Introduction

When the Southwest Florida heat is in full swing during late August, light, refreshing meals are a must-have as a part of your routine. This quinoa salad with mango, avocado, and lime is the perfect seasonal recipe — it’s packed with colorful produce, loaded with nutrients, and ideal for warm-weather dining. Quinoa provides a satisfying, hearty whole-grain base, while sweet mango and creamy avocado bring balance and a delicious tropical flair.

While quinoa is a complete protein, meaning it contains all nine essential amino acids in sufficient quantities, it offers only about 7 grams of protein per cooked serving. For those aiming for higher protein intake, adding grilled shrimp or lean chicken breast boosts the nutrient profile, improves macronutrient balance, adds additional essential micronutrients, and turns this salad into a filling, balanced meal.

In this article, we’ll cover:

• Step-by-step instructions for making this vibrant salad
  
• Why these ingredients are nutritional powerhouses that will set you up for success with your health goals
  
• How to scale for larger quantities for meal prep and how to store it properly to enjoy throughout the week
  
• Optional protein add-ins to support your wellness goals with a high protein-packed punch

Why This Recipe Works

This quinoa salad is more than just delicious — it’s a nutritional powerhouse:

• Quinoa – Gluten-free, rich in dietary fiber, and a plant-based complete protein.
  
• Mango – High in vitamin C, antioxidants, and beta-carotene for immune support.
  
• Avocado – Loaded with heart-healthy monounsaturated fats and potassium.
  
• Lime – Adds brightness and a vitamin C boost, enhancing flavor without excess sodium.
  
• Cilantro & Red Onion – Bring freshness and balance to the dish, plus additional phytonutrient benefits.

Plus, it’s versatile — serve it chilled for a hearty, healthy lunch, as a side dish to complement your dinner, or bulk it up with lean protein for a balanced post-workout recovery meal.

Ingredients

Base Salad:

• 1 cup uncooked quinoa, rinsed and drained
  
• 2 cups water, low-sodium vegetable broth, or bone broth
  
• 1 large ripe mango, peeled and diced
  
• 1 large avocado, peeled and diced
  
• ½ cup finely chopped red onion
  
• ½ cup fresh cilantro, chopped
  
• Juice of 2 limes
  
• 2 tbsp extra-virgin olive oil
  
• Sea salt and black pepper, to taste

Optional Protein Add-Ins:

• 8 oz grilled shrimp (peeled, deveined, tails removed)
  
• or 8 oz grilled chicken breast (sliced or diced)

Instructions

1. Cook the Quinoa
   
   • Rinse quinoa under cold water to reduce bitterness.
     
   • In a medium saucepan, combine quinoa and water/broth. Bring to a boil, then reduce to low heat, cover, and simmer for 15 minutes. Remove from heat and let rest for 5 minutes. Fluff with a fork and allow to cool.
     
2. Prepare the Produce
   
   • While quinoa is cooking, dice mango and avocado, chop red onion, and roughly chop cilantro.
     
3. Mix the Dressing
   
   • In a small bowl, whisk together lime juice, olive oil, salt, and pepper.
     
4. Assemble the Salad
   
   • In a large mixing bowl, combine cooled quinoa, mango, avocado, red onion, and cilantro.
     
   • Pour dressing over the salad and toss gently to coat.
     
5. Add Optional Protein
   
   • If using grilled shrimp or chicken, be sure to cook that while the quinoa is cooking. Fold it into the salad, or add on top before serving for a complete high-protein meal.

Nutrition & Protein Considerations

Quinoa is one of the only plant-based proteins and it provides about 7g of protein per cup cooked. While that’s higher than most grains and makes quinoa a complete protein, many people — especially active individuals — benefit from higher daily protein intake. Adding grilled shrimp or chicken breast increases protein content to around 27–40g per serving, supporting muscle repair, satiety, and balanced blood sugar.

Meal Prep Scaling Tips

This salad is perfect for meal prepping:

• Double or Triple the Batch – Simply multiply ingredients to suit the number of meals you want.
  
• Cook Quinoa in Bulk – Quinoa stores well and can be used in multiple recipes during the week.
  
• Pre-Chop Veggies in Advance – Store mango and avocado separately until ready to eat to preserve texture and freshness.
  
• Add Protein Just Before Serving – Keeps the flavor fresh and prevents overcooking or drying out.

Pro Tip: If you plan to cut your avocado in advance, add lime juice to the cut avocado to preserve freshness and prevent browning.

Storage Tips

To keep your salad fresh for multiple days:

• Store in date-labeled glass containers for best freshness and reduced plastic waste.
  
• Keep avocado and dressing separate if storing for more than one day to avoid browning. Add lime juice to cut avocado before storing to reduce browning and improve freshness.
  
• Refrigerate for up to 3 days. You can also keep this meal fresh in the freezer for longer, if you plan to eat it later in the week.
  
• For best taste, let the salad sit at room temperature for 10–15 minutes before eating to bring out the maximum flavor.

Serving Suggestions

• Serve as a light summer lunch with sparkling water and fresh lime wedges
  
• Serve as a side dish for grilled fish or lean meats
  
• Pack it for a fun picnic or beach day
  
• Serve it with a leafy green base for an extra fiber and micronutrient boost

Why It’s Perfect for August in Southwest Florida

August is peak season for mangoes in Southwest Florida, and local avocados are also widely available. Using seasonal produce provides our bodies with some incredible benefits including:

• Fresh, flavorful variety
• Higher nutrient density
• Lower environmental impact
• Supporting local farmers in the community

You can check what’s in season in your area using the Seasonal Food Guide.

Final Thoughts

This quinoa salad with mango, avocado, and lime is the perfect balance of fresh flavor, satisfying texture, and nutrient density. Whether enjoyed on its own or with a lean protein boost, it’s a versatile recipe you’ll want on repeat all summer long. Feel free to add additional veggies or spices to shake up the flavor and health benefits with delicious variety. With its meal prep and storage flexibility, it’s a smart choice for busy weeks.
Ready to learn more about building balanced, delicious meals like this one? Schedule a free discovery call today and find out how we can help you maximize your nutrition and wellness without the stress of strict rules or restrictive dieting.