Spicy Cantaloupe Salad with Lime & Mint
A vibrant and refreshing sweet-and-spicy cantaloupe salad featuring zesty lime and fresh herbs, perfect for a light side dish or a surprising summer treat.
For 4 servings
Carefully cut the cantaloupe in half, scoop out the seeds, and then cut the flesh into 3/4-inch cubes. Place the cubed cantaloupe into a large mixing bowl.
Finely dice the red onion and mince the jalapeño. For less heat, make sure to remove the seeds and white pith from the jalapeño. Add both to the bowl with the cantaloupe.
Roughly chop the fresh cilantro and mint. Add the chopped herbs to the bowl.
In a small separate bowl, whisk together the fresh lime juice, lime zest, sea salt, black pepper, and the optional honey or agave nectar until well combined.
Pour the dressing over the cantaloupe mixture. Gently toss everything together until the fruit and herbs are evenly coated with the dressing.
Allow the salad to sit for at least 10-15 minutes at room temperature (or chill for 30 minutes) to allow the flavors to meld and develop.
Taste and adjust seasonings if necessary, adding more salt, lime, or a pinch of chili flakes for extra heat if desired.
Serve chilled or at room temperature as a refreshing side dish or light snack.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Always use a ripe cantaloupe for the best flavor; it should smell sweet at the stem end and feel slightly soft.
- 2Adjust the spice level by controlling the amount of jalapeño seeds and pith you include, or by adding a pinch of red pepper flakes.
- 3For an elegant presentation, use a melon baller to create perfectly round cantaloupe spheres.
- 4To prevent the salad from becoming watery, avoid over-tossing and serve within a few hours of preparation. If making ahead, keep the dressing separate and combine just before serving.
Adapt it for your goals.
Tropical Twist
Add diced mango, pineapple, or a few slices of avocado for extra creaminess and tropical notes.
Herb & Spice SwapHerb & Spice Swap
Experiment with other herbs like basil or a touch of fresh grated ginger. For a different kick, try a pinch of Tajín seasoning instead of just salt.
Protein BoostProtein Boost
Turn this into a light meal by adding crumbled feta cheese, grilled shrimp, or shredded chicken.
Why this is on our healthy list.
Hydration Powerhouse
Cantaloupe is over 90% water and rich in electrolytes, making this salad excellent for hydration, especially during warm weather.
Rich in Vitamins
Both cantaloupe and lime are excellent sources of Vitamin C, which supports immune function and promotes healthy skin, while cantaloupe also provides Vitamin A for vision.
Digestive Support
The fiber content in cantaloupe aids in healthy digestion, and the fresh herbs can contribute to overall gut health.
Frequently asked questions
This salad is best served within a few hours of preparation. If you need to make it further in advance, prepare the cantaloupe and dressing separately, then combine and toss just before serving to maintain freshness and prevent the melon from becoming watery.
