Gluten-Free Mango Chicken Salad
By the Gluten Free Recipes team ·
This vibrant salad bursts with sweet mango, tender protein, and crisp vegetables, all tossed in a light, zesty dressing. It's a refreshing and satisfying gluten-free meal perfect for a quick lunch.
At a glance: This easy lunch recipe yields 4 servings in about 20 minutes (10 min prep, 10 min cook). It uses 8 ingredients — including cooked rice, cooked, diced ripe mango — and walks through 5 steps. Updated . Browse more lunch recipes or return to all gluten-free recipes.
Cross-Contamination Warning for Gluten-Free Mango Chicken Salad: When preparing this lunch recipe, exercise caution with packaged ingredients like tamari or pre-seasoned proteins, as they can be subject to cross-contamination with gluten during manufacturing. Always look for explicit gluten-free certifications In a shared kitchen, avoid porous materials — wooden spoons, wooden cutting boards, and scratched non-stick pans can harbor gluten proteins even after washing. Prefer glass, metal, or silicone tools.
Gluten-Free Notes for Gluten-Free Mango Chicken Salad: This recipe is naturally gluten-free by using certified gluten-free grains or noodles and avoiding any gluten-containing ingredients. Always check labels on sauces and seasonings.
Ingredients
- 1 cup cooked rice, quinoa, or certified GF noodles
- 1 cup cooked, shredded chicken breast (or shrimp, tofu, chickpeas)
- 1 cup diced ripe mango
- 1 cup chopped fresh vegetables (e.g., bell peppers, cucumber, red onion)
- 2 tbsp gluten-free tamari or GF gluten-free tamari alternative
- 1 tbsp fresh lime juice
- 1 tsp sesame oil
- 1/4 tsp freshly ground black pepper
Instructions
- 1
If using rice or certified GF noodles, ensure they are cooked according to package directions and cooled slightly. This should take about 10-15 minutes, depending on the grain or noodle type. Once cooked, fluff the rice or drain the noodles thoroughly.
- 2
Prepare your chosen protein. If using pre-cooked chicken, shred it into bite-sized pieces. If using tofu or chickpeas, ensure they are rinsed and drained. If seasoning, do so now with gluten-free spices or sauces, ensuring no cross-contamination.
- 3
Wash and prepare your fresh vegetables and ripe mango. Dice the mango into small, juicy cubes and chop your chosen vegetables into uniform pieces, aiming for about 1 cup total. This step should take approximately 5-7 minutes.
- 4
In a medium bowl, combine the cooked rice or noodles, shredded chicken (or other protein), diced mango, and chopped fresh vegetables. Gently toss these ingredients together to distribute them evenly.
- 5
In a small separate bowl, whisk together the gluten-free tamari, fresh lime juice, sesame oil, and black pepper until well combined. Drizzle this dressing over the salad ingredients and toss gently for about 1-2 minutes until everything is lightly coated. Taste and adjust seasoning if needed. Serve immediately or chill for later.
Nutrition (per serving)
Tips & Notes
- Caramelize onions over medium-low heat for 30–45 minutes for a sweet depth; rush at high heat and they'll be bitter.
- Pound chicken breasts to an even thickness so they cook uniformly without drying out on the edges.
- Devein shrimp for a cleaner presentation, though the vein is harmless.
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