Mango Avocado Kale Salad with Hazelnuts

This refreshing and nutrient-dense salad combines the sweetness of mango, the creaminess of avocado, the earthiness of kale, and the crunch of hazelnuts. It’s a perfect blend of flavors and textures that will delight your taste buds while providing a healthy boost of vitamins and minerals.


  • 1 Bunch of Kale: Washed, stems removed, and leaves chopped
  • 1 Ripe Mango: Peeled, pitted, and diced
  • 1 Avocado: Peeled, pitted, and sliced
  • 1/4 Cup of Hazelnuts: Toasted and chopped
  • 1/4 Cup of Red Onion: Thinly sliced
  • 1/4 Cup of Feta Cheese (optional): Crumbled


  • 3 Tbsp of Extra Virgin Olive Oil
  • 2 Tbsp of Fresh Lime Juice
  • 1 Tbsp of Honey or Maple Syrup
  • 1 Tsp of Dijon Mustard
  • Salt and Pepper to Taste


  1. Prepare the Kale: Place the chopped kale in a large bowl. Sprinkle a pinch of salt over the kale and massage it with your hands for about 2-3 minutes until the leaves soften and become bright green.
  2. Make the Dressing: In a small bowl, whisk together the olive oil, lime juice, honey or maple syrup, Dijon mustard, salt, and pepper until well combined.
  3. Assemble the Salad: Add the diced mango, sliced avocado, thinly sliced red onion, and chopped hazelnuts to the bowl with the kale. If using feta cheese, add it now.
  4. Dress the Salad: Pour the dressing over the salad and toss everything together gently to ensure the ingredients are evenly coated.
  5. Serve: Transfer the salad to a serving platter or individual plates. Enjoy immediately for the freshest taste and texture.

Benefits of the Ingredients:

  • Kale: Rich in vitamins A, C, and K, as well as fiber and antioxidants.
  • Mango: Provides vitamins A and C, folate, and a burst of natural sweetness.
  • Avocado: Packed with healthy fats, fiber, and potassium.
  • Hazelnuts: Offer healthy fats, protein, and vitamins E and B.
  • Olive Oil: A source of monounsaturated fats and antioxidants.
  • Lime Juice: Adds vitamin C and a refreshing citrus flavor.


  • Toasting Hazelnuts: To toast hazelnuts, preheat your oven to 350ยฐF (175ยฐC). Spread the hazelnuts on a baking sheet and toast for about 10 minutes, shaking the pan occasionally to ensure even toasting. Let them cool before chopping.
  • Make Ahead: You can prepare the kale and dressing ahead of time. Keep them separate and combine the salad just before serving to maintain the texture of the ingredients.
  • Add Protein: For a more substantial meal, consider adding grilled chicken, shrimp, or tofu.

This Mango Avocado Kale Salad with Hazelnuts is not only delicious but also packed with nutrients that support overall health. Enjoy it as a light lunch, a side dish, or a vibrant addition to any meal!