Beetroot Salad with Yogurt (High-Protein)

Name: Beetroot Salad with Yogurt Recipe
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Ingredients: 1 medium beet; 5.3 ounces unsweetened Greek-style yogurt ((1 small carton) or ⅔ cup*); 2 teaspoons Dijon mustard; 1 1/2 tablespoons apple cider vinegar; 1 medium lemon (juice (about 2 tbsp) and zest); 1 large clove garlic; 2 teaspoons date syrup (or maple syrup, or to taste (optional)); Salt & freshly ground black pepper (to taste); 1 small red onion (thinly sliced or small dice); 1/4 cup chopped dill; 1/2 cup chickpeas (optional (see notes))

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This Beetroot Salad with Yogurt is dairy-free and protein-packed, featuring vegan Greek-style yogurt to keep you satisfied and beets to support heart health and boost longevity-created by a Registered Dietitian Nutritionist.

Beetroot salad with yogurt, red onion, chickpeas, and fresh dill on a white plate and a black fork.

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This vibrant salad is light and creamy, featuring cooked beets for lower oxalate levels and maximum nutrition. It combines earthy beetroot with a tangy, versatile dairy-free yogurt dressing, fresh dill, and optional crispy chickpeas for added plant-based protein and fiber, delivering a colorful, nourishing dish with big flavor and lasting satisfaction.

This vegan beet salad was inspired by my Raw Beet Salad and Creamy Cucumber Salad with protein and fiber for weight management.

Jump to:

🫜 Why Eat Beets
👩🏼‍🌾 Ingredients & Health Benefits
🌿 Substitutions
📝 Tips for Making Beetroot Salad with Yogurt
🫙 How to Meal-Prep Creamy Beetroot Salad Jars
Beetroot Salad with Yogurt Recipe
✔ Storage Tips
🙋🏽‍♀️ Recipe FAQs
🛍️ Shop Recipe Cookware and Ingredients
👩🏽‍🍳 Made this recipe?
🍽️ Related Recipes
💬 Comments

🫜 Why Eat Beets

Eating beets isn't just for those who are sick and want to get well-it's for anyone who wants to stay healthy and prevent disease progression with age.

Beets Lower Blood Pressure

Beets are rich in inorganic nitrates, which your body converts to nitric oxide. Nitric oxide helps dilate blood vessels, improving blood flow, reducing high blood pressure, and even helping with conditions like erectile dysfunction by supporting circulation to sex organs.

Longevity Effects

As we age, nitric oxide production naturally declines by about 10% per decade starting in our 20s, contributing to issues like high blood pressure, insulin resistance, exercise intolerance, and even cognitive decline. Incorporating nitrate-rich foods like beets can help maintain healthy blood flow, reduce inflammation, improve glucose transport out of the bloodstream, and support metabolic health.

Nitric oxide has also been shown in research to help with plaque regression in arteries, lower C-reactive protein (an inflammation marker), and potentially prevent telomere shortening-an indicator of cellular aging. Plus, it boosts mitochondrial function and may help mobilize stem cells for repair.

More Beet Benefits

Beyond cardiovascular benefits, nitric oxide also improves stomach defenses by killing ulcer-causing bacteria like H. pylori and other foodborne pathogens, while supporting mineral absorption. And lifestyle habits like regular exercise, exposure to sunlight, avoiding mouthwash and excessive fluoride toothpaste, and eating plenty of green leafy vegetables all help your body maximize nitric oxide production naturally.

👩🏼‍🌾 Ingredients & Health Benefits

Cucumber, dill, vegan yogurt, apple cider vinegar, lemon, garlic, date syrup, and Dijon mustard.

Below are some notes about the ingredients from me, as an expert in nutrition.

Beets: Beets are a powerful, nutrient-dense food with natural medicinal properties. They're rich in inorganic nitrates, which your body converts to nitric oxide-a key molecule for cardiovascular health.
Unsweetened nondairy Greek-Style yogurt: Provides gut-friendly probiotics, protein, and creaminess without added sugar or dairy.
Dijon mustard: Adds bold flavor with minimal calories, helping reduce the need for extra salt or fat.
Apple cider vinegar: May help with blood sugar control and adds tangy brightness.
Lemon juice: Rich in vitamin C, it boosts immune health and enhances flavor naturally.
Red onion: It contains antioxidants like quercetin that support anti-inflammatory benefits.
Garlic: Can improve blood circulation due to its sulfur-containing compounds, particularly allicin, which helps relax blood vessels and improve blood flow
Date syrup (optional): Natural sweetener with trace minerals and fiber, better for blood glucose regulation than refined sugar.
Fresh dill: Adds fresh, herby flavor along with antioxidants and micronutrients.

See the printable recipe card below for quantities.

🌿 Substitutions

This recipe is versatile and easy to adapt. Here are some simple ingredient substitutions.

Beets - Use golden beets instead.
Red onion - Substitute with shallots or omit them entirely.
Dill - If using dried dill, use about one-third the amount of fresh. Other herbs that work well include parsley, chives, tarragon, or cilantro for a different fresh flavor.
Nondairy yogurt - Unsweetened yogurt works best for this tangy dressing, but if you can only find sweetened yogurt, that will work too. The dressing will be slightly sweet, so you won't need to add any additional sweeteners, such as date syrup or maple syrup. I used unsweetened dairy-free Greek-style yogurt, but almond, cashew, and coconut would all be equally good culinary choices.

📝 Tips for Making Beetroot Salad with Yogurt

These additional tips will help you get the best results from this recipe.

Cooked beets diced into bite-size pieces in a glass bowl.

To cook the beet: For better blood glucose control and to reduce nitrates only slightly, cook until just al dente. Place one whole unpeeled beet in a pot, cover with water, and bring to a boil. Reduce to a simmer and cook for about 20 to 30 minutes. Cool, peel by rubbing off the skin, and cut into bite-size pieces.

Optional to mellow the sharpness: Soak the sliced red onion in 2 tablespoons of apple cider vinegar and 1 teaspoon of date syrup for about 10 minutes. Stir occasionally to coat well, then drain lightly before adding to the salad.

🫙 How to Meal-Prep Creamy Beetroot Salad Jars

Prepare salad jars ahead of time for the week.

Dairy-free creamy yogurt dressing ingredients in a glass jar.

Layer the ingredients in a jar, starting with the dressing on the bottom to keep veggies crisp. Add yogurt, mustard, date syrup, apple cider vinegar, lemon juice, and grated garlic.

Add the red onion (lightly pickled or raw), if using.

Creamy beetroot salad in a salad jar for meal prep.

Layer on the cooked beet and dill. Refrigerate for up to 4 days. When ready to eat, give the jar a good shake, turning it over several times to mix everything well. Add crispy roasted chickpeas before serving for a boost of fiber, protein, and extra crunch!

✔ Storage Tips

For meal prep jars: Store in airtight containers for up to 4 days to keep beets crisp and flavors fresh for meal prep.

For making ahead (no jars): Store the dressing separately and fold in the cooked beets and chopped dill just before serving. Top with crispy roasted chickpeas or plain chickpeas for serving.

🙋🏽‍♀️ Recipe FAQs

Why use cooked beets instead of raw in this salad?

Cooking beets reduces their oxalate content, making them easier to include regularly, and cooking until just al dente helps with better blood glucose control while keeping their nutrients intact.

Do cooked beets still help with nitric oxide production?

Yes! While cooking slightly reduces nitrates, beets remain an excellent source that supports your body's nitric oxide production, which helps improve blood flow, lower blood pressure, and support overall cardiovascular health.