Mango Avocado Salad
Mango avocado salad tastes like a tropical vacation. Sweet mango, creamy avocado, a lime and orange juice dressing with a little jalapeño heat, all of it finished with toasted coconut and fresh parsley. It's naturally gluten-free, dairy-free, and built on whole fruit and healthy fat instead of whatever ingredient list the influencers are avoiding this week. Don’t be deterred by the jalapeño, it’s a necessity to stay with the authenticity of the dish and the heat pairs nicely with the chilled fruit! This is a perfect sweet treat without the regret.
Simple, whole food recipes are just one part of what I do here at Finding My Fierce. If you’re a woman over 40 and want to learn about sustainable waist loss, renewed energy, restored self-confidence, understanding perimenopause and reducing overwhelm, I’m your people. start here
Why this works:
Twenty minutes. One bowl for the dressing, one toss, one nap in the fridge while the flavors do the work for you. No stove, no timer anxiety, no recipe that assumes you have the bandwidth of a person who isn't running on four hours of broken sleep. The healthy fats in the avocado and oil slow down how fast that mango sugar hits your bloodstream, so you get sustained energy instead of a spike and a crash.
Ingredients
(see printable recipe card down below)
SERVINGS: 4 | Start to finish: 20 minutes
¼ cup (15 g) finely chopped fresh flat-leaf parsley
¼ cup (60 ml) avocado oil
⅓ cup (60 ml) fresh lime juice
2 tbsp (80 ml) fresh orange juice
1 jalapeño (14 g), stemmed, seeded and minced
Salt and freshly ground black pepper to taste
2 ripe mango (300 g), peeled, pitted and cut into bite-size chunks
2 ripe avocados (300 g), peeled, pitted and cut into bite-size chunks
1 small navel orange (130 g), peeled
4 tsp (8 g) unsweetened shredded dried coconut
How to Make This
In a large bowl, add the parsley, oil, lime, orange juice, jalapeño, salt, and pepper in a large bowl. Whisk to combine.
Add mangoes and avocados and toss gently to combine. Cover and refrigerate for at least 1 hour to allow the flavors to meld.
To serve, transfer the avocado salad to a serving bowl and garnish with orange segments and sprinkle with the coconut. Serve chilled.
Real Talk: Fruit vs Carbs Panic
Let's talk about the fruit versus carbs panic, because it's exhausting and it's everywhere. Somewhere in the last decade, fruit got lumped in with cookies and white bread under one big scary umbrella called "carbs," and women in midlife absorbed that message at the exact moment their hormones started making blood sugar regulation genuinely trickier. So now you've got real physiology to navigate and a chorus of wellness influencers telling you mango is basically candy. It isn't. Mango comes with fiber, water, and a whole cast of vitamins and antioxidants that a candy bar has never met. The fiber slows digestion, the fat in this recipe slows it further, and your body processes whole fruit completely differently than it processes refined sugar. Fruit is not the enemy, it’s real food, and you're allowed to eat it without performing a risk assessment first.
Storage and reheat
This one doesn't love a long stay in the fridge, since avocado becomes unappetizing and mango gets watery over time. This is best eaten the same day, ideally within a few hours of tossing everything together. If you must store leftovers, keep them in an airtight container for up to a day, and expect some browning on the avocado. Press plastic wrap directly onto the surface can slow that down. This is not a meal prep hero. It's a make it, eat it, feel smug about how easy that was kind of dish.
Frequently asked questions (FAQs)
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Yes, although the coconut is what makes this dish the authentic version from Senegal (West Africa). Toasted pepitas (pumpkin seeds) or chopped almonds work.
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To keep the dish authentic, yes. The sweetness and chill of the fruit balance the heat nicely, but if you’re opposed, leave it out but you’ll miss part of the adventure of trying something new.
Before you go
If this made meal time a little easier, leave a comment below or a review on the recipe card. Tell me what you swapped or what you added, I love hearing from readers!
Melissa
Mango Avocado Salad
Ingredients
- ¼ cup finely chopped fresh flat-leaf parsley
- ¼ cup avocado oil or other neutral oil such as canola
- ¼ cup fresh lime juice
- 4 tbsp. fresh orange juice
- 1 jalapeño, stemmed, seeded, and minced
- Salt and freshly ground black pepper, to taste
- 2 ripe mangoes, peeled, pitted, and cut into bite-size chunks
- 2 ripe avocados, peeled, pitted, and cut into bite-size chunks
- 1 small navel orange, peeled and torn into segments
- 4 tsp. unsweetened shredded dried coconut
Instructions
- In a large bowl, add the parsley, oil, lime, orange juice, jalapeño, salt, and pepper in a large bowl. Whisk to combine.
- Add mangoes and avocados and toss gently to combine. Cover with plastic wrap and refrigerate for at least 1 hour to allow the flavors to meld.
- To serve, transfer the avocado salad to a serving bowl then halve orange segments crosswise and lay over salad then sprinkle with the coconut. Serve chilled.
Nutrition Facts
Calories
391Fat (grams)
31 gSat. Fat (grams)
5 gFiber (grams)
10 gNet carbs
22 gSugar (grams)
19 gProtein (grams)
4 gSodium (milligrams)
14 mgVitamin D
0 µgVitamin E
6 mgCalcium
53 mgMagnesium
52 mgVitamin B12
0 µgVitamin C
91 mgPotassium
818 mgNutrition info provided as a courtesy and basic guideline. The accuracy of the nutritional information for any recipe on this site is not guaranteed. View Nutrition Disclosure
