Hearts of palm are versatile, mild-flavored vegetables that can transform your meals in surprising ways.
Whether you’re looking for plant-based seafood alternatives or simple salads, these unique ingredients add a special touch to your cooking. They’re especially popular in vegan and gluten-free recipes.
These cylindrical, tender palm hearts can be used in everything from “crab” cakes to tacos, ceviche, and even as substitutes for artichokes or scallops.
You can enjoy them raw in salads, marinated in olive oil, or cooked into more complex dishes. With so many possibilities, hearts of palm can become a valuable addition to your regular meal planning.
1. Hearts of Palm Calamari
Hearts of palm make an incredible vegan alternative to traditional calamari. Their tender, flaky texture mimics seafood surprisingly well when properly prepared.
To make this dish, slice canned hearts of palm into rings. Dip them in tempura batter, then coat with flour before deep frying until golden and crispy.
Serve your hearts of palm calamari with wedges of lemon for squeezing over the top. The tangy citrus complements the crispy coating perfectly.
This plant-based appetizer satisfies seafood cravings without any actual seafood. It’s a creative way to use hearts of palm that will impress both vegans and non-vegans alike.
2. Tropical Hearts of Palm Salad with Mango and Avocado
This vibrant salad combines the mild, tender hearts of palm with sweet mango and creamy avocado for a refreshing dish. It’s simple to make yet impressive at any gathering.
To prepare, slice hearts of palm into rounds and combine with diced mango and avocado. Some recipes include watercress for a peppery note.
The tropical flavors work perfectly together, creating a light salad that’s especially fitting for summer days. You can serve this as a side dish or light lunch.
This dish consistently disappears quickly at gatherings, making it a reliable crowd-pleaser. The contrasting textures and complementary flavors make for an elegant yet easy-to-prepare salad.
3. Vegan Hearts of Palm Ceviche
This refreshing dish transforms hearts of palm into a delicious plant-based version of traditional ceviche. The mild, tender texture of hearts of palm makes them an excellent fish substitute.
To make this quick recipe, simply combine chopped hearts of palm with tomatoes, avocado, red onion, and jalapeño or serrano peppers for heat.
The magic happens when you toss everything with fresh lime juice, which gives the dish its characteristic tangy flavor. Add cilantro and a pinch of salt to enhance the taste.
This light appetizer comes together in just ten minutes and is naturally gluten-free, paleo, and Whole30 compliant. It’s perfect for summer gatherings or as a refreshing starter.
4. Moqueca de Palmito
Moqueca de Palmito is a vegan Brazilian stew that adapts the traditional seafood moqueca using hearts of palm. This flavorful dish combines hearts of palm with tomatoes, onions, bell peppers, and garlic.
The stew gets its distinctive taste from coconut milk and palm oil, which give it a rich, creamy texture. The hearts of palm are typically sliced into thick rounds about 1/2 inch thick.
You can prepare this comforting dish in a casserole or saucepan. The combination of vegetables with the mild, artichoke-like flavor of hearts of palm creates a satisfying meal that showcases Brazilian culinary traditions.
5. Vegan Hearts of Palm Po’ Boys
Hearts of palm make an excellent plant-based substitute for seafood in this classic New Orleans sandwich. The mild flavor and tender texture of hearts of palm work perfectly when breaded and baked until crispy.
To make these vegan po’ boys, coat canned hearts of palm in flour seasoned with Cajun spices and paprika. Then dip them in plant milk mixed with lemon juice before covering with breadcrumbs.
Once baked to golden perfection, stuff the crispy hearts of palm into soft bread rolls with vegan creole mayo and shredded lettuce. This satisfying sandwich delivers all the flavor of a traditional po’ boy with completely plant-based ingredients.
6. Hearts of Palm Salad with Chickpeas and Avocado
This refreshing salad brings together creamy hearts of palm with protein-packed chickpeas and buttery avocado. The combination creates a perfect balance of textures and flavors.
You can easily prepare this dish in about 15 minutes.
Simply combine sliced hearts of palm, drained chickpeas, diced avocado, cucumber, cherry tomatoes, and red onion in a bowl.
For extra flavor, add fresh parsley and dress with a simple lemon vinaigrette. This salad works well as a light lunch or side dish.
You can customize it further by adding corn or swapping in different herbs. The salad stays fresh in the refrigerator for up to two days if stored properly.
7. Crispy Hearts of Palm with Vegan Creole Mayo
This dish transforms hearts of palm into a crispy, flavorful treat that mimics the texture of seafood. The hearts of palm are coated and baked until golden, creating a crunchy exterior while maintaining a tender center.
The vegan creole mayo adds a zesty kick with its blend of spices and creamy base. You can spread it generously on soft bread for a po’ boy sandwich or serve it as a dipping sauce.
For best results, slice the hearts of palm lengthwise and pat them dry before coating. This removes excess moisture and helps achieve that perfect crisp texture when baked.
Serve with shredded lettuce and your favorite soft bread for a complete meal. This plant-based alternative offers all the satisfaction of traditional seafood dishes without any animal products.
8. Grilled Hearts of Palm Skewers
Grilled hearts of palm skewers are a delicious and easy way to enjoy this versatile ingredient.
Simply thread chunks of hearts of palm onto skewers, alternating with grape tomatoes and your favorite salad greens for color and flavor.
Brush the skewers with olive oil and lightly drizzle with balsamic vinegar before grilling. Cook for 4-6 minutes until they develop light grill marks.
For extra flavor, top your grilled skewers with a sprinkle of cheese when serving. These skewers work well as an appetizer or side dish and can be customized with additional vegetables like bell peppers or mushrooms.
9. Hearts of Palm Tacos
Hearts of palm tacos offer a delicious vegan alternative to traditional fish tacos. They have a mild flavor that works well with bold seasonings.
For crispy tacos, try coating drained hearts of palm with cumin, salt, and cornmeal before baking or frying. This creates a satisfying crunchy texture without deep frying.
Pair your tacos with a chipotle baja sauce for a spicy kick. Add fresh toppings like chopped tomatoes, sliced jalapeños, and diced onions.
Shredded hearts of palm make excellent soft tacos too. They have a texture that’s surprisingly similar to certain seafood options, making them perfect for plant-based meals.
10. Hearts of Palm Stuffed Mushrooms
These stuffed mushrooms offer a delicious plant-based alternative to traditional crab-stuffed versions. Using hearts of palm as the main filling ingredient creates a similar texture and flavor profile.
To make them, you’ll need large mushroom caps, canned hearts of palm, vegan mayonnaise, lemon juice, and seasonings. Some recipes add chopped artichoke hearts for extra flavor.
Simply remove the mushroom stems, chop and shred the hearts of palm, then mix with mayo and seasonings. Stuff the mixture into the mushroom caps and bake until golden.
These make perfect appetizers for parties or a tasty side dish for dinner. They’re also fully vegan while satisfying that seafood craving.
11. Coconut Hearts of Palm Soup
This creamy soup blends the mild flavor of hearts of palm with rich coconut milk. It’s both refreshing and satisfying.
To make this soup, start by sautéing garlic, onion, and celery in butter until soft. These aromatics create a flavorful base.
Add chunks of hearts of palm and simmer in chicken or vegetable broth until tender. The hearts of palm will absorb the flavors while maintaining their unique texture.
Finish by stirring in coconut milk and a squeeze of lime juice. The coconut adds creaminess while the lime brightens the soup with a tangy note.
Serve hot with fresh herbs sprinkled on top for a delicious meal any time of year.
12. Hearts of Palm and Artichoke Dip
This creamy dip combines the mild flavor of hearts of palm with the rich taste of artichokes. It’s perfect for your next gathering.
To make this dip, you’ll need canned hearts of palm, artichokes, cream cheese, mayonnaise, and Parmesan cheese. Some recipes also call for mozzarella for extra creaminess.
Mix everything together and add garlic for flavor. You can include green onions or parsley for a fresh touch.
Bake the dip at 350 degrees until it’s hot and bubbly. Serve with crackers, bread, or vegetables for a crowd-pleasing appetizer that’s easy to prepare.
13. Hearts of Palm Spaghetti
Hearts of palm spaghetti is a low-carb alternative to traditional pasta. It’s made entirely from hearts of palm, making it gluten-free and lower in calories than wheat pasta.
You can find this pasta option at stores like Trader Joe’s or under brand names like Palmini. The texture is surprisingly similar to real pasta, especially when prepared correctly.
Try sautéing hearts of palm pasta with olive oil and garlic for a simple dish that takes just 20 minutes to prepare. Adding parmesan cheese enhances the flavor.
For a more substantial meal, pair it with tomato sauce or a hearty bolognese. You’ll get a satisfying pasta experience without the carbs.
14. Vegan Hearts of Palm Crab Cakes
Hearts of palm make an excellent base for vegan crab cakes due to their flaky texture. These plant-based alternatives capture the essence of traditional crab cakes without any seafood.
You can make these cakes by combining chopped hearts of palm with chickpeas for substance and structure. Add some seasoning like Old Bay, lemon juice, and herbs to mimic that classic seafood flavor.
These vegan crab cakes cook up crispy on the outside while staying moist and flaky inside. You can prepare them in a skillet, air fryer, or oven depending on your preference.
Serve them as an appetizer, side dish, or main course with a squeeze of lemon or vegan aioli on top.
15. Hearts of Palm and Chickpea Salad
This flavorful salad combines canned hearts of palm with protein-rich chickpeas for a nutritious meal. The mixture creates a delightful texture contrast that’s both satisfying and refreshing.
The basic salad includes hearts of palm, chickpeas, avocado, cucumbers, tomatoes, red onion, and parsley. You can easily customize it with your favorite vegetables or herbs.
For best results, let the salad sit for a while before serving. This allows the flavors to blend together, creating a more integrated taste experience.
This salad is not only tasty but also visually appealing. It makes a perfect side dish or light lunch option when you want something quick and healthy.
16. Baked Hearts of Palm Fries
Hearts of palm can be transformed into delicious crispy fries that make a perfect side dish or snack.
Simply cut drained hearts of palm into stick shapes, pat them dry, and coat with cornmeal for extra crunch.
Toss your palm fries with olive oil, salt, garlic powder, and paprika. Spread them on a baking sheet lined with parchment paper, making sure they don’t overlap.
Bake at 425°F for about 15-20 minutes, flipping halfway through cooking. They’re done when golden and crispy on the outside.
Serve these plant-based fries hot with your favorite dipping sauce like sriracha mayo or vegan tartar sauce for a tasty alternative to potato fries.
17. Hearts of Palm and Tomato Bruschetta
Hearts of Palm and Tomato Bruschetta offers a fresh twist on traditional bruschetta. This appetizer combines the mild, artichoke-like flavor of hearts of palm with juicy tomatoes on crispy French bread.
To make this dish, you’ll need a loaf of French bread, a can of hearts of palm, ripe plum tomatoes, fresh basil leaves, and basic seasonings. The hearts of palm add a unique texture and subtle flavor that pairs wonderfully with the acidic tomatoes.
This recipe comes together quickly and makes an impressive appetizer for gatherings.
You can prepare the topping ahead of time and assemble right before serving for maximum freshness.
18. Hearts of Palm Sushi Roll
Hearts of palm make an excellent plant-based alternative for sushi rolls. Their mild flavor and flaky texture resemble crab or fish when prepared properly.
To make these vegan rolls, mash hearts of palm with a bit of mayo, sriracha, and seasonings like Old Bay. This creates a filling similar to a spicy “crab” salad.
Layer your seasoned hearts of palm mixture on sushi rice along with cucumber slices and avocado. Then, roll everything in nori sheets for authentic-looking vegan California rolls.
These sushi rolls are perfect for those avoiding seafood but still craving the flavors and experience of sushi. They make a light and refreshing meal for spring and summer.
19. Hearts of Palm Puttanesca
Hearts of Palm Puttanesca offers a delicious twist on the classic Italian dish. This vegetarian-friendly option uses hearts of palm “pasta” instead of traditional noodles.
The dish features a vibrant puttanesca sauce packed with umami flavors. You’ll find ingredients like garlic, olives, and crushed red pepper flakes creating a bold taste profile.
To prepare, simply heat olive oil in a pan, add your aromatics and spices, then toss with hearts of palm strands. This recipe works well for those following gluten-free, vegetarian, or vegan diets with minor adjustments.
The palm “noodles” absorb the rich sauce perfectly, creating a satisfying meal that’s both nutritious and flavorful.
20. Hearts of Palm Gazpacho
Hearts of Palm Gazpacho offers a refreshing twist on the classic cold soup. This light dish combines the subtle, artichoke-like flavor of hearts of palm with fresh vegetables for a perfect summer meal.
To prepare, blend hearts of palm with cucumber, bell pepper, and tomato until smooth. Add a splash of olive oil, lemon juice, and a touch of garlic for depth of flavor.
Chill the mixture for at least two hours before serving to allow the flavors to develop. You can garnish your gazpacho with diced hearts of palm and fresh herbs for added texture and visual appeal.
This chilled soup works wonderfully as a starter or light lunch on warm days.
21. Hearts of Palm Quiche
Hearts of palm quiche makes a tasty meal that’s easy to prepare. You can use either fresh or canned hearts of palm for this recipe.
Start by cooking onions until golden, then add sliced hearts of palm and season with salt. Let these cool before mixing with your egg mixture.
For the filling, combine eggs, cream, cheese, and your cooked hearts of palm mixture. You can add spinach for extra nutrition and color.
Pour everything into a pre-baked pie crust and bake until the center is set. Gruyere cheese works wonderfully in this dish, but you can substitute with your favorite variety.
This quiche makes a perfect brunch item or light dinner when paired with a simple salad.
Understanding Hearts of Palm
Hearts of palm are cylindrical, ivory-colored vegetables harvested from the inner core of certain palm tree species. They offer a mild, slightly tangy flavor similar to artichokes with a tender yet crisp texture that works well in many dishes.
Nutritional Benefits
Hearts of palm are remarkably nutritious while being low in calories. A 100-gram serving contains only about 35 calories, making them ideal for weight-conscious diets.
They’re rich in fiber, promoting digestive health and helping you feel fuller longer. Hearts of palm also provide significant amounts of iron, potassium, phosphorus, zinc, and vitamin B6.
These vegetables are naturally low in fat and contain no cholesterol. Their high potassium content supports healthy blood pressure levels.
For those following plant-based diets, hearts of palm offer valuable protein—about 4 grams per cup. They’re also gluten-free, making them suitable for people with celiac disease or gluten sensitivity.
Culinary Uses
Hearts of palm are incredibly versatile in the kitchen. You can enjoy them straight from the jar or can in salads, where their mild flavor complements vinaigrettes and other vegetables.
Many plant-based recipes use hearts of palm as seafood substitutes. Their texture works remarkably well in vegan “crab” cakes, “lobster” rolls, and “fish” tacos.
Try marinating them in olive oil with herbs and spices for a simple appetizer. They can be sliced, diced, or even shredded depending on your recipe needs.
Hearts of palm also work well in:
- Stir-fries and sautés
- Pasta dishes
- Dips and spreads
- Ceviches
- Soups and stews
They can replace artichoke hearts in most recipes, offering a similar texture and flavor profile.
Cooking Techniques for Hearts of Palm
Hearts of palm are versatile ingredients that can be prepared beyond their common use in salads. These tender cylindrical stalks respond well to various cooking methods, enhancing their mild, artichoke-like flavor.
Sautéing Tips
Heat a skillet over medium heat with a tablespoon of olive oil or butter. Slice hearts of palm into rounds or cut lengthwise before adding to the pan.
Cook for 2-3 minutes until edges become slightly golden. Avoid stirring too frequently to allow proper browning.
Add complementary flavors like garlic, shallots, or herbs halfway through cooking. A splash of lemon juice or white wine can brighten the dish.
For a crispy texture, pat hearts of palm dry before sautéing. This removes excess moisture that can prevent browning.
Try sautéed hearts of palm as a side dish or toss them with pasta for a quick vegetarian meal.
Grilling Methods
Prepare hearts of palm by patting them dry and brushing with olive oil. Season with salt, pepper, and herbs like thyme or rosemary.
Place directly on a preheated grill (medium-high heat) or use a grill basket to prevent smaller pieces from falling through the grates.
Grill for about 3-4 minutes per side until grill marks appear and the hearts of palm become slightly charred.
For skewers, cut hearts of palm into 1-inch chunks and alternate with vegetables like bell peppers, zucchini, or cherry tomatoes.
A marinade of olive oil, citrus juice, and herbs can enhance flavor when applied 15-30 minutes before grilling. Brush additional marinade during cooking for extra flavor.
