Name: Healthy Mango Salad
Prep time: 15 min
Total time: 15 min
Cuisine: Tropical-Inspired
Ingredients: 2 ripe mangoes, peeled and diced; 1 red bell pepper, julienned or thinly sliced; 1 cup cucumber, julienned or thinly sliced; ½ cup red onion, thinly sliced; 1 cup shredded carrots; ¼ cup chopped fresh cilantro; 2 tablespoons chopped fresh mint (optional); ¼ cup roasted peanuts or cashews (optional, for crunch); 3 tablespoons fresh lime juice; 1 tablespoon olive oil; 1 tablespoon honey or maple syrup; 1 tablespoon rice vinegar; ¼ teaspoon salt; Chili flakes or chopped fresh chili, to taste (optional)

This healthy mango salad is light, juicy, and packed with vibrant colors and bold tropical flavors. I combine sweet mango with crisp vegetables, fresh herbs, and a zesty lime dressing that brightens up every bite. It’s the kind of salad I reach for when I want something refreshing but still satisfying.

Why You’ll Love This Recipe

I love this salad because it’s incredibly fresh and naturally sweet without feeling heavy. The mango adds a tropical twist, while the crunchy veggies and tangy lime dressing keep everything balanced. It’s gluten-free, vegan, and perfect for hot days, BBQs, or whenever I want something healthy and energizing. I also appreciate how quick and easy it is to throw together.

ingredients

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

Ripe mangoes
Red bell pepper
Cucumber
Red onion
Carrots
Fresh cilantro
Fresh mint (optional)
Roasted peanuts or cashews (optional for crunch)

For the Dressing:

Lime juice
Olive oil
Honey or maple syrup
Rice vinegar
Salt
Chili flakes or fresh chopped chili (optional for heat)

directions

I peel and dice the mangoes into bite-sized cubes.
I julienne or finely slice the bell pepper, cucumber, carrots, and red onion.
I chop the cilantro and mint (if using).
I whisk together lime juice, olive oil, honey or maple syrup, rice vinegar, salt, and chili flakes to make the dressing.
In a large bowl, I combine all the chopped ingredients and pour the dressing over the top.
I toss gently to coat everything evenly.
I sprinkle chopped peanuts or cashews on top just before serving for extra texture.

Servings and timing

This salad serves 4 as a side dish or 2 as a light main.
Prep time: 15 minutes
Total time: 15 minutes

Variations

Sometimes I add avocado slices for extra creaminess or toss in cooked quinoa for a more filling salad. I’ve also added grilled shrimp or tofu to make it a main meal. If I’m out of lime, I use lemon juice in a pinch. For more crunch, I like adding shredded green cabbage or sliced snap peas.

storage/reheating

I store leftovers in the fridge in an airtight container for up to 2 days. The mango can get soft, so I prefer to keep the dressing separate if I’m making it ahead. I serve it chilled or at room temperature—there’s no reheating needed.

FAQs

Can I use frozen mango for this salad?

Yes, I thaw it first and drain any excess juice. Fresh mango gives better texture, but frozen works in a pinch.

Is this salad spicy?

It’s only spicy if I add chili. I usually adjust the heat depending on who’s eating it.

What type of mango is best?

I like to use ripe but firm mangoes like Ataulfo or Tommy Atkins. They hold their shape and don’t get mushy in the salad.

Can I make it ahead of time?

Yes, I often prep the veggies and dressing separately and combine them with the mango just before serving.

Is it kid-friendly?

Absolutely. I usually skip the chili if I’m making it for kids and let the sweetness of the mango shine.

Conclusion

This healthy mango salad is one of my favorite ways to enjoy fresh produce. It’s crisp, colorful, and packed with tropical flavor that always lifts my mood. Whether I’m making it for a light lunch, a summer side, or a quick snack, it always hits the spot—and I never feel weighed down after.

Healthy Mango Salad