Posted on - Last updated:
Categories Gluten And Dairy Free Recipes, Paleo Recipes, Recipes, Sauces or Dressings, Vegan Recipes, Whole30 Recipes
Sweet and sour mango sauce with fruity notes and a slight kick, perfect as marinade for chicken, fish and seafood, or for topping the grilled meat when its done. You can also use this healthy creamy mango sauce as pasta sauce or drizzled over salads and vegetables to jazz them up.
Jump to RecipePrint Recipe
Suggestion: Use this mango sauce with these chicken fritters, or these stuffed chicken roll ups. I also tried to pair it with beef recipes like these beef meatballs, they turned out delicious!
Mango Sauce Recipe Overview
You can serve this on pretty much anything, it’s great over chicken or seafood, especially shrimp or white fish, over a shrimp poke bowl, or as a dip for grilled veggies. The mango sauce brings a nice sweetness and freshness to any otherwise bland food. However you serve it, this mango sauce is sure to be a hit.
Ingredients
- Mango–use fresh sweet mango. You could also use frozen mango, just let it thaw before using.
- Olive oil – extra virgin is the best but you could use a mild flavored oil like avocado as well.
- Lemon juice– freshly squeezed;lime juice or apple cider vinegar also works.
- Dijon mustard – yellow mustard also works. Use brown mustard for a spicier taste.
- Onion –yellow onion or onion powder.
- Garlic – fresh garlic cloves or garlic powder. Use lots of it, is really important for a fragrant sauce.
- Seasonings: sea salt and crushed black pepper
- Ketchup– sugar free / no additives, or use tomato paste. You can skip it, but I really like the extra flavor and acidity it brings.
- Maple syrup– or coconut sugar,optional (if not whole30).
- Habanero peppers – optional to make it really hot!
Heads up: some links are affiliated & I may receive a small commission from qualifying sales. For more infosee my disclaimer policy.
How To Make Mango Sauce
- Peel and cut the mango into cubes
- Add mango to a small blender, I’m using the small cup of my Beast Blender.
- Then add the rest of ingredients (no specific order) and pulse a few times until smooth.
- You can use it as it is, raw, or cook it in a skillet for 5-6 minutes for longer storage.
- Allow the mango sauce to reach room temperature and then store in the refrigerator until ready to use.
How To Store
If you want your mango sauce to last longer than 3-4 days (raw), then cooking for 10 minutes or so and changing to a higher acidity (a pH of 3.8 or lower) is important.
Instead of lemon juice use apple cider vinegar or white vinegar. Use a ratio of 4 ounces (½ cup) vinegar for every 10 ounces of other ingredients combined.
Generally speaking going heavier on vinegar, salt and garlic is better, as these ingredients are natural food preservers.Refrigeration in storing in a air tight container is also essential for longer storage.
More Sauces And Dressings
Peach Vinaigrette – Creamy Peach Salad Dressing
7 Creamy Gluten Free Dairy Free Salad Dressings (Vegan)
Healthy BBQ Sauce (Sugar Free, GF, Keto, Whole30)
- Smoky Honey Mustard Sauce
- Healthy Honey Mustard, No Mayo
- Healthy BBQ Sauce
If you tried this mango sauce recipe, please share your experience in the comments below!
Your feed back is really important for me and readers!
I don’t forget to subscribe to the e-mail list for new posts and recipes!
Also try this Light Beef Meatballs + Mango Sauce Recipe.
Print Recipe
Mango Sauce For Chicken, Fish And Seafood
Sweet and sour mango sauce with fruity notes and a slight kick, perfect as marinade for chicken, fish and seafood, or for topping the grilled meat when its done. You can also use this creamy mango sauce as pasta sauce or drizzled over salads and vegetables to jazz them up.
Prep Time9 minutes mins
Blend Time1 minute min
Total Time10 minutes mins
Course: Condiment, Flavoring
Cuisine: Clean Eating, Dairy Free, Gluten Free, Paleo, Vegan, whole30
Servings: 15 oz total
Calories: 115kcal
Author: HealthyTasteOfLife
Pin Recipe Save
Ingredients
- 1 cup mango - cubed /fresh and ripe
- 4 tbsp olive oil
- 4 tbsp lemon juice - lime juice or vinegar also works
- 2 tbsp ketchup - whole30 approved
- 1 tbsp Dijon mustard
- 1 small onion - or 1/2 large
- 4-5 cloves garlic
- 2 tbsp maple syrup - optional (if not whole30)
- 1 tsp sea salt
- 1/2 tsp black pepper
Make it hot
- 2 habanero peppers - or 1 tsp chili sauce or chili flakes
Instructions
Add all ingredients to a food processor or blender. Process until smooth, for about 1 minute.
You can use it raw as it is, or cook it for longer storage. Just add the sauce you just made to a large pan and bring to a boil. Reduce heat and simmer for 5-7 minutes.
Cool the mango sauce then transfer to a storage container.
Notes
Storing Raw: In refrigerator for 3-4 days. Use an airtight container or jar.
Storing Cooked: cooking for 10 minutes or so and increase the acidity by using about 1/3 cup vinegar instead of fresh citrus juice, and add a little bit more salt. Store in refrigerator for up to 2 weeks once cooled.
Tried this recipe?Mention @HealthyTasteOfLife or tag #healthytasteoflife!
Nutrition
Serving: 3oz | Calories: 115kcal | Carbohydrates: 14.63g | Protein: 0.99g | Fat: 11.2g | Sugar: 10.88g | Vitamin A: 436.8IU | Vitamin C: 19.89mg
The information shown is an estimate provided by an online nutrition calculator.
©HealthyTasteOfLife. Content and photographs are copyright protected and need prior permission to use. Copying and/or pasting full recipes to other websites and any social media is strictly prohibited. Sharing and using the link of this recipe is both encouraged and appreciated!
