This Low Calorie Mango Salad for Weight Loss is the best summer salad recipe! It’s just 276 calories for 2 cups and is packed with flavor and healthy ingredients.
The fruity summer salad with blue cheese, pecans, avocado, mango and pomegranate seeds is quick to make (just 10 minutes) and bright and fresh. Best of all, it boosts weight loss and keeps you full and satisfied!
It’s perfectly balanced thanks to the crunch of the pecans, and the creamy (healthy) fat of the avocados. And you can omit the blue cheese if you want to make a vegan salad… Or substitute it for your favorite vegan cheese.
This healthy mango salad recipe is just 276 calories, and is packed with flavor!
Low Calorie Mango Summer Salad for Weight Loss
What You’ll Find in this Article:
Ingredients for Healthy Mango Summer Salad
This yummy mango salad with avocado only requires a few ingredients.
I have supplied you with a fruity vinaigrette to dress the summer salad with pomegranate seeds. But you can use your favorite, or store-bought instead.
Why You’ll Love This Weight Loss Salad:
- Fat Burning Ingredients – with healthy fat burning ingredients like avocado, pomegranate seeds and juice, and pecans, you’ll boost weight loss!
- Metabolism Boosting Ingredients – packed with metabolism boosting Vitamin C this nutritious recipe will naturally increase your metabolism!
- No Cook – perfect for warm summer days and nights, this no cook salad is easy and quick!
- Low Calorie – at just 276 calories for 2 cups, you can have seconds but won’t be hungry enough for them.
- Easy to Customize – you can easily make this recipe vegan or add in some extra protein. You can even use store-bought dressing. Directions for modifying this recipe can be found in the recipe card.
Just in case you want to purchase a dressing, I have included a few healthy (and yummy) salad dressings for summer salad ideas.
Optional Store-Bought Salad Dressings:
- Organic Mango Vinaigrette Dressing
- Strawberry Balsamic Salad Dressing
- Raspberry Champagne Vinaigrette
Special Note: I have supplied you with a low calorie homemade summer salad dressing… these are just optional.
Shopping List for Easy Summer Salad:
Mango Avocado Salad:
- Arugula
- Avocado
- Mango
- Pecans
- Blue cheese
- Pomegranate seeds
Dressing for Mango Salad:
- Balsamic vinegar
- Dijon mustard
- Salt
- Pomegranate juice
- Extra-virgin olive oil
How to Make Healthy Summer Salad Recipes
Making this summer salad healthy was easy, with healthy ingredients. But keeping the salad crisp was another thing.
With this salad, if we add all the ingredients to a bowl and toss, it will fall apart… so be sure to read the directions so that doesn’t happen!
How to Make Healthy Summer Salads:
- In a small bowl or jar combine the balsamic vinegar, mustard, salt, pomegranate juice, and olive oil.
- Whisk well, or if using a jar, seal and shake well.
- Add the arugula to a large bowl, drizzle over 1/2 of the dressing.
- Toss to coat with salad dressing, then divide the arugula between 4 plates or bowls.
- Top each salad with avocado, mango, pecans, blue cheese, and pomegranate seeds.
- Drizzle over the remaining dressing and serve.
Special Note: If you add everything to the big bowl and toss, the cheese and avocados will fall apart, and the mango will get mushy. I tested several ways, and this yielded the best texture.
Low Calorie Mango Summer Salad for Weight Loss
At just 276 calories for 2 cups, this summer salad recipe is filling and delicious. If you want to boost protein, check out the notes in the “Special Tip” below.
More Low Calorie Salad Recipes:
Low Calorie Mango Summer Salad
Ingredients
Mango Avocado Salad:
- 4 cups arugula
- 1 avocado cubed
- 1 mango cubed
- 1/4 cup pecans
- 1/4 cup blue cheese
- 1/4 cup pomegranate seeds
Dressing for Mango Salad:
- 2 tablespoons balsamic vinegar
- 1 teaspoon Dijon mustard
- 1/2 teaspoon salt
- 1/4 cup pomegranate juice
- 2 teaspoons extra-virgin olive oil
Instructions
- In a small bowl or jar combine the balsamic vinegar, mustard, salt, pomegranate juice, and olive oil.
- Whisk well, or if using a jar, seal and shake well.
- Add the arugula to a large bowl, drizzle over 1/2 of the dressing.
- Toss to coat with salad dressing, then divide the arugula between 4 plates or bowls.
- Top each salad with avocado, mango, pecans, blue cheese, and pomegranate seeds.
- Drizzle over the remaining dressing and serve.
- Special Note: If you add everything to the big bowl and toss, the cheese and avocados will fall apart, and the mango will get mushy. We tested several ways, and this yielded the best texture.
Nutrition
Nutrition and Calories in Mango Avocado Salad
Sugar and carbs are bound to happen in a mango salad… so if you’re looking for low sugar, low carb salads, check out our Low Carb Salads.
FAQ – Summer Salad Q&A
Mango Avocado Salad:
1. Arugula
2. Avocado
3. Mango
4. Pecans
5. Blue cheese
6. Pomegranate seeds
See the full recipe including the low calorie dressing in this Summer Mango Salad Recipe!
How to Make a Perfect Salad:
1. Pick (or make) a great dressing
2. Add some healthy fat (cheese, avocado)
3. Don’t forget to add crunch (nuts, seeds, croutons)
4. Add the dressing last- to avoid mushiness
Try this Perfect Summer Salad Recipe with mango, avocado, pecans, and a pomegranate dressing!
When you make an avocado salad, make sure to add lots of flavor, and lots of crunch! This Avocado Salad with Pecans and Pomegranate Seeds is the perfect avocado salad for summer!
Goat cheese, blue cheese, and feta all go great with mangos. This Blue Cheese Mango Salad Recipe is healthy and delicious, and comes with a fantastic quick dressing too!
Avocado may brown in a salad, it’s just oxidation (like when an apple turns brown after cutting) it’s ok to eat, but you can avoid it!
1. Wait until just before serving to cut the avocado
2. Toss the avocado slices/cubes in citrus (lime, lemon) juice to stop it form browning
Try this Mango Avocado Salad Recipe!
What to Read Next:
Lose Weight By Eating Cookbooks
Share this Low Calorie Summer Salad:
Article History:
- Originally written and published June 13, 2022 by Audrey Johns
- Updated on April 18, 2023 by Audrey Johns
