Gluten-Free Mango Avocado Salad

Ripe mango and creamy avocado, diced gently so they keep their shape, join crisp vegetables and your choice of protein over rice, quinoa or gluten-free noodles. A lemon and oil dressing with a gluten-free sauce such as tamari pulls the sweet and savory together.

Prep: 15 min Cook: 25 min Total: 40 min Serves: 4

At a glance: This medium lunch recipe yields 4 servings in about 40 minutes (15 min prep, 25 min cook). It uses 8 ingredients — including cooked rice, protein of choice, fresh vegetables of choice — and walks through 5 steps. Updated October 25, 2026. Browse more lunch recipes or return to all gluten-free recipes.

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Cross-Contamination Warning for Gluten-Free Mango Avocado Salad: When preparing this lunch recipe, the base grain or gluten-free noodles and any bottled dressing need a gluten-free label. Dice the mango and avocado on a cutting board free of bread crumbs.

Gluten-Free Notes for Gluten-Free Mango Avocado Salad: This recipe is naturally gluten-free by using gluten-free grains and avoiding any ingredients containing gluten-containing grains.

Scale Recipe:

servings

Ingredient amounts update automatically

Ingredients

Shop links on this page are for cooked rice, quinoa, or gluten-free noodles, gluten-free sauce, fresh lemon juice or rice vinegar. Buy the package that says gluten-free. A shared production line is the usual risk with these pantry items. As an Amazon Associate, we earn from qualifying purchases, at no extra cost to you. Confirm the product is labeled gluten-free before you buy.

1 cup cooked rice, quinoa, or gluten-free noodles Shop
1 cup protein of choice (chicken, shrimp, tofu, chickpeas)
2 cups fresh vegetables of choice (e.g., bell peppers, cucumber, red onion, leafy greens)
1 ripe mango, diced
1 ripe avocado, diced
2 tbsp gluten-free sauce (GF tamari, olive oil, or GF dressing) Shop
1 tbsp fresh lemon juice or rice vinegar Shop
1 tsp sesame oil or olive oil Shop

Instructions

1 Prepare your base by cooking rice or gluten-free noodles according to package directions, which typically takes about 15-20 minutes. Once cooked, drain and set aside to cool slightly.
2 Cook or prepare your chosen protein, ensuring any seasonings or marinades used are gluten-free. If using tofu or chickpeas, you might sauté them for about 5-7 minutes until lightly browned and heated through.
3 Wash and prepare your fresh vegetables by slicing, dicing, or chopping them into bite-sized pieces. This step should take approximately 5-8 minutes, depending on your chosen vegetables.
4 Gently dice the ripe mango and avocado, being careful not to mash them. Add these to a large mixing bowl along with the prepared fresh vegetables and your cooked protein.
5 In a small bowl, whisk together the gluten-free sauce (like GF tamari or your chosen GF dressing), fresh lemon juice or rice vinegar, and sesame oil or olive oil until well combined. Drizzle this dressing over the salad ingredients and toss gently to coat everything evenly. Taste and adjust seasoning as needed before serving immediately or chilling for later.

Nutrition (per serving)

395

Calories

13g

Protein

43g

Carbs

19g

Fat

Fiber

409mg

Sodium

Tips & Notes

Choose a mango and an avocado that are ripe but still firm when pressed, so the cubes hold their shape when the salad is tossed.
A little minced jalapeño or a pinch of chili flakes balances the sweetness of the mango. Add it to taste with the dressing.
If shrimp is your protein, cook it only until pink and chill it before adding. Cold shrimp goes well with the mango and avocado.

Common questions

How long does Gluten-Free Mango Avocado Salad take?

Gluten-Free Mango Avocado Salad takes about 40 minutes: 15 minutes to prep and 25 minutes to cook, for 4 servings.

What should I check before making Gluten-Free Mango Avocado Salad with celiac disease?

Written with gluten-free ingredients. Use products labeled gluten-free, check labels, and ask your clinician about your own needs.

What cross-contamination risk is specific to Gluten-Free Mango Avocado Salad?

Check cooked rice, quinoa, or gluten-free noodles, protein of choice, fresh vegetables of choice before they go into Gluten-Free Mango Avocado Salad. The base grain or gluten-free noodles and any bottled dressing need a gluten-free label. Dice the mango and avocado on a cutting board free of bread crumbs.

Which gluten-free swaps does Gluten-Free Mango Avocado Salad use?

Gluten-Free Mango Avocado Salad relies on gluten-free noodles or pasta. Keep those gluten-free-labeled products in place of a gluten-containing flour or sauce. If the blend already lists xanthan gum, do not add a second binder unless this recipe says to.

Learn More

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Gluten Free Recipes team

Gluten-free recipe development since 2026

Recipes include certified gluten-free ingredient guidance and cross-contamination notes. Check every label and use certified gluten-free products. Learn more about us.

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