Fresh Italian Tomato Onion Caprese Salad Recipe
- Emma Lisa, Midlife Nutritionist
- Mar 29, 2023
- 12 min read
Updated: Jul 25
Looking for a simple and nutritious wholefood-based salad that is vegan and easy on a tight budget? Look no further than my Fresh Italian Tomato Onion Salad made with just a few fresh ingredients. In minutes, you can create this delicious, budget-friendly salad recipe as a side dish or even as a light meal on its own. Its equally as tasty if you add crumbled cashew feta or sprinkle of a vegan mozzarella cheese to create a more authentic Italian Caprese salad. Cutting boards ready? Let's start cooking..
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What Is A Caprese Salad?
Caprese is a timeless Italian salad built from the simplest, most honest ingredients: fresh mozzarella, ripe tomatoes, fragrant basil and a slick of good olive oil. Its bright red, white and green colours echo the Italian flag and promise a taste of summer; sun-warmed tomatoes bursting with juice, clouds of creamy mozzarella that gently yield under your fork, and basil leaves releasing that warm, peppery, slightly sweet perfume when bruised between your fingers.
The contrast of textures in this salad recipe is all part of the magic: silky cheese (yes, even if vegan), juicy tomato flesh, and the fine, almost velvet-like snap of fresh basil. A light drizzle of fruity extra-virgin olive oil, a pinch of flaky sea salt and a crack of black pepper are all that's needed to pull it together. Every mouthful is fresh, bright and unbelievably satisfying, like a little plate of countryside Italy on your plate.
How To Make Caprese Vegan
(Healthy & Simple Plant-based Swaps)
The traditional Caprese salad is made with mozzarella, which means it isn’t usually for vegans or those not eating animal products like dairy. But my version skips the milk-based cheese while keeping all the freshness and flavour you’d expect.
This vegan Caprese-style tomato salad celebrates juicy tomatoes, fragrant basil, and a drizzle of quality olive oil and proves you don’t need cheese to enjoy a dish that’s light, vibrant, and absolutely delicious. If you’d like, you can still add a sprinkle of vegan cashew feta or plant-based mozzarella, but the salad truly shines on its own.
Key Ingredients Used
Summer Fresh Salad
This simple plant-based salad is not only easy to make, but it's also incredibly light and healthy. Red onions and basil give this recipe a sharp flavour that is softened by the naturally sweetness of cherry tomatoes. It's the perfect summer lunch or entertainer's salad for summer BBQs and el fresco dining. The ingredients are dead simple and yet offer a delightful punch of refreshing flavour and textures.
sweet basil: is a leafy green herbs that provides aroma, flavour and health benefits to any dish
tomatoes: naturally rich in vitamin C and lycopene and give this dish a burst of sweetness
red onions: low in calories yet high in nutrients, including vitamin C, B vitamins, and potassium
olive oil: extra-virgin olive oil is a heart-healthy source of fat
balsamic vinegar: slightly sweet, dark, richly flavoured vinegar used in salad dressings, marinades, and sauces.
All the ingredients in this plant-based salad are naturally low in calories, making it an excellent option for anyone trying to rebalance their weight through vegan and wholefoods. When you meal prep it in advance and let the flavours marinade, it is surprisingly filling.
Healthy Salad Variations
Aside from making this salad as a side or light lunch, you can also make it into a main course and boost the nutrition and flavour by adding a variety of other healthy ingredients:
avocado: add a 1/2 cup of chunks to pimp up this recipe and balance your bowl with a healthy fat
herbs: add your favourite fresh herbs to experiment with new flavours from the same recipe
my favourites: I love torn coriander, fresh mint leaves, or Thai basil for this salad
citrus fruit: try freshly peeled mandarins, tangy grapefruit chunks or a little refreshing lime zest
vegan cheese: make traditional Caprese Salad by adding plant-based feta or mozzarella cheese
If you're looking to make this Italian salad recipe even more filling, consider adding some protein, such as pesto grilled chicken or plant-based options like beans, chickpeas, lentils or seasoned tofu.
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How To Make Italian Caprese Salad
The Quick & Easy Vegan Recipe
My tomato onion salad is an easy, nutritious, and cost-effective plant-based dish ideal for when you are entertaining this summer and are seeking a fast and simple meal. It makes a simple yet flavourful side dish that is vegan, or can be served as main for a refreshing light lunch. Try it with BBQ tofu or if you eat meat, as a side dish to grilled chicken or white fish.
Fresh Italian Tomato Onion Salad
Ingredients
2 cups Heirloom Cherry tomatoes, chopped in halves
1/2 red onion, thinly cut or Julienne
3 tbsp extra virgin olive oil
1-2 balsamic vinegar, organic
1-2 sprig of fresh basil, organic
1 pinch salt & pepper to taste
Optional (Non-Vegan)
If you do enjoy animal products like cheese, feel welcome to add in crumbled cashew feta or even a vegan mozzarella cheese to create a more authentic Italian Caprese salad version. We cater to all dietary needs here, so do what works best for you.
Cooking Method
To make my easy tomato salad, start by chopping the Cherry tomatoes and red onions. In a bowl add the salt, black pepper, and extra-virgin olive oil. Whisk to combine, and then add the tomato and onion. Toss to coat evenly. Finally, garnish the salad with freshly torn basil leaves for a burst of flavour and colour.
Nutrition & Serving
Per Serving: 1-2 | Calories: 285 | Protein: 3g | Fibre: 4g | Fat: 21g | Net Carbs: 18g
Batch Cook & Meal Prep
Yes, you can meal prep this salad. Simply prep and add to a tight, sealable container. The salad needs to be kept chilled to remain fresh, but will keep well for several days in the fridge. This is fabulous for those who grow their own food and get that bumper crop of toms. If you are usually stuck on what else to make with them, this salad is it!
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Easy Smoothie Meal Prep
Blending a healthy smoothie is the breakfast ritual that fits a busy lifestyle and provides balanced nutrition. Learn the best smoothie-making secrets and hacks to make your mornings less hectic, and more delicious.
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This recipe has become a staple dessert in my home especially around the holidays when I'm making edible gifts for family and friends.
NUTRITION PER SERVE: 12-14 ⬩ 310 Cal ⬩ 6g Protein ⬩ 3g Fibre ⬩ 27g Fat ⬩ 4g Net Carbs
Ingredients
1 cup coconut oil, organic
1/2 cup raw almond butter, runny type, organic
3 tbsp Chef's Choice Raw Organic Cacao, organic
2-3 tsp Natvia Stevia or your favourite sweetener to taste
1 scoop FEED {gut + skin} or your favourite probiotics blend
1 scoop REPAIR {gut + skin} or your favourite collagen peptides
1 tsp vanilla extract, pure
TOPPINGS: edible petals, crushed pistachios or nuts
Cooking Instructions
Add the coconut oil to a microwavable bowl or small sauce pan. Heat enough to melt the oil into a liquid, usually 30-60 seconds in the microwave or 2-3 minutes on the stove.
Once melted, stir in all the remaining ingredients (except toppings). Spoon a small amount of the mixture onto a lined baking tray and top with your favourite toppings such as dried edible petals, crushed nuts, seeds or a drizzle of nut butter.
Freeze for 1-2 hours to harden or keep overnight in the fridge to fully set.
To serve, break off a piece or use a knife to cut into even square. Enjoy a small square as a mid-afternoon pick-me-up or as an after dinner treat.
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Prep everything first Since everything in this recipe cooks quickly, it’s best to have all ingredients prepped before starting. Prepping the veg, noodles, and sauce ensures that nothing gets burnt in this minced pork noodles dish.
Continuously stir Stir-fried recipes require constant stirring as everything cooks up fast. Ensure you keep the spatula/spoon moving to prevent sticking/burning.
Cook the noodles according to the packet Each noodle variety has a different cooking time/method. For example, some noodles may need to sit in hot water for a few minutes, while others can go straight into the hot pan. Prep the noodles according to the instructions on the packet for the best results.
Recipe Variations & Suggestions
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This basic recipe of double-stuffed chocolate chip cookies is incredibly versatile. With simple creative twists, you can transform it into a whole lot of delightful flavours and textures.
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Lorem ipsum his smoothie is designed specifically for the ovulation phase, when your body benefits from higher protein, antioxidants, and fibre to support hormone balance and energy. You can enjoy it daily for a few days around ovulation, then transition to a different blend as your cycle shifts.
⟶ Tips For Best Results
Prep everything first Since everything in this recipe cooks quickly, it’s best to have all ingredients prepped before starting. Prepping the veg, noodles, and sauce ensures that nothing gets burnt in this minced pork noodles dish.
Continuously stir Stir-fried recipes require constant stirring as everything cooks up fast. Ensure you keep the spatula/spoon moving to prevent sticking/burning.
Cook the noodles according to the packet Each noodle variety has a different cooking time/method. For example, some noodles may need to sit in hot water for a few minutes, while others can go straight into the hot pan. Prep the noodles according to the instructions on the packet for the best results.
The Nourish Edit
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Favourite Appliances: Ninja or Smeg blender for the creamiest smoothies and blends.
Serving Bowls: Coconut Bowls for Insta-worthy bowls and Glass Jars for meal prep.
Must-have Ingredients: Nourish Whey Protein, Mayner's Nut Butters, and Chia Seeds
Optional Supplements: The Gut Co FEED & REPAIR, Nature's Way Maca Root
Nourish Notes
From A Women's Nutritionist
This recipe was created with your [condition] in mind but still nourishes every woman at every stage of midlife. Whether you're managing [PCOS, peri/menopause, bloating, PMS, cortisol or simply want a delicious meal that loves your body back, this [name of meal] is a recipe you'll return to again and again. Real ingredients, real nourishment, intentionally made just for you.
Healthy + happiness,
Emma Lisa xx
HEALTH & NUTRITION PRACTITIONER
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Yes. This smoothie is designed specifically for the ovulation phase, when your body benefits from higher protein, antioxidants, and fibre to support hormone balance and energy. You can enjoy it daily for a few days around ovulation, then transition to a different blend as your cycle shifts.
Do I need to follow my cycle perfectly for this to work?
Yes. This smoothie is designed specifically for the ovulation phase, when your body benefits from higher protein, antioxidants, and fibre to support hormone balance and energy. You can enjoy it daily for a few days around ovulation, then transition to a different blend as your cycle shifts.
Frequently Asked Questions
Can a Caprese salad really be vegan?
Yes! While the traditional recipe calls for mozzarella, my version is completely dairy-free and celebrates the fresh flavours of tomatoes, basil, and olive oil. It’s proof that you don’t need cheese to enjoy this classic salad. If you love the taste of cheese but are plant-based, try a vegan mozzarella or cashew feta for that added creamy texture.
What vegan cheese works best as a mozzarella substitute?
Cashew-based cheeses or plant-based mozzarella alternatives work beautifully if you’d like that creamy texture. Kalamata olives also adds a delicious tang without dairy, though honestly, the salad is just as tasty without any cheese at all.
What kind of tomatoes are best for Caprese?
Any ripe, juicy tomato works well. I personally love using fresh, in-season cherry or Solanato tomatoes for their sweetness, but large vine-ripened and home grown tomatoes are a great budget-friendly option. Just choose ripe tomatoes that are firm, fragrant, and deep in colour for the best flavour.
Can I make this salad ahead of time?
This salad is best enjoyed fresh so the tomatoes stay juicy and vibrant. You can chop the tomatoes and onions a few hours ahead, but wait until just before serving to add the basil and olive oil. This is definitely a recipe that is best made on the day and as fresh as possible.
Is Caprese salad healthy?
Absolutely! Tomatoes are rich in lycopene (an antioxidant linked to heart health), basil provides vitamin K, and olive oil offers healthy fats. My vegan version keeps it light, fresh, and nourishing focusing just plant-based ingredients.
I’d love to know if you try this smoothie recipe and what delicious combinations you create in your own kitchen! Share your favourite blends in the comments below, tap the chat button to send me an update, or come join our Eat Nourish Glow Facebook Community to post your smoothie photos and get inspired by others on the same healthy journey.
ABOUT ME
Emma Lisa, Nutritionist
Women's Wellness & Recipe Creator
Emma Lisa is a Nutritionist & Women's Health Practitioner with over 14+ years experience in clean eating nutrition, meal planning and health coaching. She is a published cookbook author, passionate recipe creator and lifestyle blogger. When she's not in clinic, Emma is mum to five kids, found in her test kitchen and working as wellness digital creator. She lives in Sydney, Australia.
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This was so delicious! Thank fir the printable meal planner too.., very helpful. Ann x
Love how this dish is so simple. I could see using it for mini side dishes. And I do love the idea of adding feta, my favourite!