Mango avocado salad is a fresh, chopped salad made with sweet ripe mango, creamy avocado, crunchy sunflower seeds, red bell pepper, green onions, fresh cilantro, and a squeeze of lime, tossed together in 15 minutes. Naturally vegan, Paleo-friendly, and as satisfying as a full meal when you add your favorite protein.
I make this colorful salad whenever juicy mangoes are on sale. The sweetness of the mango and fresh herbs pair beautifully with the creamy avocado, the crunch of sunflower seeds, and just enough heat from a fresh red chili to make every bite interesting.
Just like my Healthy Chicken Salad or Ricotta Cheese Salad, it comes together in minutes and works as a quick lunch, a vibrant side, or a full dinner with a little protein stirred in. Let's make it!
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Why You'll Love This Recipe
- Super Flavorful: This salad satisfies your taste buds with simple, fresh ingredients.
- Ready in 15 minutes: Just chop, toss, and serve. It's one of those recipes you can easily pull together on a busy weeknight.
- Balanced: Juicy sweet mango complements the creamy avocado, smooth olive oil, crunchy sunflower seeds, fresh red bell pepper, green onions, and a gentle kick of red chili. This salad is genuinely hard to stop eating.
- Well-Seasoned: Simple spices and fresh lime juice enhance the overall flavor while letting each ingredient shine.
Ingredients & Notes
- Semi-ripe to ripe mangos: You want sweet mangoes with a soft and juicy texture that is still firm enough to dice easily. Get enough to also make my Coconut Mango Chia Pudding.
- Ripe avocados: Choose ones with dark green skin that feel slightly soft when gently squeezed. Avoid ones with blemishes or black spots, they tend to be too mushy to dice cleanly.
- Roasted sunflower seeds: Add a beautiful, crunchy texture and nutty flavor without overpowering the rest of the salad. Salted or unsalted both work well. I like to sprinkle any extras over a microwaved plantain with a drizzle of olive oil.
- Green onions: Use both the green and white parts. The white parts have the most intense flavor and add a gentle sharpness that lifts the whole salad.
- Red bell pepper: Adds crunch, a fresh citrusy note, and a pop of color.
- Fresh cilantro: It lifts the rest of the ingredients and pairs beautifully with mango and avocado. If you're not a cilantro fan, flat-leaf parsley works as a mild alternative.
- Extra-virgin olive oil: Nothing gives this nourishing mango-and-avocado salad more aromatic flavor. It is a must-have ingredient.
- Fresh limes: Fresh lime juice is non-negotiable here. It brightens all the flavors and keeps the avocado from browning quickly.
- Red chili pepper (optional): Skip it if serving to kids or people who don't enjoy spice. Otherwise, I highly recommend it. A touch of heat contrasts beautifully with the mango's sweetness. Use fresh or dried.
How to Make This Salad
- Step One — Gather and chop all the ingredients: dice the mango and avocado into bite-size pieces, finely chop the cilantro and green onions, and roughly chop the red bell pepper.
- Step Two — Add the mango, avocado, green onions, cilantro, bell pepper, and sunflower seeds to a large serving bowl and gently toss together. Pour over olive oil.
- Step Three — Pour the lime juice evenly over the salad.
- Step Four — Season with salt to taste and gently toss to combine. If using fresh chili pepper, stir it in now or serve it on the side. Let the salad rest for 10 minutes before serving to allow the flavors to come together.
Top Tips
- Let the salad rest: Give it 10 minutes before serving. The lime juice, olive oil, and salt have time to work into the ingredients, and the flavors meld beautifully.
- Chop everything into bite-size pieces: Keeping the mango, avocado, and bell pepper roughly the same size means every forkful has a bit of everything. Texture is key to balancing the flavors here.
- Finely chop the cilantro and green onions: Their sharper flavors distribute more evenly through the salad this way, complementing rather than overpowering.
- Using dried red chili peppers instead of fresh? Go for chili de Arbol, which is similar to crushed red pepper flakes. Remove the stems and crumble them into flakes, or cut them on a chopping board if you have sensitive skin.
Variations & Substitutions
- Mango allergy or out of season? Kiwi is an excellent substitute. One of our readers tried it and loved the result. It has more of a sweet-tart flavor and holds its shape when diced.
- Green onions: Shallots work beautifully here too for a slightly more mellow onion flavor.
- Extra virgin olive oil: Avocado oil is a great neutral alternative.
- Lime juice: Fresh lemon juice works well if limes aren't available.
Storage
Store any leftovers in an airtight container in the fridge for up to 2 to 3 days. The lime juice helps keep the avocado from browning, so don't hold back on it. Give the salad a gentle stir before serving again, and add a fresh squeeze of lime if needed to brighten it back up.
Recipe FAQs
Gently squeeze the outer skin. It should give slightly, with the feeling of soft flesh inside. Some mangoes also develop a sweet, fruity aroma near the stem end when ripe. Avoid mangoes that feel too mushy, as they're difficult to dice cleanly and can make the salad watery.
It works as both a main and a side. As a main, add a protein: black or pinto beans keep it vegan; canned tuna or sardines in olive oil are great Paleo-friendly options; crumbled boiled eggs work well for a vegetarian version; or toss in some cooked shredded chicken or leftover baked salmon. As a side, it pairs beautifully with a healthy chicken dinner, turkey burgers, or any baked or sautéed white fish or shrimp. Leftovers also make a great next-day office lunch with extra walnuts or shredded chicken stirred in.
More Fresh Salad Recipes To Make Next
Made this? Tell me how it went in the comments and leave a star rating below. I love to hear from you. And don't forget to subscribe to my monthly newsletter! — Mariska
📖 Recipe
The Best Mango Avocado Salad (Healthy and Nourishing)
Mariska RamondinoIngredients
- 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
- ¼ teaspoon salt or more to taste
- 1 fresh Red Chile pepper or jalapeño seeded and minced (optional)
Instructions
- In a large bowl, gently combine the mangos, avocados, onions, cilantro, bell pepper, and sunflower seeds.2 ripe or semi-ripe mangos, peeled and diced, 2 ripe avocado, peeled and chopped , 2 green onions, finely chopped , 1 cup packed chopped fresh cilantro, 1 cup chopped red bell pepper, 3 tablespoons roasted sunflower seeds
- Coat with olive oil and lime juice.2 tablespoons extra virgin olive oil, 2 to 3 tablespoons lime juice
- Gently toss the ingredients to combine. Season with salt to taste and toss again.¼ teaspoon salt
- If preferred, stir in the pepper, if you like to add some heat or serve on the side.1 fresh Red Chile pepper or jalapeño
Notes
- Let the salad rest for 10 minutes allowing the flavors to come together.
- Chop the creamy avocado, bell pepper, and sweet mango into bite-size pieces. This will balance the flavors.
- Finely chop the cilantro and green onions. Their sharper flavors will complement the avocado mango salad.
- Store any leftovers in an airtight container in the fridge for a snack or next-day lunch—it is good for up to two or three days. The lime or lemon juice will keep the avocados from browning.
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Nutrition (% Daily value)
Disclaimer: This nutritional data is calculated using third party tools and is only intended as a reference.
Debra Lake says
i just made this but i had to replace kiwi for mangos as i am allergic to mangos however this salad rocked! I absolutely love it.
Mariska Ramondino says
Hi Debra, so sorry to read that you are allergic to mangos, but kiwi is an excellent substitute. It's one of my favorite fruit. Thank you for sharing, so others with allergies can try this salad with kiwi as well. And I am so happy you enjoyed it! Thank you for the comment!
Kate says
I cut the recipe in half and I still got over 3 cups of salsa. So refreshing and balanced. I especially loved the sunflower seeds addition. Highly recommend this recipe
Mariska Ramondino says
I am so happy you like this recipe Kate. It's one we still make regularly! And thank you for the recipe rating, it's so much appreciated;)
RivahDog says
Absolutely wonderful. Very colorful, tasty, and refreshing.
BJ Nace says
Big hit! Everybody loved it!
Mariska Ramondino says
Thank you for the rating, BJ and I am so glad everyone loved it!!!
Margaret Tozer says
Love this salad! We had salmon with it
Mariska Ramondino says
Hi, Margaret! Happy 2026. Thank you so much for the feedback and salmon is such a great pairing option with this mango avocado salad! So happy you loved it. ☺️
Addi says
All my favourite ingredients...
Mariska Ramondino says
Thank you, Addi. I am glad you like it!
Jessie says
I'm going to be honest- I never thought of mango and avocado together, let alone spicy! However, it looks and sounds absolutely amazing and I cannot wait to try it.
katrina Kroeplin says
oh my goodness this looks amazing. i love mangos so i would love this