Refreshing and Healthy Mango Salad

This healthy mango salad is light, vibrant, and full of fresh, tropical flavor. It combines juicy ripe mangoes with crunchy vegetables, herbs, and a zesty dressing that ties everything together. When I’m in the mood for something healthy but exciting, this salad always hits the mark—it’s the kind of dish I can eat on repeat all summer long.

Why I Love This Recipe

I love how this salad balances sweetness, crunch, and a tangy kick all in one bowl. The ripe mangoes bring a juicy softness, while crisp veggies like cucumber and bell pepper add texture. The lime-based dressing lifts it all with brightness. I often enjoy it as a light lunch or a colorful side dish at cookouts. It’s also naturally vegan and gluten-free, which makes it great for sharing.

ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

• Ripe mangoes (firm but juicy)

• Red bell pepper

• Cucumber

• Red onion

• Carrot (optional, for extra crunch)

• Fresh cilantro

• Fresh mint

• Lime juice

• Olive oil or sesame oil

• Honey or maple syrup (optional)

• Salt

• Black pepper

• Chili flakes or chopped fresh chili (optional, for heat)

directions

1. I begin by peeling and dicing the mangoes into bite-sized pieces.

2. I thinly slice the bell pepper, cucumber, onion, and carrot, then place everything in a large bowl with the mango.

3. I chop the cilantro and mint finely and add them to the bowl.

4. In a small jar or bowl, I mix lime juice, olive oil (or sesame oil for a nutty twist), a drizzle of honey or maple syrup, salt, pepper, and chili flakes.

5. I pour the dressing over the salad and toss everything gently to combine.

6. I let it sit for about 5–10 minutes so the flavors can meld before serving.

Servings and timing

This recipe serves 3–4 and takes just 15 minutes to prepare from start to finish.

Variations

• I sometimes add avocado for extra creaminess or cooked quinoa to turn it into a filling meal.

• For a crunchier salad, I mix in roasted peanuts or cashews right before serving.

• I swap mango for pineapple or papaya when I want to switch things up.

• For a Thai-style version, I use fish sauce instead of salt and add shredded green mango with crushed peanuts.

storage/reheating

I store any leftovers in an airtight container in the refrigerator for up to 1 day. Since the mango and herbs can get soggy, I prefer eating it fresh. If I prep it ahead, I keep the dressing separate and mix it right before serving. This salad isn’t meant to be reheated—it’s best enjoyed chilled or at room temperature.

FAQs

What type of mango works best for this salad?

I go for ripe but firm mangoes like Ataulfo or Kent so they hold their shape without getting mushy.

Can I make this salad spicy?

Absolutely. I add chopped chili or a pinch of chili flakes to the dressing when I want a little kick.

Is this salad suitable for meal prep?

Yes, if I keep the dressing separate and mix it just before eating. I also store the herbs separately to keep them fresh.

Can I use frozen mango?

Fresh mango gives the best texture, but thawed frozen mango can work in a pinch—just be sure to drain any excess liquid.

What can I serve with mango salad?

I like serving it alongside grilled chicken, fish, or tofu. It also works great as a topping for tacos or rice bowls.

Conclusion

This healthy mango salad is one of my favorite go-to recipes when I want something quick, nutritious, and bursting with fresh flavor. It’s colorful, crunchy, and full of life—just the kind of salad that makes healthy eating feel exciting and delicious.