Mango Salad Dressing Recipe

Mango Salad Dressing Recipe

Salads cannot only be incredibly delicious, but they should be part of every healthy diet. Salads are an easy way to fill up on healthy, low calorie vegetables and perfect for people who are trying to lose weight. But, if you are not careful it is easy to add hundreds of Calories by simply adding too much dressing.

I developed this recipe when I had to come up with some low calorie options for salad dressings. This mango dressing tastes great and is perfect for switching it up a bit. It adds flavor and sweetness to any salad. It goes particularly well with a light spring or summer salad, some crunchy, salty raw almonds, avocado and diced chicken breast.

Shopping Tip

Unlike other fruit, the color of the mango is not an indicator of ripeness. Smell the top of the mango (where the stem was), it should smell fruity. Touch the mango, when it is ripe it will yield slightly to pressure

Low Calorie Mango Salad Dressing

Makes about one cup


  • 150 g
  • ½ cup
  • 1 tsp
  • 2 tsp
  • 2 tsp
  • ¼ tsp
  • ¼ tsp
  • ½ tsp
  • ⅛ tsp
  • Flesh of about one mango
  • Water
  • Red wine vinegar
  • Rice vinegar
  • Extra virgin olive oil
  • Salt
  • Onion powder
  • Basil, dried
  • Cayenne pepper (optional)


  1. 1. Puree everything, except half the basil, in a blender until super smooth.
  2. 2. Taste and adjust seasoning if necessary.
  3. 3. Add the rest of the basil and mix.
5 stars

Mark says:

For a long time I never ate any salad dressings — I was a purist (I’ve been known to say this regarding many foods). Eventually I started to enjoy italian dressing, and sometimes a mustard-based dressing, but never anything that slightly resembled a creamy dressing.

This mango mojo is in fact the first “creamy” dressing I’ve enjoyed, and I love it! After the photography session that produced the picture above, I had the best salad of my life. It was legendary.

Nutrition Facts (per Tbsp)

Calories: 13, Fat: 0.8g, GL: < 1, Sugar: 1g, Sodium: 47g


  1. My goodness – is this one of your first photos with the new camera?! It is fabulous!!
    AND the recipe sounds amazing, too :) It goes right along with the flavors I’ve been craving lately!

    • Thank you so much Jessica! Yes, that is one of the first photos. It helps to have a good camera. It is almost impossible to take a bad picture…almost. I did manage it a bunch of times though. haha

      I created a flickr account, where I will post some pictures. In case you are interested.

      Funny story: I cooked dinner tonight, plated everything nicely in order to take some pics. Once we were ready to eat (starving!), I went back into the kitchen to get some more sauce. BANG! Everything on the floor, my pants, the wall…. hahaha I will post some before/after pictures. I wanted to cry but then I just cracked up. At least I got some good shots first.

  2. Ameena says:

    Your site is beautiful and this recipe looks delicious. I love anything and everything to do with mango but for some reason mango salad dressing never occurred to me!

    Thanks for visiting my site as well…loved your nice comment.

  3. I love mango so day I will try your recipe ya…thanks for sharing.

    • Thank you for your friend request on food buzz. I gladly accepted!

      I hope you will try it, if you like mango you will love this. It would also work well as a dipping sauce for chicken etc.

  4. Um..yes this looks amazing! I want! :)

    • It is a little scary at first to post your own recipes. What if people simply don’t like it?! Maybe mangoes taste different here in Iowa!

      I am getting over it though. Some people had great success with the chocolate truffles. That made me feel better. So I guess I will keep going!

  5. Helena Mullett says:

    I’ve never used/bought a mango. How do I pick one out and then what do I do? Skin it? Are there seeds or a pit in it?

    • Chose a mango that smells fruity on top (where the stem was). It is ripe if it yields slightly to pressure. Eat it quickly when ripe. You have to peel it (use a vegetable peeler) before eating it. Mangoes have a very big, hard seed. You could half the mango and lift it out, but I often find it easier to just cut the soft flesh around it.

      You should definitely try them! They are delicious!

  6. Stef says:

    i love mango salad dressing, but i’ve never made it myself! yum!

    • You should give this a try. Feel free to make all the vinegar red wine or rice, depending on what you have on hand. I really hope you enjoy it! It goes really well with arugula and salted smashed raw almonds, if you like these things. :)

  7. Lovely recipes and a very nice blog design. Great idea to post healthy recipes! Will be stopping by here often to check your new creations and to get inspired :-)

  8. Katie says:

    I’ve made a really similar dressing too! I love anything with mangos, and the tang from the vinegar is fantastic!

  9. Hey guy.. I have been finding so hard for this knowledge. Thx for sharing. May i know that if i can repost your article in my webpage?

  10. hi there, is there any possibility you may allow me to re post your article in somewhere else? without doubt a good piece of writing :)

  11. DENIS DESOUZA says:

    my 21 year old daughter found your recipe on the net, boy was I glad she did
    I grew up in mango country Goa(India) anything with mango is sheer delight !!
    love your recipe I added a teaspoon of fish sauce to your recipe try it


    • Hi Denis,
      Thanks so much for letting me know! I am glad you like the recipe so much. You are right, it is hard to go wrong with Mango.

      I will try adding fish sauce to it! Thanks for the tip!

  12. […] Mango Dressing Recipe from Health Foodie […]

  13. bostonpatriot says:

    Tastes awful. Really.

  14. Sue reeve says:

    Thank you so much for this it will make my life so much easier .just been told I an intoerant to dairy eggs wheat yeast and so much more this will help a lot . Thank you x

    • Thanks Sue for your comment! So sorry to hear about your intolerances! How did you find out? There are a lot of quacks out there that will “determine” intolerances with unreliable methods that have no basis in science. Usually you then get a long list of stuff to avoid… the real culprit likely among them… so you do feel better by following it, but you are also avoiding stuff unnecessarily.

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