Thai Mango Salad – Easy, Fresh & Healthy Side Dish

When it comes to refreshing summer salads, nothing beats the vibrant taste of a Thai Mango Salad. Crisp veggies, tangy green mango, roasted cashews, and a sesame-lime dressing come together for the perfect balance of sweet, sour, salty, and spicy flavors.

This Asian mango salad is more than just a side dish—it’s a quick weeknight salad, a light lunch recipe, and a colorful addition to your next BBQ or dinner party spread. Best of all? It’s naturally gluten-free, dairy-free, and vegan-friendly.

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Thai Mango Salad

A refreshing and vibrant Thai-inspired salad with tangy green mango, crisp vegetables, fresh herbs, and a zesty lime-sesame dressing. Perfect as a side dish or light meal.

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Prep Time 15 minutes mins

Total Time 15 minutes mins

Servings: 2 portions

Course: Salad, Side

Cuisine: Thai

Calories: 180

Ingredients Equipment Method Notes

Ingredients

  

For the Salad

• 1 large Thai green mango (or unripe mango) firm and slightly tangy
• 1 large red pepper sweet and crunchy
• 1 handful Cos lettuce leaves adds freshness
• 2 spring onions finely sliced, white parts
• 1 courgette (zucchini) crisp texture
• 1 red chilli finely diced, for heat
• 1 handful roasted cashews or peanuts chopped, nutty crunch
• fresh coriander and/or mint chopped, plus some leaves for garnish

For the Dressing

• 2–3 tbsp lime juice for tanginess
• 1 tbsp sesame oil adds nuttiness
• 1 clove garlic pressed
• 2 tbsp tamari or soy sauce umami and saltiness
• 1 tsp maple syrup (or sugar) balances flavors
• ground black pepper to taste

Equipment

• Knife
• Cutting Board
• Mixing bowl

Method

 

1. Prepare all salad ingredients: peel and thinly slice the mango, slice red pepper, lettuce, spring onions, and courgette. Finely dice the chilli and chop nuts and herbs.
2. In a small bowl, whisk together lime juice, sesame oil, garlic, tamari or soy sauce, maple syrup, and black pepper to make the dressing.
3. Toss the prepared vegetables, mango, nuts, and herbs together in a large bowl.
4. Pour the dressing over the salad and toss gently to combine.
5. Garnish with extra fresh herbs and serve immediately.

Notes

For extra crunch, add more nuts or seeds. Adjust spice level by adding more or less chilli.

Why You’ll Love This Thai Mango Salad

• Healthy summer salad – Packed with fiber, vitamins, and antioxidants.
• Quick to prepare – A true 20-minute recipe with no cooking required.
• Light but satisfying – Great for a light lunch recipe or a refreshing side dish.
• Gluten-free Thai recipe – Use tamari instead of soy sauce to keep it gluten-free.
• Customizable – Easily adapt into a spicy mango salad or add protein for a fuller meal.

💡 Looking for more refreshing ideas? Try our High Protein Cucumber Salad or this Greek Pasta Salad.

Ingredients for Thai Mango Salad

Salad Base

• 1 large green mango (unripe mango) – crisp and tangy for authentic flavor.
• 1 large red pepper – adds sweetness and crunch.
• 1 courgette (zucchini) – thinly sliced for extra texture.
• A handful of Cos lettuce leaves – fresh and light.
• 2 spring onions, sliced (white parts) – mild onion kick.
• 1 red chilli, diced finely – adjust for heat preference.
• Fresh coriander and mint leaves – chopped, with extra for garnish.
• Handful of roasted cashews or peanuts – for crunch and nuttiness.

Sesame-Lime Dressing

• 2–3 tbsp fresh lime juice – tangy and bright.
• 1 tbsp sesame oil – nutty depth.
• 1 garlic clove, pressed – for aroma.
• 2 tbsp tamari (gluten-free) or soy sauce – savory umami.
• 1 tsp maple syrup or sugar – balances acidity.
• Freshly ground black pepper – to taste.

How to Make Thai Mango Salad (Step-by-Step)

1. Prepare the Vegetables

Julienne the green mango, red pepper, and courgette into thin strips. Roughly tear the Cos lettuce leaves. Place them all in a large mixing bowl along with spring onions and red chilli.

2. Make the Dressing

Whisk together lime juice, sesame oil, garlic, tamari, maple syrup, and pepper in a small bowl. This sesame-lime dressing brings the signature Thai-inspired balance of flavors.

3. Toss Everything Together

Pour the dressing over the vegetables. Toss gently until the salad is evenly coated. Taste and adjust seasoning if needed.

4. Garnish and Serve

Sprinkle with roasted cashews or peanuts and fresh herbs. Serve immediately as a summer side dish or a refreshing light meal.

Tips for Success

• Use unripe mango – Ripe mango is too sweet; green mango gives the salad its signature tang.
• Slice thinly – Julienned vegetables make the salad crisp and elegant.
• Nut-free option – Replace cashews with roasted pumpkin or sunflower seeds.
• Meal prep salad – Store dressing separately and mix just before serving.

Flavor Variations

• Spicy Mango Salad – Add extra chilli or drizzle with sriracha.
• Mango Lime Salad with Protein – Toss in grilled shrimp, chicken, or tofu.
• Mango Peanut Salad – Use roasted peanuts instead of cashews for a classic Thai touch.
• Tropical Salad Twist – Add pineapple or shredded green papaya for more freshness.

Nutrition Benefits

This nutritious Thai food is packed with:

• Fiber-rich vegetables – courgette, mango, and lettuce keep you full.
• Healthy fats – sesame oil and cashews provide satiety.
• Plant-based protein – from nuts and seeds.
• Naturally dairy-free and gluten-free – when using tamari.

Serving Suggestions

This Thai-inspired salad pairs beautifully with:

• Grilled chicken, shrimp, or tofu.
• BBQ mains as a picnic salad.
• Rice noodles or jasmine rice for a more filling option.
• A simple Asian-inspired appetizer before a main course.

FAQs – Thai Mango Salad

Conclusion

This Thai Mango Salad is the definition of fresh, flavorful, and fuss-free eating. Crisp vegetables, tangy mango, sesame-lime dressing, and crunchy cashews make it a healthy summer salad you’ll come back to again and again.

Whether you’re preparing it as a light lunch recipe, a summer side dish, or a colorful Asian-inspired appetizer for a dinner party, this salad guarantees a burst of flavor in every bite.

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