Prawn and Mango Salad (Low Carb, Paleo)

Are you looking for that perfect summer? Then this prawn combined with mango salad is just right for you. I'm talking about juicy prawns with sweet mango pieces on a bed of romaine lettuce, garnished with red onions and drizzled with a chilli lime dressing.

This salad is probably my favourite to eat during the warmer months because it's so light on the tummy, tasty and super filling.

Perfect to pack and bring with you to work or why not eat it on a sunny day in the park?

You will get all the sweetness that you need from the mangoes and sweet romaine lettuce.

There's nothing better than  seating in the park with a salad brimming with freshly chopped mangoes and juicy pre-cooked prawns.

There's something about this duo that just makes me smile, I feel so happy eating a salad like this while sipping on a simple Mango Drink. 

sometimes I like to switch things up with this Tropical Fruit Smoothie.

When it comes to salad dressing I'm abit of a diva. There are so many ingredients that I do and don't like, to the point where I've resorted to making my own dressings to fit my taste buds.

I'm on the fence with vinegar, sometimes I'm okay with a moderate amount while other times I'm like "meh, I'll skip it".

If want to try another vinegar free salad then this Pigeon Pea Salad it's a great choice.

This chilli lime dressing is free from vinegar, yet tastes so amazing, let me tell you. It has a great amount of heat, actually more like moderate heat depending the type/amount of chilli that is used.

One chilli is enough to balance out the heat and citrus combination.

Reasons why you should make this salad

• It takes less than 15 minutes to chop everything up and make the dressing
• It's light on the hips and not to mention the tummy
• A great salad for people who are after a natural sweetness combined with seafood
• Will stave away hunger, keeping you fuller for longer!
• Easy to transport to anywhere, to the park, work or just while running errands
• The dressing is vinegar free

Make your salad in to a meal

If you are like me and love the concept of doubling up a would be salad and carrying it over to dinner time that's a true bonus.

You might want to swap out the romaine lettuce for some Cauliflower Rice instead.

Alternatively you may just want to go there some Brown Rice or even switch up the game totally with some Sweet Potato Mash

Ingredients you will need

• Lettuce: I like to use a giant romaine lettuce because it's naturally full of sweetness and very easily to obtain but you can use any type of lettuce.
• Mangoes: You want mango that is ripe already, you should be able to smell their ripeness, that's when they are good to go!!
• Prawns: You want prawns that are cooked to reduce the amount of prep time. Any size works but medium are nice and juicy.
• Chilli: Use whatever chilli works for you, I used dried chilli flakes but fresh works too.
• Seasoning for the dressing: garlic granules, parsley, black, pink salt you can use fine or coarse texture or powdered version if you can't get granules.
• Key lime: This offers a nice alkaline balance to your salad.
• Extra virgin oil: Yields more of a strong flavour and best used uncooked as a salad dressing.

How to make prawn and mango salad

• Arrange the pre chopped ingredients so that they sit on a bed of sweet romaine lettuce (excluding the prawns) in a dish
• Place the prawns on the lettuce bed.
• Grab a medium sized bowl and whisk all of the ingredients together to make the chilli lime dressing.
• Drizzle the dressing over all the salad.

Can I prepare this salad ahead of time?

Yes, if you are pressed for time, I would definitely recommend preparing all of the listed ingredients a head of time.

First of all, you have the liberty to mix all of the dressing ingredients together and store in a glass jar and refrigerate, ready to you!!

Also, chop the red onions and lettuce up too. You can arrange them on plate or in a bowl so it's ready to eat when needed.

It's safe to do this the night before but I wouldn't advise doing this several days head of time.

What's the best way to cut a fresh mango?

• Cut down the cheeks  (away from the pit)
• Take each mango cheek and score into is cross ways (not too deep as you don't want to cut into the peel)
• Invert the mango so it looks like a hedgehog
• Use a paring knife to slice away the mango pieces from the peel

Other prawn salad variations 

Zucchini/courgette noodles.  A great choice if you are after some vegetable noodles. You can even sub these out for the lettuce if you want to.

Rice noodles. These are a great gluten free choice if you want some with a bit of bulk and more carb based.

Green mango. Not very easy to obtain especially if you live in countries that don't have a popular of Asian/Caribbean people but this is contrast to sweet mango yielding a more sour/tangy taste.

Avocado. Who doesn't love a avocado, sub the mango for avocados, if you want to try this recipe and make it keto friendly instead.

Notes and tips

• Prawns are also known as shrimp depending on what country you live in
• Use cooked prawns. I do recommend using cooked prawns, which are pink in colour and very easy to work with. Unlike the raw ones, they don't require cooking or deveining and are overall convenient and ready to eat
• The mango should be soft, this is not only ripe but also super sweet in taste. You won't need to add any sweetener to compensate.
• If you want to have your salad on the go simply pack your salad in a container or a mason jar.
• The dressing doesn't include any sweetener but you can add a splash of maple or agave syrup at your leisure.
• If you can't get hold of any fresh mango use frozen mango pieces. Frozen mango is so much cheaper, accessible but will need defrosting before using.
• Keep your salad refrigerated if you prepare it but don't wish to consume right away.
• Be sure to eat the salad within a few days of making it.

More salad recipes to try

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Prawn and Mango Salad

Looking for a summer salad that is light on the hips then you need to try this prawn and mango salad

5 from 4 votes

Print Pin Rate

Course: Lunch

Cuisine: Caribbean

Prep Time: 20 minutes minutes

Total Time: 20 minutes minutes

Servings: 2 people

Calories: 350kcal

Author: Charla

Ingredients

• ▢ 1 large sweet romaine lettuce chopped
• ▢ 1 whole mango chopped (about 2 cups)
• ▢ 1 small red onion sliced
• ▢ ½ lb of medium cooked prawns (226g)

For the lime chilli dressing

• ▢ ⅓ cup extra virgin olive oil (72g)
• ▢ juice of a fresh key lime
• ▢ 2 teaspoon garlic granules (6g)
• ▢ 2 teaspoon parsley (0.2g)
• ▢ 1 teaspoon black pepper (2g)
• ▢ ½ teaspoon pink salt (3g)
• ▢ ½ teaspoon chilli powder (1g) (or flakes)

Instructions

• Arrange the lettuce in a medium sized bowl or a plate.
• Place the mango, onion and prawns on the lettuce bed.
• Grab a medium sized bowl and whisk all of the ingredients for the lime chilli dressing together.
• Drizzle the dressing over all the salad.

Notes

• Prawns are also known as shrimp depending on what country you live in
• Use cooked prawns. I do recommend using cooked prawns, which are pink in colour and very easy to work with. Unlike the raw ones, they don't require cooking or deveining and are overall convenient and ready to eat
• The mango should be soft, this is not only ripe but also super sweet in taste. You won't need to add any sweetener to compensate.
• If you want to have your salad on the go simply pack your salad in a container or a mason jar.
• The dressing doesn't include any sweetener but you can add a splash of maple or agave syrup at your leisure.
• If you can't get hold of any fresh mango use frozen mango pieces. Frozen mango is so much cheaper, accessible but will need defrosting before using.
• Keep your salad refrigerated if you prepare it but don't wish to consume right away.
• Be sure to eat the salad within a few days of making it.

Nutrition

Calories: 350kcal | Carbohydrates: 24g | Protein: 25g | Fat: 38g | Saturated Fat: 5g | Cholesterol: 286mg | Sodium: 888mg | Potassium: 415mg | Fiber: 3g | Sugar: 17g | Vitamin A: 2249IU | Vitamin C: 47mg | Calcium: 188mg | Iron: 3mg

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