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Mango Black Bean Salad

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Make this Mango Black Bean Salad and enjoy an easy, high protein meal prep salad that you can make once and enjoy all week. Layers of fresh vegetables, black beans, and a bright citrus vinaigrette. It’s healthy, refreshing, and ideal as a grab-and-go work lunch!
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High Protein Mango Black Bean Layered Salad

Are you looking for the perfect meal prep salad that will satisfy you all week long? 

This Mango Black Bean Salad hits that sweet spot of fresh, filling, and actually exciting to eat! 19 grams of protein and fiber are layered up into grab-and-go jars, for ease of preparation, and maybe even a little office envy! You’ve got juicy mango, creamy avocado, crisp cucumber, and a little heat from jalapeño, layered with black beans and edamame for a legit protein and fiber combo that keeps you full and energized. It’s colorful, crunchy, and built so every forkful still gives you that perfect mix, even straight out of the jar.

close up of mango black bean layered salad in a hand

The oil free citrus vinaigrette dressing is what pulls it all together. Sweet, tangy, a little spicy, and bright from the lime and orange juice, it soaks into everything just enough without making it soggy. As per usual, layer it with the dressing on the bottom, sturdier ingredients in the middle, and the fresh stuff on top, and you’ve got a high-protein meal prep situation that actually holds up. Shake it up when you’re ready, dump it into a bowl (or don’t), and you’re set. It’s the kind of lunch you’ll be very happy you prepped ahead of time.

three jars of mango black bean layered salad sitting on a boos block

Why Salads Make a Great High Protein Meal Prep!

When built properly, a salad can easily become a complete meal. Adding ingredients like black beans, edamame, and healthy fats transforms a basic salad into something that supports energy, satiety, and balance. Pair that with fiber-rich vegetables, and you’ve got a protein salad that actually works for you, not against you. Layering also makes a big difference, as a well-built layered salad recipe ensures everything stays fresh while allowing flavors to develop over time. If you’re not meal prepping your high protein salads, you’re missing out!!

jackie putting chopped yellow mango into single serve jars to make mango black bean layered salad

Mango Black Bean Salad Ingredients

Not only does every ingredient in this black bean salad bring something to the table, but it also makes for a beautiful layered salad situation that makes you want to devour your veggies! Here’s what you’ll need to make this layered salad:

  • Black Beans: These small but mighty legumes are the base of this black bean and mango salad. They provide plant-based protein and fiber that contribute to making this salad extremely satiating!
  • Edamame: Talk about doubling up on plant based protein! Edamame brings color, texture and staying power to every bite.
  • Mango: A little sweetness to balance out the savory vegetables and citrus vinaigrette. If you can’t get your hands on mango, try another tropical fruit that holds up well after cutting!
  • Avocado: Adds creaminess and healthy fats, giving the salad richness without heaviness.
  • Cucumber: Essential for that hydrating crunch.
  • Sweet Corn: Adds subtle sweetness and texture, enhancing the overall balance, while also making a beautiful layer to the jar salad.
  • Jalapeño: Introduces a gentle heat that contrasts with the sweetness of the mango.
  • Cilantro and Green Onion: Add brightness and depth, tying all the flavors together.
jackie adding black beans into single serve jars to make mango black bean layered salad

Citrus Vinaigrette Ingredients

A great vinaigrette salad dressing is all about balance. Here are the handful of ingredients you’ll need to make this oil free vinaigrette. Feel free to make more because chances are you’re going to fall in love and want to put it on every salad!!

  • Orange Juice + Lime Juice: Two different types of citrus to bring that brightness, sweetness and acidity. These are the two essential ingredients to forming the base of this citrus vinaigrette salad dressing.
  • Coconut Aminos: Adds a savory, umami depth. You could use tamari or soy sauce if you don’t have coconut aminos, but use sparingly as they are both stronger flavors than coconut aminos.
  • Rice Vinegar: Enhances acidity and sharpens the overall flavor and balance.
  • Maple Syrup: A little bit of maple goes a long way to balance the tanginess of the citrus and mellow out the umami from the coconut aminos.
  • Sriracha: Adds heat, rounding out the citrus dressing recipe without overpowering any of the other ingredients. 
  • Garlic Powder + Ginger: Provide warmth and depth to the homemade salad dressing.
jackie akerberg adding ingredients for mango black bean layered salad into single serve jars

How to Make this High Protein Mango Black Bean Salad

The process of making this black bean salad is almost too easy! Follow these steps for a high protein meal prep that will save you time and energy all week long!

Make the Citrus Vinaigrette Salad Dressing

Add all the dressing ingredients to a jar and whisk until fully combined. You’re looking for a smooth, balanced vinaigrette that tastes bright, slightly sweet, and just a little spicy. Adjust the heat and sweetness based on your own personal preferences! As always, dressings deepen in flavor over time, and as the bottom layer of these jar salads, they will infuse the base ingredients with a lot of flavor!

white male holding two jars of mango black bean layered salad

Start Layering the Salad

Divide the dressing between your jars. This step is key for building a proper layer salad recipe; keeping the dressing at the bottom prevents sogginess. Add the avocado first, followed by black beans and edamame. These sturdier ingredients help create a barrier between the dressing and the more delicate vegetables.

Finish, Store or Enjoy!

Top with mango, cucumber, corn, jalapeño, herbs, and green onion. The salad should look colorful and vibrant, with each layer clearly visible. When you’re ready to eat, shake the jar or pour it into a bowl. Every bite will be perfectly coated!

jackie akerberg with boyfriend and dog before pouring out mango black bean layered salad in a white bowl

Why I Adore this Easy Citrus Vinaigrette Salad Dressing Recipe!

A good dressing can completely change a salad. If you’ve been hanging out here long enough, you will know that I am always experimenting with flavors and always going oil free for my dressing! I just don’t think oil is a necessary ingredient for making a delicious vinaigrette that coats every salad component.

This citrus salad dressing, in particular, is bright, bold, and balanced. The combination of freshly squeezed citrus with a hint of sweetness and spice makes it one of those dressings you’ll want to use on everything. Fair warning, you may fall in love with this dressing and feel the need to put it on everything. I made double what the recipe calls for because I just love having this dressing in my fridge for anytime use.

jackie akerberg excited about mango black bean layered salad being poured out in a white bowl

Mango Black Bean Salad Serving Suggestions

Serving this black bean mango salad could not be easier. You’ve already done all the work for making multiple servings; all that’s left to do is shake up the jar and enjoy! You might be asking if it’s necessary to layer up the salad and make it a meal prep, and to that I say no! Do your thing, throw all the components into one salad bowl and enjoy it immediately if meal prepping isn’t your thing! This salad is delicious when served right after preparing, but if you want it as a meal prep, feel free to enjoy it straight out of the jar! It also pairs well with wraps or crispy tofu!

jackie akerberg holding mango black bean layered salad tossed in a white bowl

Tips for Building a High Protein Meal Prep Salad

Building the perfect easy layered salad recipe comes down to a few simple details.

  • Always keep dressing at the bottom and delicate ingredients at the top.
  • Use sturdy ingredients like beans and grains as a buffer layer between the dressing and the more delicate ingredients.
  • Chop everything evenly so the texture stays consistent.
  • For best results, leave a little space in the jar so everything can mix easily when shaken.
mango black bean layered salad tossed in a white bowl

Mango Black Bean Salad FAQ

What is the best way to store leftover citrus vinaigrette? Store your homemade salad dressing in an airtight container in the fridge for up to 5 days. Shake before using.

Do I need to meal prep this recipe? Not at all. While it’s perfect for meal prep, you can also enjoy it fresh as a simple mango black bean salad.

What are the best containers for meal prepping this layered salad? If you’re looking to meal prep for individual grab-and-go ease, I would go with a jar like this! If you want to layer it up like my classic layered salads, go with a larger container like this one! 

Where does the protein in this salad come from? The protein comes from black beans and edamame, making this a well-balanced salad with protein.

Did you make this recipe?

If you made this black bean salad, I’d love to hear how it turned out. Share your experience in the comments below and then try these other amazing layered salads next:

Peanut Noodle Salad Jars

Check out my FREE Layered Salads ebook!

Sesame Cabbage Layered Salad

Jackie Akerberg

Author of the Clean Vegan Cookbook, Food Blogger and Recipe Developer from Des Moines, Iowa. 

Jackfruitful Kitchen has proudly been featured in Forks Over Knives, Vegan Bowls, Vegan Food and Living, and DSM Magazine.

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mango black bean layered salad close up on a cutting board
Jackie Akerberg

Mango Black Bean Layered Salad (High Protein & Oil Free!)

5 from 2 votes
Print Recipe Pin to Pinterest!
Make this Mango Black Bean Salad and enjoy an easy, high protein meal prep salad that you can make once and enjoy all week. Layers of fresh vegetables, black beans, and a bright citrus vinaigrette. It’s healthy, refreshing, and ideal as a grab-and-go work lunch!
Prep Time 20 minutes
Total Time 20 minutes
Servings: 3 servings
Course: lunch, Main Course, Salad
Calories: 486

Equipment

Ingredients
  

Oil Free Citrus Vinaigrette Ingredients
  • ¼ cup orange juice
  • 2 tbsp sriracha
  • 2 tbsp coconut aminos
  • 1 tbsp rice vinegar
  • 1½ tbsp maple syrup
  • ½ tsp garlic powder
  • ½ tsp ground ginger
  • ½ lime, juiced
  • ¼ tsp sea salt
Mango Black Bean Salad Ingredients
  • 1 avocado, cubed
  • 1 jalapeño, seeded and finely chopped
  • 1 cup mango, cubed
  • 14 oz canned black beans, rinsed and drained
  • 1 cup shelled edamame
  • 3 Persian cucumbers, finely chopped
  • 2 cups frozen sweet corn, thawed
  • ½ cup cilantro leaves, finely chopped
  • 2 green onions, finely chopped

Method
 

  1. Add all of the ingredients for the dressing to a jar and whisk to combine - seasoning to taste to your liking. Divide between the salad jars.
  2. Layer the ingredients in the jars in the order listed, starting with the avocado to keep it from browning. Cover with lids and store in the fridge.
  3. When you're ready to enjoy, simply shake or flip over into a bowl!

Nutrition

Serving 1servingCalories 486kcalCarbohydrates 80gProtein 19gFat 14gSaturated Fat 2gPolyunsaturated Fat 2gMonounsaturated Fat 7gSodium 1169mgPotassium 1499mgFiber 20gSugar 23gVitamin A 1398IUVitamin C 65mgCalcium 140mgIron 5mg

*Macros are provided as an estimate for convenience. Your final numbers will vary depending on ingredient brands, substitutions, and how you portion the recipe.

Did you make this recipe?

Let us know how it was!
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4 Responses

  1. 5 stars
    This salad is the perfect blend of sweet and spicy, crunchy and DELICIOUS! It’s super simple to prepare and keeps you full for hours. If your not vegan, this pairs perfectly with seared salmon and rice that is special enough for any occasion!

    Reply

    1. Hey Kathy! I am so happy that you made this salad and appreciate you sharing a pairing suggestion for non vegan readers! Thanks for taking the time to rate, review and share your experience 🙂

      Reply

  2. 5 stars
    Quick, easy, beautiful and delicious. What more can I say thanks to this wonderful recipe

    Reply
5 from 2 votes

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