The Best Mango Avocado Salad (Healthy & Nourishing)

Introduction

You will love the vibrant colors and fresh, nourishing flavors of this mango avocado salad. It’s the perfect balance of sweet, creamy, tangy, and crunchy in every bite. It’s a healthy, make-ahead dish that works as a stunning side or a satisfying light meal.

This recipe and accompanying image were created with the help of AI for inspiration and guidance. Results may vary depending on ingredients, equipment, and technique.

Prep & Cook Time

Prep Time: 15 minutes
Cook Time: 30 minutes (resting/marinating time)
Total Time: 45 minutes
Servings: 6

Ingredients

2 ripe or semi-ripe mangos, peeled and diced (about 663 grams)
2 ripe avocado, peeled and chopped (about 473 grams)
2 green onions, finely chopped ((white and green parts))
1 cup packed chopped fresh cilantro (50 grams)
1 cup chopped red bell pepper (about 150 grams)
3 tablespoons roasted sunflower seeds (salted or unsalted)
2 tablespoons extra virgin olive oil
2 to 3 tablespoons lime juice (start with 2 and add more to taste)
1/4 teaspoon salt (or more to taste)
1 fresh Red Chile pepper or jalapeño (seeded and minced (optional))

Instructions

In a large mixing bowl, gently combine the diced mango, chopped avocado, chopped green onions, chopped cilantro, and chopped red bell pepper.
In a small bowl or jar, whisk together the extra virgin olive oil, 2 tablespoons of lime juice, and the salt to create the dressing.
Pour the dressing over the mango and avocado mixture. Using a large spoon or spatula, gently fold everything together until evenly coated.
Carefully fold in the roasted sunflower seeds. Taste the salad and adjust seasoning, adding more lime juice or salt if desired.
If using, gently fold in the minced fresh red chile pepper or jalapeño.
For the best flavor, let the salad sit at room temperature for 20-30 minutes before serving to allow the flavors to meld. Serve gently.

Variations

Make it a Main: Serve the salad over a bed of quinoa, shredded romaine lettuce, or grilled chicken for a more filling meal.
Texture Twist: Swap the folding technique for layering. Arrange the mango, avocado, bell pepper, and onions decoratively on a platter, drizzle with dressing, and top with seeds and cilantro.
Citrus Swap: Try using lemon juice instead of lime for a slightly different, yet still bright, acidic note.
Herb Change: While cilantro is classic, fresh mint or basil can be used for a deliciously different herb profile.

Tips for Success

Use mangos that are ripe but still firm (semi-ripe) to ensure they hold their shape when diced and mixed.
Add the avocado and sunflower seeds last during the final mix to prevent the avocado from becoming mushy and the seeds from losing their crunch.
Always taste and adjust the lime juice and salt after mixing, as the sweetness of the mango can vary.
If making ahead, prepare all components but combine the avocado and dressing just before serving to maintain freshness and color.

Storage & Reheating

Store any leftovers in an airtight container in the refrigerator for up to 1 day. The avocado will brown slightly and the salad will become more juicy, but it will still taste good. This salad is best served fresh and is not suitable for reheating.

FAQ

Can I make this salad ahead of time?

Yes, but with a key step: chop all ingredients and mix the dressing, but store them separately. Combine, especially adding the avocado and sunflower seeds, just before serving.

My mango isn’t very sweet. What can I do?

If your mango is tart, you can add a tiny drizzle of honey or agave to the dressing, or simply increase the salt slightly to balance the acidity.

Is there a substitute for cilantro?

Yes, you can use flat-leaf parsley for a more neutral herb flavor, or try mint or basil as suggested in the variations.

How do I pick a ripe avocado?

Gently squeeze the avocado in the palm of your hand (not with your fingertips). It should yield slightly to firm, gentle pressure.

Can I use bottled lime juice?

Fresh lime juice is highly recommended for the brightest flavor. Bottled juice can be used in a pinch but will result in a less vibrant taste.

What if I don’t have sunflower seeds?

The recipe is flexible. While the seeds add crucial crunch, you could use roasted pepitas (pumpkin seeds) or simply omit them if necessary.