What Mom Never Told You About Ambrosia Salad

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Ambrosia is sweet magic stuff that was eaten by the gods!

No, it is!

Historically, ambrosia was the sweet stuff that Greek gods ate to stay powerful and immortal. Without it, they became weak and human-like. When most of us think about ambrosia, we think about Ambrosia Salad. But, here’s something you probably didn’t know. There are 265 calories in your average serving of Ambrosia Salad.

Healthy ambrosia fruit salad recipe

Healthy Ambrosia Fruit Salad Recipe

Ambrosia salad is a dessert that has been dated back to about the 19th century (the 1800s). Depending on the part of the country you live in, it may include sour cream, yogurt, whipped topping, cream cheese, pudding or cottage cheese. It almost always includes oranges, coconut, pineapple, and marshmallows. Sometimes it includes pecans, grapes, apples and maraschino cherries.

When I was growing up, it included pistachio pudding mix, Cool Whip, canned fruit, and coconut. My Mom still makes it every family holiday from Easter to Christmas. It’s the “green stuff” that everyone asks for at family get-togethers. While it’s delicious, I’ve been searching for a healthier alternative without the sugar and the processed foods. This healthy ambrosia fruit salad recipe is my alternative.

Yields 6

What Mom Never Told You About Ambrosia Salad
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  • 2 apples
  • 1 orange
  • One 8-ounce can of crushed pineapple in juice (or fresh pineapple crushed)
  • 1/2 cup of shredded coconut, unsweetened
  • 1/4 cup of sliced almonds
  • 1/2 cup plain Greek yogurt (omit if Paleo & sub 1/8 cup orange juice)


  1. Chop the apples. Don't peel them. Apple skin is high in fiber.
  2. Peel and separate the orange.
  3. Drain the crushed pineapple or peel, chop and crush the fresh pineapple.
  4. Place all the ingredients in a bowl and mix.
  5. Refrigerate until ready to serve.

If you’re not paleo or primal and would still like a healthy ambrosia fruit salad recipe, you can use vanilla or maple Greek yogurt in place of the plain Greek yogurt. While I think the fruit gives the perfect touch of sweetness, those used to sweeter dishes might like an alternative.

Healthy ambrosia fruit salad recipe

Now, for the good news. My version with Greek yogurt has 123 calories. If you use orange juice, it has only 117.

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16 thoughts on “What Mom Never Told You About Ambrosia Salad”

  1. One of my favorites is Ambrosia - it has all my favorites. However, the recipe I have is definitely not as healthy as your recipe. I'm going to have to give it a try. Your Ambrosia looks so delicious.
  2. I LOVE Ambrosia, it is so satisfying on so many levels - taste, texture, presentation.  (Yes, LOL< I've been watching "Chopped").  I think your recipe for it is just dynamite.  Especially leaving the skin the apples - just wash 'em off!
  3. I've used yogurt in recipes since the 70s when I used to make it myself. Glad to see people getting on board with using it more now, lol. I'm reading today's headlines that sugar is toxic and bacon causes cancer and I watch both so love recipes that are healthy like this. My grandma who was a school cook, made the best ambrosia salad at holidays and I'm glad I was able to enjoy it guilt-free as a kid! Then again, both my grandmothers lived to their 90s and their diets were fat and sugar-laden, so there you go.
  4. Oh I am going to have to try this for our next family get together!  I love the ambrosia fruit salads...but always have to be careful as my brother has diabetes.  This would be great with the yogurt in it instead!  Thanks!!!

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