---
title: "Hearts of Palm Salad — Fresh Ensalada de Palmitos with Avocado"
description: "Versión en Español. Hearts of palm salad, or ensalada de palmitos, is sliced hearts of palm with diced apple and tomato dressed in a vinaigrette of lemon juice, olive oil, ground almonds, mustard, and..."
url: https://www.chileanfoodrecipes.com/hearts-of-palm-salad-ensalada-de-palmitos-recipe/
date: 2026-10-05
modified: 2026-10-05
author: "Carlos Uhart M."
image: https://www.chileanfoodrecipes.com/wp-content/uploads/2026/10/hearts-of-palm-salad-featured.jpg
categories: ["Salads"]
type: post
lang: en
---

# Hearts of Palm Salad — Fresh Ensalada de Palmitos with Avocado

[Versión en Español](https://comidaschilenas.com/ensalada-de-palmitos/)

![Hearts of palm salad with avocado, apple, and tomato](https://www.chileanfoodrecipes.com/wp-content/uploads/2026/10/hearts-of-palm-salad-featured.jpg)*Hearts of palm salad*

Hearts of palm salad, or ensalada de palmitos, is sliced hearts of palm with diced apple and tomato dressed in a vinaigrette of lemon juice, olive oil, ground almonds, mustard, and salt, served over shredded lettuce and topped with seasoned avocado slices. It takes 20 minutes, needs no cooking, and serves 2.

A fresh, healthy summer salad with the pleasant, exotic flavor of hearts of palm.

Contents

- [1. How to Make Hearts of Palm Salad?](#How_to_Make_Hearts_of_Palm_Salad)
- [2. Nutritional Information](#Nutritional_Information)
- [3. Homemade Hearts of Palm Salad Recipe](#Homemade_Hearts_of_Palm_Salad_Recipe)
  - [3.1. Ingredients](#Ingredients)
  - [3.2. Instructions](#Instructions)
- [4. Additional Tips](#Additional_Tips)
  - [4.1. Keep the avocado green](#Keep_the_avocado_green)
  - [4.2. Use a tart apple](#Use_a_tart_apple)
  - [4.3. Toast the almonds](#Toast_the_almonds)
- [5. Frequently Asked Questions (FAQs)](#Frequently_Asked_Questions_FAQs)
  - [5.1. 1. Can I use fresh hearts of palm?](#1_Can_I_use_fresh_hearts_of_palm)
  - [5.2. 2. Can I make it ahead?](#2_Can_I_make_it_ahead)
  - [5.3. 3. What goes well with this salad?](#3_What_goes_well_with_this_salad)
- [6. Benefits of Hearts of Palm](#Benefits_of_Hearts_of_Palm)
- [7. Did You Know?](#Did_You_Know)
- [8. Recommended](#Recommended)

## How to Make Hearts of Palm Salad?

Good quality canned hearts of palm, whole or sliced, are easy to find and pair well with fresh apple, avocado, tomato, and lettuce.

## Nutritional Information

Each serving of hearts of palm salad contains approximately 200 kcal, 15 g of carbohydrates, 12 g of fat, 3 g of protein, 4 g of fiber, 8 g of sugars, 0 mg of cholesterol, and 150 mg of sodium. These values are estimates and may vary depending on ingredients and portion sizes.

## Homemade Hearts of Palm Salad Recipe

**Preparation:** 20 minutes
**Servings:** 2

### Ingredients

- 6 hearts of palm, sliced
- 1 apple, diced
- 1 avocado, sliced
- 1 tomato, diced
- ¼ head of lettuce, shredded
- Ground almonds
- Olive oil
- Lemon juice
- Mustard
- Salt
- Pepper

### Instructions

1. In a large bowl, combine the hearts of palm cut into 1 cm (½ inch) slices with the diced apple and tomato.
2. Dress with a vinaigrette of the juice of ½ lemon, olive oil, ground almonds, mustard, and salt to taste.
3. Arrange the lettuce as a base on a salad platter, add the dressed mixture, and top with the avocado slices seasoned with salt and pepper. Serve right away, very fresh.

## Additional Tips

### Keep the avocado green

Season the avocado and add a little lemon so it does not darken.

### Use a tart apple

A green apple adds crunch and contrast.

### Toast the almonds

Lightly toasted ground almonds give the vinaigrette more depth.

| Original ingredient | Substitute | Ratio | Flavor note |
| --- | --- | --- | --- |
| Ground almonds | Chopped walnuts | 2 tablespoons | More crunch |
| Apple | Pear | 1 | Softer, sweeter |
| Mustard | Honey mustard | 1 teaspoon | Sweeter dressing |
| Lettuce | Arugula | 2 cups | Peppery |

## Frequently Asked Questions (FAQs)

### 1. Can I use fresh hearts of palm?

Yes, if you can find them, though canned or jarred hearts of palm are the usual choice.

### 2. Can I make it ahead?

Prepare the vinaigrette and cut the ingredients ahead, but add the avocado and dressing just before serving.

### 3. What goes well with this salad?

Grilled fish, roast chicken, or as a light starter.

## Benefits of Hearts of Palm

Hearts of palm are low in calories and provide fiber and folate.

## Did You Know?

Hearts of palm come from the inner core of several palm species native to South America, and are also known as chonta or palmito.

## Recommended

- [Chilean Colihue Bamboo Shoot Salad Recipe](https://www.chileanfoodrecipes.com/chilean-coligue-bamboo-shoot-salad-recipe/)
- [Chilean Nalca and Digüeñes Salad Recipe](https://www.chileanfoodrecipes.com/chilean-nalca-and-diguenes-salad-recipe/)
- [Chilean Ulte Seaweed Salad Recipe](https://www.chileanfoodrecipes.com/chilean-ulte-seaweed-salad-recipe/)
- [Traditional Greek Salad Recipe](https://www.chileanfoodrecipes.com/traditional-greek-salad-ensalada-griega-recipe/)