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Hot Girl Summer Salad

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You can’t have summer without a hot girl summer salad!

This tiktok viral salad recipe is perfectly delicious, totally healthy, and with millions of views, it fits our goals for sharing the most loved, most shared, and most socially exploded dishes. 

One of the best summer recipes of all time, this light salad is fresh and flavorful and every bit worth your time.  

hot girl summer salad on a white plate.

Why you will love making this Summer Salad Recipe

Summer is here, and the time to feel good while enjoying the gorgeous weather is upon us.

From viral light and delicious green goddess salad recipe to this refreshing chicken kale salad recipe, this hilariously named “hot girl summer salad” is another excellent recipe for the books. 

This recipe is a delicious salad. There is no need for leafy greens or fresh spinach to chow down on a hot summer day.

Where did Hot Girl Salad come from?

We initially saw this on @thesaladlab; however, after some research, I believe the original recipe creator is Jayria @herdresscode – Both creators have amazing content so check them both out! 

Jayria originally shared this salad recipe saying it helped her cut some weight and KEEP IT OFF. That’s probably due to the fantastic flavors and combination of delicious cut vegetables and homemade light dressing. Whatever it is, we agree with the entire flavor profile.

Would we make this viral side dish recipe again? Yes!

This is better than I thought it would be! HA!

I like that it has hard boiled eggs in it and no cheese. I love cheese (and eggs), but it’s nice to find something without cheese. Plus, at 8 cups of salad, this side dish can last for days and be shared at the dinner table quite quickly.

Salad Ingredients: 

  • Vegetables: Cucumbers,  green pepper,  and red onion. 
  • hard-boiled eggs
  • pepperoncini, drained
  • sunflower seeds
sunflower seeds in a measuring cup.

Dressing Ingredients

  • virgin olive oil
  • red wine vinegar
  • lemon juice
  • minced garlic
  • dry Italian seasoning
  • maple syrup
  • red pepper flakes
  • salt and black pepper


The key to this recipe is prep! Make sure to seed and chop the green pepper, chop cucumber, and chop the red onion. When chopping vegetables, specifically onions, I always use a vegetable chopper. It’s my favorite kitchen appliance next to an air fryer. 

This is the vegetable chopper I use!

summer salad dressing ingredients.

How to make Hot Girl Summer Salad

  1. Mix cucumbers, green peppers, hard-boiled eggs, pepperoncini, and red onion.
  2. Stir in sunflower seeds. 
  3. In a separate bowl, combine olive oil, vinegar, lemon juice, garlic, Italian seasoning, maple syrup, and red pepper flakes. Whisk well.
  4. Pour on top of the vegetable mixture and mix well.
  5. Season with salt and pepper. 
  6. Serve immediately or refrigerate leftover salad, covered in an airtight container, until ready to serve. 

While this dish uses minced garlic (and we have the BIGGEST jar of it in the fridge on standby), if you are a huge garlic lover, try roasting garlic cloves for an even BIGGER taste. 

how to make step by step summer salad recipe.

Recipe Variations

As with any salad, variations can be easily done to fit your own family’s desires and tastes. 

  • Protein – Try adding cooked shrimp, grilled chicken, or bacon bits. If you want protein but prefer to stay away from meat, try adding chickpeas or drained black beans. 
  • Nuts – I am a huge fan of sunflower seeds on my salad, so I loved seeing that additional in the original tiktok recipe. However, if you prefer to change up nuts, other salad-friendly options are chopped pecans, sesame seeds, and honey roasted peanuts.

Will this salad help you lose weight?

It may! If you replace other sweets and carbs with fresh REAL food, it can help you maintain a healthy diet.

Overall, “losing weight” is a variety of factors, but this salad is most certainly a good choice as a well-balanced meal.

easy refreshing summer salad on a plate.
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Hot Girl Summer Salad (TikTok Viral)

Prep Time 15 minutes
TikTok Hot Girl Summer Salad, Viral Recipe that is so refreshing it's loved by millions! Cucumbers, green peppers, and red onion makes it so crisp and homemade Italian Dressing – WOW!



  • 2 cucumbers chopped
  • 1 green bell pepper seeded and chopped
  • 1 cup hard boiled eggs chopped
  • 1 cup pepperoncini drained of liquid
  • ½ cup red onion chopped
  • ½ cup sunflower seeds


  • ¼ cup olive oil
  • 2 tbsp red wine vinegar
  • 1 tbsp lemon juice
  • 1 tbsp minced garlic
  • 1 tsp dry Italian seasoning
  • 1 tsp maple syrup
  • ½ tsp red pepper flakes
  • salt and black pepper


  • Prep all vegetables by chopping as noted.
  • Mix together cucumbers, green peppers, eggs, pepperoncini and red onion.
  • Stir in sunflower seeds. 
  • In a separate bowl, combine olive oil, vinegar, lemon juice, garlic, Italian seasoning, maple syrup and red pepper flakes. Whisk well.
  • Pour on top of the vegetable mixture and mix well.
  • Season with salt and pepper.
  •  Serve immediately or refrigerate, covered, until ready to serve. 


Serving: 0.5cup | Calories: 93kcal | Carbohydrates: 2g | Protein: 2g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Cholesterol: 63mg | Sodium: 22mg | Potassium: 39mg | Fiber: 1g | Sugar: 1g | Vitamin A: 89IU | Vitamin C: 1mg | Calcium: 11mg | Iron: 1mg

Nutritional Disclaimer: The nutritional data provided here is auto-calculated and intended for your convenience only. As it’s generated via automation, its accuracy may be compromised. For precise nutritional insight, please compute the values utilizing the actual ingredients in your recipe through your chosen nutrition calculator or application.

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