Why You’ll Love This Recipe
Hot Girl Summer Salad is a vibrant, crunchy, and refreshing chopped salad that went viral on TikTok for good reason—it’s flavorful, low in calories, and easy to prepare. Packed with hydrating cucumbers, savory bell peppers, and protein-rich chickpeas, this salad is perfect for meal prepping or enjoying on a hot day. The tangy dressing ties everything together for a satisfying, energizing bite.
ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
cucumbersgreen bell peppersred bell peppersred onionchickpeas (canned or cooked)banana pepper ringsbanana pepper brinered wine vinegarolive oilsaltblack peppergarlic powderoregano
directions
Dice the cucumbers, green bell peppers, red bell peppers, and red onion into small, even pieces.
Rinse and drain the chickpeas, then add them to a large mixing bowl with the chopped veggies.
Add banana pepper rings to the bowl, then pour in a few spoonfuls of the brine for extra flavor.
In a separate small bowl, whisk together olive oil, red wine vinegar, salt, black pepper, garlic powder, and oregano.
Pour the dressing over the salad ingredients and mix well to coat everything evenly.
Refrigerate for at least 30 minutes to allow flavors to meld.
Serve chilled and enjoy!
Servings and timing
This recipe yields approximately 4 servings.Preparation time: 15 minutesChilling time: 30 minutesTotal time: 45 minutes
Variations
Add crumbled feta or vegan cheese for a creamy twist.
Mix in diced avocado just before serving for extra richness.
Include grilled chicken or tuna to make it a full meal.
Swap chickpeas for black beans or white beans for variety.
Toss in fresh herbs like parsley or basil for added freshness.
storage/reheating
Store Hot Girl Summer Salad in an airtight container in the refrigerator for up to 3 days.Best served cold; do not heat.Re-stir before serving to redistribute the dressing and flavors.
FAQs
What makes this salad “Hot Girl Summer”?
It’s light, hydrating, and energizing—perfect for hot weather and a feel-good lifestyle.
Can I make this ahead of time?
Yes, it’s ideal for meal prep and even tastes better after chilling.
Are there any substitutes for banana peppers?
Try pickled jalapeños or pepperoncini for a spicier kick.
Is this salad vegan?
Yes, it’s completely plant-based as written.
Can I use store-bought dressing?
You can, but the homemade version adds the best flavor.
Do I need to peel the cucumbers?
Peeling is optional—leave the skin on for added fiber and crunch.
Can I add grains like quinoa?
Absolutely, quinoa or couscous makes it heartier.
Is it gluten-free?
Yes, as long as no additives in your chickpeas or dressing contain gluten.
How spicy is it?
It has a mild tang; spice level can be adjusted with the type of peppers used.
Can I use other beans?
Yes, white beans, black beans, or lentils all work well.
Conclusion
Hot Girl Summer Salad is more than just a viral sensation—it’s a crisp, flavorful, and fuss-free dish that’s perfect for sunny days and healthy living. Whether you’re making it as a light lunch or a BBQ side, this salad is sure to keep you cool, nourished, and glowing all season long.
Print
Hot Girl Summer Salad (Viral TikTok Recipe)
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Total Time: 15 minutes
- Yield: 4 servings 1x
- Category: Salad
- Method: No-Cook
- Cuisine: American
- Diet: Vegan
Description
The Hot Girl Summer Salad is a fresh, crunchy, and tangy chopped salad that went viral on TikTok. It’s made with simple, affordable ingredients and perfect for a light, healthy meal or snack.
Ingredients
- 1 green bell pepper, finely chopped
- 1 cucumber, finely chopped
- 1/2 red onion, finely chopped
- 1/2 cup dill pickles, finely chopped
- 1/4 cup banana peppers, chopped
- 1/2 cup shredded carrots
- 1/4 cup sunflower seeds (optional)
- Juice of 1 lemon
- 2 tbsp olive oil
- 1 tbsp apple cider vinegar
- 1 tsp garlic powder
- 1/2 tsp salt
- 1/4 tsp black pepper
Instructions
- Chop all the vegetables (bell pepper, cucumber, red onion, pickles, banana peppers, and carrots) into small, bite-sized pieces.
- In a large bowl, combine the chopped vegetables and sunflower seeds (if using).
- In a small bowl or jar, whisk together the lemon juice, olive oil, apple cider vinegar, garlic powder, salt, and black pepper.
- Pour the dressing over the salad and toss until evenly coated.
- Let the salad chill in the fridge for at least 15–30 minutes to allow flavors to meld.
- Serve cold and enjoy!
Notes
- You can add cooked quinoa or chickpeas for extra protein.
- This salad stores well in the fridge for up to 3 days.
- Adjust lemon juice and vinegar to taste if you prefer more tang.
Nutrition
- Serving Size: 1 cup
- Calories: 120
- Sugar: 4g
- Sodium: 420mg
- Fat: 8g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 10g
- Fiber: 3g
- Protein: 2g
- Cholesterol: 0mg
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