Easy Kale Mango Salad with Mint

Tender lacinato kale is softened with a tangy white balsamic vinaigrette, then tossed with sweet mango, crisp cucumber, and a sprinkle of crunchy pumpkin seeds. Finished with fresh mint (or basil and pomegranate for a cozy fall twist), this easy kale mango salad recipe is as versatile as it is delicious — perfect for picnics, weeknight dinners, or holiday spreads.

YOU WILL LOVE THIS 10-MINUTE MASSAGED KALE AND MANGO SALAD

Bright, crunchy, and full of flavor, this kale mango salad is your go-to for summer picnics or cozy fall dinners. It’s beginner-friendly, takes just 10 minutes, and can be adapted with a few simple swaps to match the season. Sweet mango, crisp cucumbers, and a white balsamic vinaigrette make every bite a refreshing treat. …and feels so fancy!

INGREDIENTS FOR EASY KALE MANGO SALAD RECIPE

This 10 minute massaged kale and mango salad blends sweet mango, crisp cucumber, and tender kale in a tangy white balsamic vinaigrette. It’s a breezy, refreshing dish that’s perfect for busy days and ideal for beginners.

• Lacinato kale – hearty greens that soften with massaging and offer fiber, vitamins A, C & K.
• White Balsamic Vinaigrette – This bright, gently sweet dressing brings acidity and balance to the richness of the kale and fruit. It softens the shallots and tenderizes the kale, infusing every bite with flavor.
• Shallot – Milder and sweeter than red onion, shallots add a delicate bite that balances the mango’s sweetness. Soaking them in the vinaigrette mellows their sharpness and builds depth in the salad.
• Mango – juicy sweetness that pairs beautifully with kale’s bitterness and adds vitamin C.
• Persian cucumber – crisp, refreshing crunch and hydration.
• Pumpkin seeds – nutty texture and a boost of magnesium and healthy fats.
• Fresh mint – bright, cooling herb that ties the flavors together.
• (Fall) Mozzarella pearls – creamy, mild richness.
• (Fall) Pomegranate seeds – tart bursts of antioxidants and color.
• (Fall) Basil leaves – aromatic, seasonal flair for late-year appeal.

HOW TO MAKE 10 MINUTE MASSAGED KALE AND MANGO SALAD

This easy kale mango salad recipe with mint packs bright, fresh flavors with minimal effort—and just 10 minutes to make! Beginners or seasoned experts will love how simple it is to soften kale by "massaging" for better taste and texture.

1. Make the vinaigrette - Start by preparing the white balsamic vinaigrette and thinly slicing the shallot. You'll use the vinaigrette to coat the kale and shallots, allowing them to rest, soften, and absorb flavor while you prep the remaining ingredients.
2. Massage the kale - Remove the stems from the kale and finely chop the leaves into small, bite-sized pieces. Add the chopped kale to a large mixing bowl. Pour in enough vinaigrette to lightly coat the kale (you can add more later if needed), along with the shallots. Using clean hands, gently massage the kale for about 30 seconds to tenderize the leaves and enhance flavor. Set aside while you prep the toppings.
3. Add fresh ingredients - Peel and dice the mango into small cubes. Slice the cucumbers into half-moons, about ⅛ inch thick. Add the mango, cucumber, pumpkin seeds, and torn mint leaves to the bowl of massaged kale. Toss gently to combine.
4. Customize by season.
5. Summer version: Keep it light with fresh mint and pumpkin seeds for a bright, refreshing crunch.
6. Fall version: Add mozzarella pearls, pomegranate seeds, and torn basil leaves for a cozy, seasonal upgrade.
7. Taste and serve - Give the salad a final toss. Taste and adjust with a pinch of salt or an extra splash of vinaigrette, if desired. Serve immediately for the freshest flavor.

Suggested Pairings: Now build your Own Version!

Crunch + Texture

• Toasted almonds (sliced or slivered)
• Pumpkin seeds (pepitas) – toasted for a nutty bite
• Chopped pistachios – for a buttery crunch
• Crispy quinoa – adds protein and crunch

Creamy or Rich

• Avocado – creamy and balances acidity
• Goat cheese or feta – tangy and savory contrast
• Mozzarella pearls – delicate and mild

Sweet + Juicy

• Pomegranate seeds – tart and juicy bursts (Sept – January)
• Dried cranberries or golden raisins – sweet and chewy
• Pineapple or orange segments – tropical and bright

Herbs + Zing

• Fresh mint or basil – adds freshness
• Chili flakes or thinly sliced fresno chile – subtle heat
• Ginger matchsticks – adds warmth and complexity

Protein (for a complete meal)

• Grilled shrimp or salmon – buttery and rich
• Crispy chickpeas – plant-based protein and crunch
• Shredded rotisserie chicken – quick and easy

Seasonality Notes (Western U.S., Northern Hemisphere):

• Kale: Grows year-round in many parts of the Western U.S., but is especially abundant and tender from late fall through early spring. However, lacinato kale holds well through early summer in cooler regions and higher altitudes.
• Mango: Typically imported (from Mexico, Central America, or South America) and widely available April through August, with peak ripeness in May–July.

MORE AMAZING SALADS TO ENJOY!

Simple Citrus Salad

Cucumber Tomato Avocado Salad

Quatro Verde Citrus Salad

Raw Asparagus Salad

Blackberry Avocado Feta Salad

Cherry Quinoa Arugula Salad

EQUIPMENT NEEDED

• Large mixing bowl or serving bowl
• Salad Spinner for drying washed kale
• Chef’s knife and cutting board
• Measuring cups/spoons (for vinaigrette & seeds)

Print Pin

Easy Kale Mango Salad with Mint

Tender lacinato kale is softened with a tangy white balsamic vinaigrette, then tossed with sweet mango, crisp cucumber, and a sprinkle of crunchy pumpkin seeds. Finished with fresh mint (or basil and pomegranate for a cozy fall twist), this refreshing salad is as versatile as it is delicious — perfect for picnics, weeknight dinners, or holiday spreads.

Course Salad, Side Dish

Cuisine American, Mediterranean-Influenced

Keyword 10 minute massaged kale and mango salad, Easy kale mango salad recipe with mint

Prep Time 5 minutes

Cook Time 5 minutes

Total Time 10 minutes

Servings 4

Calories 126kcal

Ingredients

• 1 bunch lacinato kale (170 g) about 6 oz, stems removed and leaves finely chopped
• 1 batch white balsamic vinaigrette (80 ml) about ⅓ cup - recipe here
• 1 shallot (30 g) about 1 oz, thinly sliced
• 1 ripe mango (340 g), about 12 oz / peeled and diced
• 4 small Persian cucumbers (250 g), about 9 oz / diced
• 2 tablespoons pumpkin seeds (18 g), for crunch
• 6 - 8 leaves fresh mint torn

Optional Fall Add-Ins:

• ⅓ cup mozzarella pearls (75 g)
• ¼ cup pomegranate seeds (40 g)
• 6 leaves fresh basil torn

Instructions

• Make the vinaigrette - Start by preparing the white balsamic vinaigrette and thinly slicing the shallot. You'll use the vinaigrette to coat the kale and shallots, allowing them to rest, soften, and absorb flavor while you prep the remaining ingredients.
• Massage the kale - Remove the stems from the kale and finely chop the leaves into small, bite-sized pieces. Add the chopped kale to a large mixing bowl. Pour in enough vinaigrette to lightly coat the kale (you can add more later if needed), along with the shallots. Using clean hands, gently massage the kale for about 30 seconds to tenderize the leaves and enhance flavor. Set aside while you prep the toppings.
• Add fresh ingredients - Peel and dice the mango into small cubes. Slice the cucumbers into half-moons, about ⅛ inch thick. Add the mango, cucumber, pumpkin seeds, and torn mint leaves to the bowl of massaged kale. Toss gently to combine.
• Customize by season.
• Summer version: Keep it light with fresh mint and pumpkin seeds for a bright, refreshing crunch.
• Fall version: Add mozzarella pearls, pomegranate seeds, and torn basil leaves for a cozy, seasonal upgrade.
• Taste and serve - Give the salad a final toss. Taste and adjust with a pinch of salt or an extra splash of vinaigrette, if desired. Serve immediately for the freshest flavor.

Notes

Nutrition

Serving: 1serving | Calories: 126kcal | Carbohydrates: 16g | Protein: 6g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 1g | Trans Fat: 0.003g | Cholesterol: 3mg | Sodium: 45mg | Potassium: 492mg | Fiber: 5g | Sugar: 11g | Vitamin A: 7406IU | Vitamin C: 85mg | Calcium: 223mg | Iron: 2mg

DIETARY CONSIDERATIONS

The diet categories listed below are offered as a helpful guide, not as nutritional advice. While I’m not a dietitian, I am a professional baker by day with a deep love for seasonal produce and savory cooking at home. Bite Me Industries is a produce-forward blog that celebrates the flavors of each season through crave-worthy bakes and vibrant, flavor-driven recipes — the kind that transport you to your favorite bakery, café, or cozy bistro.

Here is a quick reference if you are trying to meet a dietary consideration.

• DF = Dairy-Free: Yes — As long as you omit the optional mozzarella pearls, this recipe is naturally dairy-free.
• EF = Egg-Free: Yes — No eggs are used.
• GF = Gluten-Free: Yes — All ingredients are naturally gluten-free.
• NF = Nut-Free: Yes — There are no tree nuts or peanuts in this recipe. Pumpkin seeds are technically seeds, not nuts.
• PB = Plant-Based: Yes — If you exclude the optional mozzarella, this salad is fully plant-based.
• SF = Sugar-Free: No — The recipe includes honey in the homemade vinaigrette.
• VE = Vegetarian: Yes — 100% vegetarian, even with optional cheese.
• VG = Vegan: Yes — If the mozzarella is omitted, it fits a vegan diet.