Kale, Mango and Avocado Salad
This is one of my favorite kale salads. Tender kale leaves with juicy mango, ripe avocado, and the best homemade poppyseed dressing.
A fantastic side dish or light lunch, this is one kale salad that you will be making over and over again.
Fresh kale, juicy mango, creamy avocado, and the perfect poppyseed dressing—it was hard to stop eating bite after bite as I created this one.
As a dietitian, I am on a mission to have you love kale salads.
I love kale salads not because of their trendy popularity but because of the intense nutrient bang for your buck that you get when eating one! I’ve got several kale salads that you should try (including my very popular easy kale caesar salad)
This mango and poppyseed version is the perfect blend of savory and sweet. See below for more details and tips for success, or head to the full recipe below.
Why I love this salad
Just one serving of kale provides only 33 calories with 9% of the daily value of calcium, 206% of vitamin A, 134% of vitamin C, and a whopping 684% of vitamin K.
It is also a good source of copper, potassium, iron, manganese, and phosphorus. Yes, this mango and avocado salad is one delicious source of antioxidants and polyphenols.
But it also tends to be a little rough when enjoyed raw. For my clients who don’t love kale, texture is usually the reason why. The trick is to massage the kale with your hands to break down the tough leaves and make it more manageable.
Once you wash, dry, and rip the kale leaves into a bowl, add 1-2 tablespoon of dressing and use your hands to rub the dressing into all the leaves for a few minutes. You should feel the kale begin to wilt as you do this.
The best part of this salad is the creamy, poppyseed dressing drizzled on top. My mom has always loved this dressing and I fondly remember eating it as a child on spinach, red onion and mandarin orange salads.
While Brianna’s dressing has always been my go-to for this, I decided to adapt my own. This dressing may make more than you need, which is ok. For the ultimate indulgence, try a bit drizzled onto avocado toast.
Ingredients
- Kale: My preferred kale for this salad is curly kale, but you can also use dark dinosaur kale, like the lactino variety.
- Avocado: A large avocado or two small avocados work here.
- Mango: Make sure to use juicy, ripe mango as it adds so much flavor to this salad. Unripe mango will not taste the same.
How to Make this Kale Mango and Avocado Salad
For the full directions and ingredient amounts, the full recipe card is at the bottom.
Make the Dressing
Whisk together the ingredients for the dressing: shallot, mayo, mustard, olive oil, apple cider vinegar, lemon juice, maple syrup, and poppyseeds. Make sure to chop the shallots finely so they blend into the dressing.
Alternatively, you can puree the shallots with the mayo, mustard, olive oil, vinegar, and lemon juice in a mini food processor or blender, then add the poppyseed.
Add two tablespoons of the dressing to the washed and finely chopped kale leaves and massage for 2 minutes until the kale is tender and slightly wilted.
Add the Mango and Kale
Add the mango and avocado to the salad and gently toss together. If I am serving this as a fancy salad option, then I will do this in a separate bowl, then turn the bowl out onto a platter and drizzle with the remaining dressing.
Serve
Divide into bowls and drizzle with more dressing. If you have leftover avocado and mango, I like to add more on top for visual interest.
Expert Tips
Make sure to use the ripest mango you can find. The sweetness of the mango really enhances this salad recipe, and using an unripe mango will not give you the same flavor.
Same is true with the avocado. To select the best avocados, gently press near the stem. A ripe avocado will yield slightly to pressure but won’t feel mushy. Look for even, dark green to black color of the skin and avoid any shiny or bruised skin avocados.
Pro tip: If your avocado is ripe, but you can’t use it yet, then put it in the fridge! Avocados will stop ripening in the refrigerator. I like to buy a bunch of avocados at a time and then store them in the fridge until I’m ready to use them!
What to serve with
This mango kale and avocado salad pairs well with salads, soups or as a main dish. If you want to add in additional protein, then I like to add in my air fryer tofu or my tempeh bacon crumbled on top.
As this mango and kale salad is so refreshing, I like to pair it with other Spring recipes, like my spring vegetable gnocchi or my healthy pasta primavera.
Frequently Asked Questions
Can I use frozen mango instead of fresh?
Yes, you can. Just make sure to thaw the frozen mango completely and drain the excess liquid before adding it to the salad. Fresh mango will always have a better texture, but frozen is a good substitute.
How I prevent the avocado from browning?
If you are serving this salad immediately, then you don’t need to worry about the avocado browning. If you plan on serving this later, then toss the avocado with lemon or lime juice right after cutting it.
How do I make the kale less tough?
Massaging the kale is key. Gently rub the kale leaves with a small amount of the dressing (I use two tablespoons) before adding the rest of the ingredients. This helps to break down the fibers, make the kale more tender and enjoyable.
More Kale Recipes
- Simple Tuscan Kale Soup
- Kale Pesto
- Ranch Kale Salad with BBQ Tofu
- Tropical Kale Smoothie
- White Bean, Kale, and Sausage Pasta
If you try this kale, mango and avocado salad recipe, let me know! Leave a comment, rate it, and tag your Instagram photos with #delishknowledge . I absolutely love seeing your creations. Happy cooking!
Kale and Mango Poppyseed Salad
Equipment
Ingredients
Poppyseed Dressing
- 1 small shallot, minced
- 3 tablespoons mayo, or vegan mayo
- 1 teaspoon dijon mustard
- 2 tablespoons olive oil
- 1 tablespoon apple cider vinegar
- 1 tablespoon maple syrup
- 1 teaspoon lemon juice
- 1 tablespoon poppy seeds
Kale and Mango Salad
- 1 bunch kale
- 1 ripe avocado, diced
- 1 large mango, diced
Instructions
Make the dressing
- Whisk together the minced shallot, mayo, mustard, olive oil, apple cider vinegar, lemon juice and maple syrup together.
- Add the poppy seeds, stir to combine.
Prep the Salad
- Wash the kale well, pat dry and remove the leaves from the stem.
- Stack the leaves together and roll up. Roughly chop to get large strips of kale, then slice in 1/2 again.
- Place the kale in a large bowl and 2 tablespoons of the dressing. Massage with your hands for 2-3 minutes until all the kale is covered.
Finish and Serve
- Add the mango and avocado and gently toss together. Drizzle with the remainin dressing and serve.