’t get the song out of my head. This is still a very young blog, but I’ll be bringing you recipes like breaded tilapia, grilled chicken, and other Costa Rican dishes you can enjoy with this amazing salad.
For now, you can:
Make white rice
And black beans to enjoy alongside this beautiful salad.
Besitos (kisses),
Mara
Costa Rican Heart of Palm Salad
Equipment
- Cutting board and knife
Ingredients
Ingredients for Heart of Palm Salad
- 550 g heart of palm about 2 jars
- ¼ sweet onion julienned
- ¼ bell pepper julienned
- 2 celery sticks diced
- 1 small bunch cilantro chopped
- 10-12 cherry tomatoes halved
For the Dressing
- 1 lemon juiced
- 1 tablespoon agave
- 2 tablespoons mayonnaise
- 1 teaspoon Lizano sauce
- ½ teaspoon mustard
- ½ teaspoon salt
- ½ teaspoon black pepper
Instructions
Prep the vegetables:
- Slice ¼ of a medium onion into very thin slices. Place them in a small bowl with the juice of 1 lime, stir well to coat, and set aside. This helps remove the raw flavor and makes it more pleasant in the salad.
- Julienne the red bell pepper, cut the cherry tomatoes in half, chop the tender celery leaves or celery stalks, and finely chop the cilantro. Place everything in a large mixing bowl.
- Add the heart of palm: Slice the heart of palm lengthwise or into rounds, keeping the thickness even, and add it to the bowl with the rest of the vegetables.
- Combine the onion: Remove the onion from the lime juice and add it to the salad. Save the lime juice for the dressing.
Make the dressing:
- In the same bowl with the lime juice, whisk together the mayonnaise, mustard, Salsa Lizano (optional), agave, salt, and black pepper until smooth. Taste and adjust seasoning if needed.
- Dress and serve: Add the dressing to the salad right before serving. Start with a small amount, mix gently with a spatula, taste, and add more if desired. Adjust salt and pepper one last time and serve immediately.
Video
Notes
- Choose heart of palm from the refrigerated section when possible; it’s fresher and has fewer preservatives.
- If using canned heart of palm, rinse it well to remove excess salt or vinegar from the brine.
- Slice it into rounds or lengthwise depending on your preference. You can even use heart of palm as a pasta substitute.
- Add the dressing right before serving to keep the salad fresh and crisp.
- Add extra veggies like spinach, radishes, or avocado to customize your salad.
- For a creamier dressing, reduce the lemon juice and add more mayonnaise.
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