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A refreshing Cantaloupe Salad with red onion, lime, cilantro, mint, Aleppo chili flakes, pepitas and optional crumbled feta (optional) - an easy healthy summer salad, perfect for potlucks and gatherings. Vegan adaptable! #cantaloupe #cantaloupesalad

Cantaloupe Salad Recipe

  • Author: Sylvia Fountaine
  • Prep Time: 20
  • Total Time: 20 minutes
  • Yield: 8-10 1x
  • Category: 77428
  • Method: tossed
  • Cuisine: Mediterranean


A refreshing Cantaloupe Salad with Mint, Lime and Pepitas and optional crumbled feta (optional) – a tasty healthy summer salad, perfect for potlucks and gatherings.


Units Scale
  • 1/2 cup red onion, finely sliced
  • a bowl of cold salted water ( 1 teaspoon salt per cup of water)
  • 1 medium cantaloupe (3-3.25lb) rind and seeds removed.
  • 1/2 a jalapeno chili, very finely diced ( 12 tablespoons)
  • zest from 1 small lime


Garnish with:

  • 1/4 cup chopped mint
  • 1/4 cup chopped Italian parsley
  • 1/41/2 cup raw or roasted pumpkin seeds (pepitas)
  • 1/2 cup crumbled feta (optional- ok to leave vegan)
  • light dusting of Aleppo Chili flakes


Place sliced onions in a bowl of generously salted, cold water. Set aside. ( To remove bitterness)

Cut cantaloupe in half, spoon out seeds, cut into large wedges, and remove rind with a paring knife. Slice each wedge into 1/2 inch thin slices. Then cut slices into 1-inch, bite-size, triangular pieces and place in a big wide flat serving dish ( or bowl).  Add jalapeno, drain the onions and scatter over top, and add the lime zest.

Whisk the dressing ingredients together in a small bowl. Toss with the cantaloupe. Taste for acid and salt and honey. Every melon is different with various degrees of sweetness. If too sweet, add another squeeze of lime, if not sweet enough, perhaps more honey. Adjust to your taste.

Scatter the fresh herbs over top, add the pumpkin seeds and optional feta. Cover and refrigerate until ready to serve. This salad likes to be cold! Can be made several hours ahead.


Cutting the cantaloupe into thinner pieces rather than “chunks” seems to work better here.


  • Serving Size: 1 cup - with the feta
  • Calories: 176
  • Sugar: 9.7 g
  • Sodium: 322.9 mg
  • Fat: 13.4 g
  • Saturated Fat: 3.2 g
  • Carbohydrates: 12.1 g
  • Fiber: 1.9 g
  • Protein: 4.9 g
  • Cholesterol: 8.3 mg

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