Discover the crisp flavor of sugar snap peas — from garden to grill

Story By Bailey Gilliam

Snap peas, also known as sugar snap peas, are like nature’s candy — crisp, juicy and sweet enough to snack on straight from the vine. These bright green beauties are a standout variety of garden peas, known for their edible pods that don’t require shelling (because who has time for that?). Unlike traditional English peas, which demand a little more prep work, snap peas are ready to go — perfect for tossing into a salad, stir-fry or directly into your mouth.

What makes them so special? Think of them as the best of both worlds: a hybrid of snow peas and field peas that combines the “mangetout” quality of snow peas (French for “eat everything”) with the irresistible sweetness of field peas. While snow peas are flat and delicate, snap peas are plump and firm, with pods that pop with every bite.

The snap heard ‘round the world

Snap peas may seem like a modern garden trend, but their roots stretch back to the 1800s. A French variety called the “butter pea” first popped up in the literature of the day, though it eventually disappeared from cultivation. Fast forward to the 1950s when Dr. Calvin Lamborn and Dr. M.C. Parker decided to give the humble pea a glow-up. By crossing a mutant shelling pea with a Chinese snow pea, they solved common issues like twisting pods and uneven growth — and created a brand new variety in the process. In 1979, the “Sugar Snap” was officially introduced to the world, and it didn’t take long to cause a stir. None other than culinary icon James Beard called the new pea “nothing short of sensational” in the New York Post, and the rest is delicious history.

Why your body will thank you

Snap peas aren’t just a treat for your taste buds — they’re a powerhouse of nutrition. Low in calories but high in fiber, vitamins and antioxidants, they make healthy eating feel indulgent. They’re packed with vitamin C for immunity and glowing skin, vitamin K for bone health and blood clotting and a solid dose of plant-based protein to keep you going. Bonus points: Their antioxidants, including carotenoids and flavonoids, help fight inflammation and protect your cells. Whether you’re crunching on them raw or adding them to a stir-fry, you’re doing something good for your body — and your palate.

Off the vine and into your garden

If you live in the Lowcountry, you’re in luck: snap peas love our long growing seasons and mild winters. Clemson Extension recommends planting from Feb. 1 to March 15 or in the fall from Aug. 15 to Nov. 30. Just pick a sunny spot with well-drained, loamy soil, mix in some compost, and plant your seeds about an inch deep and 2–3 inches apart. Snap peas are climbers, so give them a little support (think trellis or netting), and keep them consistently watered — but not soggy. In about 60–70 days, you’ll be rewarded with sweet, crunchy pods. Pick them when they’re plump but not overly filled out — around 3 inches long — for peak flavor and texture.

Varieties to try: Super Sugar Snap, Sugar Sprint and Early Snap all perform well here.

Get the perfect snap

Shopping for snap peas? Channel your inner produce detective. Look for pods that are firm, taut and snap with satisfying crispness. Their color should be a vibrant pale green, their surface smooth and unwrinkled. A little white scarring is okay — it’s cosmetic, not a sign of age. Avoid anything limp, spotted or dull. Whether you’re picking them out of a bulk bin or buying a pre-packed bag, go for peas that look perky and feel dense. The stem should still be attached, and if you give one a gentle bend, it should break with a clean snap — hence the name.

Crisper in the crisper

Snap peas are at their best when they’re fresh, so don’t let them linger. Use, freeze, or can them soon after harvest — within 2 to 3 days if stored in the fridge (unwashed!). Why the rush? Because peas start converting their natural sugars to starch the moment they’re picked, and that sweet flavor won’t wait around forever. Prepping for freezing? Pinch off the ends, remove the strings, and blanch them. Just 90 seconds in boiling water, followed by a plunge into an ice bath, locks in that gorgeous green color and crisp bite. Once they’re dry, pack them in freezer bags, label them, and you’ve got a stash of spring flavor ready anytime.

Snap, crackle, yum

There’s something joyful about biting into a sugar snap pea — the sweet crunch, the burst of fresh flavor, the satisfying texture. They’re lovely raw (especially in salads or grain bowls), but also hold up beautifully to quick cooking methods. Their versatility makes them a dream ingredient for both home cooks and restaurant chefs. As Chef Ben Harris of The Sea Pines Resort puts it, “I don’t really cook them — I eat them raw. I really like them in a salad or something like that, just for different textures.” Couldn’t have said it better. They pair well with fresh herbs, light cheeses like chèvre or ricotta, and flavors from around the globe — especially ginger and soy, thanks to their connection to Chinese snow peas. Think of them as a blank (and very delicious) canvas.

Cooking tips: From raw to roasted

Here’s how to make the most of every pod:

Grill: Toss with oil and seasoning, spread in a grill basket and grill for about 5 minutes, stirring occasionally.

Roast: Bake at 450 degrees with olive oil, salt, pepper and other seasonings for 10-12 minutes.

Sauté: Heat oil in a skillet over medium-high heat, add peas and cook 3-5 minutes, tossing occasionally.

Blanch: Boil for 90 seconds, shock in ice water and drain — perfect for freezing or using in salads.

Steam: Microwave in the bag or in a bowl with a splash of water for 2–3 minutes.

 Certified SC Fresh on the Menu 

Snap pea and roasted radish herb salad

North Charleston native Amethyst Ganaway showcases the power of fresh, seasonal ingredients in this vibrant salad. Crisp snap peas meet mellow roasted radishes, bright herbs and a citrusy dressing of local olive oil, lemon juice and zest. A pinch of chili flakes adds gentle heat, making this dish perfect on its own or paired with grilled fish or chicken. Find this recipe and more seasonal favorites from South Carolina chefs at the Certified SC Fresh on the Menu website.

Ingredients

1 cup snap peas or snow peas, trimmed and sliced diagonally

1 cup breakfast radishes, halved or quartered

2 tablespoons local olive oil, divided

1/2 teaspoon salt, plus more to taste

1/2 teaspoon freshly ground black pepper

1/4 teaspoon chili flakes

1 tablespoon fresh thyme leaves

1 tablespoon fresh mint, roughly chopped

2 tablespoons flat-leaf parsley, roughly chopped

1 teaspoon lemon zest

1 tablespoon fresh lemon juice

Directions

[1] Heat the oven to 400 degrees. Toss the radishes with 1 tablespoon of olive oil, salt, black pepper and chili flakes. Spread them on a baking sheet, and roast for 12–15 minutes, until just tender but still slightly crisp. Let cool slightly. [2] While the radishes roast, blanch the snap peas by dropping them into boiling water for 30 seconds, then immediately transferring them to an ice bath. Drain well. [3] In a large bowl, combine the snap peas, roasted radishes, thyme, mint, parsley and lemon zest. Drizzle with the remaining 1 tablespoon of olive oil and lemon juice. Toss gently to coat. [4] Taste and adjust seasoning with more salt, pepper or chili flakes as needed. Serve immediately as a fresh side dish or light appetizer.

 LOCAL Life Test Kitchen 

Stir-fried sugar snap peas with shrimp

This quick and flavorful stir-fry brings together tender shrimp and crisp sugar snap peas in a light, savory sauce with just a hint of sweetness. Perfect for busy weeknights, it’s a protein-packed dish that comes together in minutes — and looks just as good as it tastes. Serve it on its own or over rice for a satisfying, better-than-takeout meal at home.

Ingredients

1/2 pound (about 8-10) medium shrimp, peeled and deveined

2 cups sugar snap peas, trimmed

2 tablespoons vegetable oil 

2 cloves garlic, minced

1 teaspoon fresh ginger, grated 

2 tablespoons low-sodium soy sauce

1 tablespoon oyster sauce 

1 teaspoon honey 

1/2 teaspoon red pepper flakes 

Salt and pepper, to taste

Directions

[1] Pat shrimp dry with a paper towel. Season lightly with salt and pepper. [2] In a small bowl, whisk together soy sauce, oyster sauce, honey and red pepper flakes. Set aside. [3] Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat. Add shrimp, and stir-fry for 2-3 minutes until just pink and cooked through. Remove shrimp from the pan and set aside. [4] In the same pan, add the remaining tablespoon of oil. Add garlic and ginger, and stir-fry for 30 seconds until fragrant. Add the sugar snap peas and cook for 2-3 minutes, stirring often, until they’re bright green and slightly tender but still crisp. [5] Return the shrimp to the pan. Pour in the sauce and toss everything to coat evenly. Stir-fry for another 1-2 minutes until heated through. [6] Transfer to a plate or bowl.