Tropical Papaya & Prawn Salad (Paleo Freshness)
I love the combination of sweet fruit in a salad. With summer in full flow, papaya (also known as pawpaw) is a great choice. Adjust the amount of chili for an extra kick in this Thai inspired papaya & prawn salad.
This Papaya & Prawn Salad is not only refreshing but also packed with nutrients. The combination of sweet papaya, succulent prawns, and spicy chili creates a perfect balance of flavours, making it an ideal dish for hot summer days.
Recipe: papaya & prawn salad
Equipment
- Bowl
- Grater
Ingredients
- Green papaya
- 15-20 cherry tomatoes quartered
- 3-4 chilies de-seeded and finely chopped
- Handful of prepared prawns
- squeeze fresh lime juice
- 1 tablespoon of fish sauce
- 2 cloves of garlic minced
- 1/3 cup of fresh coriander cilantro, chopped
- 2 cups iceberg lettuce shredded
- Fresh basil leaves
- handful of snake beans cooked (optional)
Instructions
- Prepare the Papaya: First, peel the papaya and quarter it to make it more manageable. Remove the seeds, then grate the papaya.
- Combine Ingredients: Next, in a bowl, combine the grated papaya, quartered cherry tomatoes, finely chopped chilies, and prepared prawns. Add the fresh lime juice, fish sauce, minced garlic, and half of the chopped coriander. Gently toss to ensure everything is well mixed and coated.
- Arrange the Salad: Arrange the shredded iceberg lettuce on plates and spoon the papaya and prawn mixture on top.
- Garnish: Finally, finish with the remaining chopped coriander, fresh basil leaves, and optional cooked snake beans.
Why Papaya and Prawns Are a Perfect Match
There’s something undeniably tropical about the pairing of papaya and prawns. The sweet, juicy flesh of ripe papaya contrasts beautifully with the salty richness of cooked prawns. Add in a burst of citrus, a hit of chili, and a sprinkle of herbs, and you’ve got a dish that feels like summer on a plate.
In Thai cuisine, these contrasting flavours are used to create balance – sweet, sour, salty, and spicy in one harmonious bite. This salad takes inspiration from that tradition, with clean Paleo-friendly ingredients and no refined sugars, dairy, or grains.
The Nutritional Power of Papaya
Papaya isn’t just delicious – it’s also a nutritional powerhouse. It’s loaded with vitamin C (even more than oranges), making it fantastic for immune health. It’s also a good source of folate, potassium, and vitamin A, and contains the enzyme papain, which helps digestion and can reduce inflammation.
When buying papaya, look for one that gives slightly when pressed, with skin that’s turning yellow. If it’s still green, leave it on the bench to ripen for a few days. For this salad, you want it firm but ripe – not mushy.
Prawns: A Lean Protein Source
Prawns are a brilliant addition to a Paleo diet. They’re low in fat, high in protein, and rich in nutrients like selenium, iodine, and vitamin B12. When combined with fresh produce like papaya, you get a light but satisfying meal that won’t leave you feeling sluggish.
Choose wild-caught prawns if possible. In Australia, banana prawns or king prawns work perfectly in this recipe. Be sure to remove the shells and veins before cooking. You can use either grilled, pan-fried, or poached prawns, depending on your preference and available time.
Making the Perfect Paleo-Friendly Dressing
A good salad dressing should enhance the ingredients, not overpower them. For this salad, the dressing is key – combining the tanginess of lime juice, the saltiness of fish sauce (or coconut aminos if you prefer), a touch of honey (optional), and the kick of chili. A finely grated garlic clove or a sliver of fresh ginger can also elevate the flavour profile.
If you're prepping ahead, you can mix the dressing and store it in a jar in the fridge for up to 3 days. Just be sure to shake well before using, as the ingredients can separate slightly.
Additional Ingredients to Try
One of the joys of this salad is its flexibility. While it’s fantastic as written, you can easily adjust it to suit your preferences or what you have on hand. Here are a few ideas:
- Snake beans: Lightly blanched and chopped for extra crunch and an authentic Thai feel.
- Cucumber: Adds hydration and a cooling contrast to the heat from the chili.
- Fresh herbs: Mint, coriander, or Thai basil work beautifully in this dish.
- Crushed nuts: A handful of cashews or macadamias add texture and richness.
This salad is not only perfect for summer but also incredibly versatile. You can adjust the amount of chili to suit your taste and add other ingredients like cooked snake beans for additional texture and flavour.
Serving and Presentation Ideas
This dish works just as well as a main meal or a side salad. Serve it on a bed of shredded cabbage or lettuce to make it more substantial, or on its own for a light lunch. If you're entertaining, plate it up individually for a sophisticated starter or present it in a large bowl garnished with lime wedges and extra herbs.
Another idea is to serve it in halved and scooped-out papaya shells – a beautiful presentation that adds zero waste and plenty of wow factor.
Meal Prep and Storage Tips
This is a great summer time main meal, but I also like to make up a large salad to give me lunches for the week. The key is to store the dressing separately and add it just before eating to keep everything crisp and fresh.
If using pre-cooked prawns, add them at the last moment to avoid rubbery texture. You can also prep the papaya and veggies ahead of time and keep them in airtight containers for a couple of days in the fridge.
Allergy and Dietary Swaps
If you need to make this recipe shellfish-free, substitute the prawns with shredded chicken, seared tuna, or tempeh (if you include fermented soy in your diet). The dressing can be made soy-free by using coconut aminos instead of traditional fish sauce, and omitting honey makes it Whole30 compliant.
Why This Salad Fits Perfectly Into a Paleo Lifestyle
Creating this Papaya & Prawn Salad is a wonderful way to enjoy a refreshing and nutritious meal that fits perfectly into a Paleo lifestyle. The combination of sweet papaya, spicy chilies, and succulent prawns makes this dish both satisfying and delicious.
It contains no dairy, grains, legumes, or processed ingredients – just whole, natural foods. It’s low in carbs, high in fibre, and full of micronutrients. Whether you're looking to maintain energy levels during the hotter months or simply want something light and flavourful, this salad delivers.
Make It a Summer Staple
There’s no reason healthy eating should be boring. This salad is the perfect example of how you can enjoy rich, complex flavours while keeping your meals clean and Paleo-friendly. It’s quick enough for a midweek dinner, yet special enough to serve at a summer gathering.
Final Thoughts
I hope you enjoy making and eating this Papaya & Prawn Salad. If you're obsessed with prawns, make sure you try my Prawn, Mango & Spicy Guacamole Collard Wraps!
For more refreshing and healthy Paleo recipes, be sure to explore my blog. I’d love to hear your thoughts and any variations you made to the recipe, so please share in the comments below. Happy cooking and enjoy your salad!
Tried this papaya and prawn salad and it was wonderful! The sweet papaya and spicy chilli paired perfectly with the prawns. Refreshing and ideal for summer. Thanks for the recipe!