Fresh, vibrant, and packed with wholesome ingredients, this Mango Avocado Quinoa Salad is the kind of healthy recipe you’ll want to keep on repeat. Made with fluffy quinoa, ripe mango, creamy avocado, red onion, olives, and fresh microgreens, it’s bright, satisfying, and incredibly easy to prepare.
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This recipe is naturally gluten-free, high in fiber, and perfect for meal prep. It’s also a delicious way to use up leftover quinoa, turning simple ingredients into a colorful, nourishing salad that works for lunch, dinner, or entertaining.
If you’re looking for a healthy quinoa salad for busy weekdays or a fresh side dish for guests, this one checks all the boxes.
Recipe Overview
⏱ Ready in: 25 minutes
👩🍳 Hands-on time: 15 minutes
🍽 Yields: 4–6 servings
🌿 Diet-friendly: Gluten-Free, Vegetarian
🥡 Meal Prep: Stores 3–4 days
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Why You’ll Love This Recipe
- Fresh, bright flavors: Sweet mango, creamy avocado, and briny olives add brightness and tang.
- Minimal prep, big impact: Once your quinoa is cooked, this salad comes together in minutes. Using leftover quinoa makes this salad especially quick to assemble for busy weekdays.
- Light but satisfying: With plant-based protein from quinoa and healthy fats from avocado, it’s so filling!
- Perfect for meal prep: It stores nicely in the fridge. Portion it into containers for easy weekday lunches.
- Fresh, bright flavors: Sweet mango, creamy avocado, briny olives, and juicy pomegranate create a perfect balance. Pomegranate is optional but highly recommended! I use it in my Mango and Pomegranate Salad and the flavors of mango and pomegranate just work so well together.
Ingredients
- Quinoa: Cooked and completely cooled. Leftover quinoa works perfectly here and makes this salad quick to assemble. If you need it, see my guide on how to cook quinoa perfectly for fluffy results every time.
- Mango: Adds natural sweetness and freshness. Choose a ripe mango that gives slightly when pressed for the best flavor. Here's a guide on how to cut a mango for this salad.
- Avocado: Creamy and rich, it balances the brightness of the mango and olives. Dice just before mixing to keep it fresh, and, like in this Citrus Avocado Salad, the avocado should be slightly firm to the touch but yield to gentle pressure. If they're too soft, they might turn mushy in the salad.
- Microgreens: A simple way to add a whole lot of added nutrients. I like to add them to this Broccoli Microgreens Breakfast Sandwich, my Ground Beef Stuffed Portobello Mushrooms with Creamy Sauce, and my Caprese Salad With Microgreens.
- Pomegranate arils: Adds bursts of juicy sweetness and bright color. They balance the creamy avocado and slightly sweet mango.
- Avocado oil: It's a light, neutral oil that ties everything together without overpowering the fresh ingredients. If you're interested, you can read more about why I keep it stocked in my kitchen in my Why Avocado Oil is a Kitchen Superstar post.
See the recipe card below for the full ingredient list and exact measurements.
Just for Fun
- Mangoes are often called the “king of fruits” in many parts of the world.
- Avocados were once nicknamed “alligator pears” because of their textured skin.
- Olives have been enjoyed for thousands of years and were considered a symbol of peace in ancient cultures. Hence the phrase “extending an olive branch”.
Substitutions and Variations
- Microgreens: Swap them for baby spinach and/or baby arugula, like in my Arugula and Spinach Salad.
- Mango: Pineapple or diced peaches add a similar sweetness.
- Quinoa: Cooked farro, couscous, or even buckwheat works well.
- Add protein: Grilled chicken, baked salmon, shrimp, or chickpeas all turn this into a more filling meal.
- Add dairy: Add crumbled feta for a salty, creamy contrast.
- Add crunch: Chopped cucumber, toasted almonds, or pumpkin seeds add extra texture.
Step-by-Step Instructions
STEP 1: Cook and cool the quinoa
If you're not using leftover quinoa, cook according to package directions or follow my How to Cook Quinoa post. Let it cool completely before assembling the salad.
STEP 2: Prepare the ingredients
Dice the mango and avocado, and the red onion. Place them in a large mixing bowl alongside the quinoa and olives.
STEP 3: Combine ingredients
Add the chia and flax seeds, microgreens, and pomegranate. Drizzle with avocado oil and fresh lemon juice. Season with salt.
STEP 4: Toss and finish
Gently mix until evenly combined. Give it a taste and add a squeeze of lemon or a bit more salt to taste.
Top Tips
- Make sure to let the quinoa cool completely. Warm quinoa can make the avocado too soft and affect the texture of the salad.
- For meal prep, add avocado and microgreens just before serving to keep everything fresh and to avoid the microgreens becoming soggy.
- Slice the red onion thinly. This keeps the flavor balanced and prevents it from overpowering the salad.
- Taste the salad before serving. A small extra squeeze of lemon or pinch of salt can really brighten the flavors.
- Use ripe mango: A mango that gives slightly when pressed will add the best natural sweetness.
Frequently Asked Questions
Yes. This salad is great for meal prep and can be made up to 3–4 days in advance. Just make sure to add the avocado and microgreens just before serving.
Yes, absolutely. Avocado has a mild, slightly buttery flavor on its own, so it pairs nicely with the sweet flavor of a ripe mango.
Yes. If you prefer a milder flavor, you can leave them out. A little extra lemon juice will help maintain brightness.
Serving suggestions
This Mango Avocado Quinoa Salad is versatile and easy to pair with simple mains.
- With salmon: The fresh mango and lemon flavors complement my Sweet Chili Salmon very well.
- Alongside chicken: Serve it with these Super Easy Sautéed Chicken Thighs or these Baked Chicken Thighs with Chickpeas.
- With shrimp or grilled fish: Keeps the meal bright and not too heavy.
- As part of a dinner spread: Serve it with roasted vegetables and a simple protein such as these Stir-Fried Chicken Thighs.
- On its own for lunch: Portion into containers for a fresh, ready-to-go meal during the week.
Other delicious mango recipes
If you tried this Mango Avocado Quinoa Salad (Healthy & Meal Prep Friendly) recipe or any other recipe on my website, please leave a 🌟 star rating and let me know how it went in the 📝 comments below. And feel free to tag me on Instagram @cre8athome so I can see your creations! Thanks for visiting!
Recipe
Mango Avocado Quinoa Salad (Healthy & Meal Prep Friendly)
Equipment
- Small Saucepan if cooking quinoa and not using leftover quinoa
Ingredients
- 1.5 cups cooked quinoa cooled
- 1 ripe mango diced
- 1 large avocado diced
- ¼ cup red onion finely sliced
- ¼ cup Kalamata olives pitted and sliced
- 2 tablespoons avocado oil
- 1 tablespoon fresh lemon juice from ½ lemon
- ¼ teaspoon salt add more to taste
- 1 cup fresh microgreens
- ½ cup pomegranate arils
- 1 tablespoon chia seeds
- 1 tablespoon flax seeds
Instructions
- If not using leftover quinoa, cook according to package directions and allow it to cool completely.1.5 cups cooked quinoa
- In a large bowl, combine the cooled quinoa, diced mango, diced avocado, sliced red onion, and olives.1 ripe mango, 1 large avocado, ¼ cup red onion, ¼ cup Kalamata olives
- Drizzle with avocado oil and fresh lemon juice. Season with salt.2 tablespoons avocado oil, 1 tablespoon fresh lemon juice, ¼ teaspoon salt
- Gently toss to combine. Stir in microgreens, pomegranate arils, chia seeds, and flax seeds before serving. Give it a taste, and add more salt to taste if needed.1 cup fresh microgreens, ½ cup pomegranate arils, 1 tablespoon chia seeds, 1 tablespoon flax seeds
Notes
- Make sure to let the quinoa cool completely. Warm quinoa can make the avocado too soft and affect the texture of the salad.
- For meal prep, add avocado and microgreens just before serving to keep everything fresh and to avoid the microgreens becoming soggy.
- Slice the red onion thinly. This keeps the flavor balanced and prevents it from overpowering the salad.
- Taste the salad before serving. A small extra squeeze of lemon or pinch of salt can really brighten the flavors.
- Use ripe mango: A mango that gives slightly when pressed will add the best natural sweetness.
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