Easy Beet Salad Recipe to Support Gut and Blood Pressure Health

This easy beet salad recipe isn’t just delicious—it’s a nutrient-rich powerhouse for your blood vessels and gut. Beets support nitric oxide production to relax arteries and boost circulation, and their fiber feeds a healthier microbiome. Add optional boiled eggs for protein, and you’ve got a balanced, versatile dish that fits most diets.

When we lived in Oregon, I loved shopping at World Foods on Barbur Boulevard in Portland. My grandsons enjoyed going with me because many of the deli items were gluten-free and dairy-free, and I’d let them choose anything they wanted. The staff seemed amused and impressed watching those little guys inquire about ingredients and confidently request their container size. I was so proud to see them making mindful, independent choices.

My younger grandson and I always picked the beet salad. Since moving to Idaho, I’ve missed World Foods—especially that beet salad—so much that I had to figure out how to make it myself. So, if you’re looking for an easy beet salad recipe that supports gut and blood pressure health, this might become your new favorite.

Nutritional and Health Benefits Provided

This easy beet salad recipe doesn’t just taste great—it’s packed with powerful nutrients that support heart health, gut health, and whole-body vitality. Let’s take a look at what makes it so special.

Fiber for Gut Health

Beets are rich in both soluble and insoluble fiber, which helps feed the good bacteria in your gut and support regular elimination. Fiber slows the absorption of sugar into the bloodstream, tempers blood sugar spikes, and helps your body remove toxins more effectively. The red onion and parsley in this salad also contribute prebiotic fibers and phytonutrients, making this a gut-friendly recipe from top to bottom.

Nitric Oxide for Healthy Blood Pressure

Beets are one of the richest natural sources of dietary nitrates, which your body converts into nitric oxide (NO)—a molecule that relaxes and widens blood vessels. This process improves blood flow, reduces blood pressure, and eases the workload on your heart. For people with hypertension or vascular issues, boosting nitric oxide naturally can be an important strategy for improving circulation without medication.

While nitric oxide supports healthy blood pressure, it has several other benefits. Evidence is the strongest for its support of cardiovascular health. Additionally, it enhances oxygen delivery during exercise, supports brain function, and even helps the immune system fight infection.

This easy beet salad recipe is a simple and delicious way to support nitric oxide levels while enjoying a colorful, flavorful dish.

Colorful Ingredients = Powerful Plant Compounds

This salad fits beautifully into the Anti-Inflammatory Rainbow Diet (AIRD™) from my book, God’s Prescription because every color you see comes from protective plant compounds. Here’s what that means—and why it matters for your health:

What Are Phytonutrients, Polyphenols, and Antioxidants?

• • Phytonutrients are natural chemicals produced by plants that help them stay healthy, protect against disease, and give them their vibrant colors. When we eat phytonutrients, they can help protect our bodies too, supporting everything from heart health to the immune system.
  • Polyphenols are a large group of phytonutrients found especially in fruits, vegetables, herbs, and spices. They act as plant “defense” compounds and, in humans, support the body’s natural detox systems and may help lower inflammation.
  • Antioxidants are substances (often phytonutrients or vitamins) that help protect your cells from damage by neutralizing harmful molecules called free radicals. Free radicals can build up from stress, pollution, and even normal metabolism, and antioxidants help to keep them in check—reducing wear and tear on your cells and supporting long-term health.

How These Plant Compounds Show Up in Your Beet Salad

• • Red beets are rich in betalains, unique pigments with both antioxidant and anti-inflammatory effects that may help the liver and protect cells.
  • Red onion contains quercetin, a polyphenol known as a natural antihistamine and antioxidant, which helps calm inflammation.
  • Parsley adds vibrant green polyphenols that support your body’s detox pathways and provide a gentle diuretic effect, which may further support healthy blood pressure.

Together, these ingredients deliver a spectrum of phytonutrients, polyphenols, and antioxidants that work as your body’s natural defense team, nourishing your cells and guarding against oxidative stress.

Ingredient Highlights

Let’s break down what each ingredient brings to the table:

• • Beets – Rich in dietary nitrates, fiber, folate, potassium, and antioxidants that support heart and liver health.
  • Red Onion – Adds crunch and a mild sharpness along with sulfur compounds and quercetin, which support detoxification and inflammation balance.
  • Parsley – More than just a garnish, parsley is high in vitamin K, vitamin C, and plant compounds that support kidney function and act as a gentle detoxifier.
  • Extra Virgin Olive Oil (EVOO) – Cold-pressed and unrefined, pure extra virgin olive oil is loaded with heart-healthy monounsaturated fats and anti-inflammatory polyphenols. Be wary of commercial olive oils that are actually blends diluted with cheaper oils lacking these benefits. Look for cold-pressed or expeller-pressed EVOO to ensure quality.
  • Red Wine Vinegar – Adds bright acidity and may help with blood sugar control. It also brings beneficial plant compounds from red grapes and supports digestion by stimulating stomach acid.
  • Sea salt and Pepper – Sea salt adds trace minerals and enhances flavor. Black pepper contains piperine, which boosts absorption of other nutrients and has antioxidant properties of its own.

Diets This Easy Beet Salad Recipe Works With

One of the best things about this easy beet salad recipe is how versatile and compliant it is across a wide range of dietary lifestyles.

The basic version is naturally:

• • Gluten-free
  • Dairy-free
  • Vegan / Plant-Based
  • Paleo
  • Vegetarian

With a few small tweaks, it can also fit:

• • AIP (Autoimmune Protocol): Omit black pepper to stay fully compliant.
  • Low-FODMAP: Eat in moderation depending on individual tolerance to beets and red onion (or swap for green onion tops).
  • Keto: Enjoy in smaller portions, as beets are higher in natural sugars.
  • Low-Histamine: Swap red wine vinegar for apple cider vinegar, or whatever acid you can tolerate. Use freshly cooked beets and avoid leftovers, which can increase histamine levels.

This flexibility makes it a perfect addition to meal plans for households with varying dietary needs—whether you’re navigating healing protocols or simply trying to eat more colorfully.

How to Make This Easy Beet Salad Recipe

This easy beet salad recipe comes together in just a few steps—and if you’re using pre-cooked beets, it’s ready in 5 minutes or less!

I’ve purchased organic pre-cooked beets at Misfits Market, and Thrive Market, and I’ve also found them seasonally at Costco.

Once the beets are tender, set them aside to cool. While they’re cooling, whisk together the dressing—a simple blend of extra virgin olive oil, red wine vinegar, sea salt, and black pepper.

Then, chop your red onion and fresh parsley, add everything to a large bowl, and toss gently with the dressing to combine.

Variations

This easy beet salad recipe is fantastic just as it is: simple and clean, but it you want a little variety, try these variations:

Boiled Eggs: Adding protein can provide satiety (a sense of fullness) and support blood sugar balance. I eat so many vegetables that I have to consciously add protein to my diet. It’s been more challenging since I learned I’m allergic to chicken eggs. Fortunately, duck eggs and quail eggs don’t seem to be a problem and currently, I have sources for them. It’s a bit of a drive, but worth it. Of course, if you want to use chicken eggs, they’ll be just as tasty and aesthetically pleasing boiled and sliced.

Feta Cheese: I haven’t tried serving it with crumbled feta, but I likely will try it with sheep feta now that I’ve thought of it.

Use a Rainbow of Beets: If you’re lucky enough to find—or grow—different varieties of beets, this salad becomes even more visually stunning and nutrient-diverse with a blend of red, golden, and striped (Chioggia) beets. Each color brings unique benefits:

• • Red beets get their deep hue from betacyanins, potent pigments with antioxidant and anti-inflammatory properties.

• • Golden (yellow) beets are higher in betaxanthins, which give them their sunny hue and deliver their own antioxidant benefits.
  • Striped beets (like Chioggia) add a festive, candy-stripe appearance—plus all the nutritional perks of classic beets.

Combining multiple colors boosts the spectrum of phytonutrients and antioxidants, making your salad just as nourishing as it is eye-catching.

However you customize it, this easy beet salad delivers big flavor and even bigger nutrition.

Have your own twist? Leave a comment and let me know how you enjoyed it!