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Buko Salad
Desserts • Philippines
About Buko Salad
Young coconut, mixed fruits, condensed milk, cream
How to Make Buko Salad (Traditional & Healthy Version)
Buko Salad is a beloved Filipino dessert that highlights the tropical flavors of the Philippines. This refreshing salad is made primarily from young coconut strips, known locally as 'buko', combined with a colorful medley of fruits and a creamy yet light dressing. Traditionally served cold, Buko Salad is a popular treat during family gatherings, fiestas, and holidays, offering a sweet respite from the warm Philippine climate. Originating from the resource-rich archipelago, Buko Salad beautifully showcases the abundance of coconuts and tropical produce in the Philippines. Its mildly sweet, creamy taste appeals to all ages, making it a staple dessert at every festive table. The dessert is not only delicious but also visually appealing, with its vibrant mix of local fruits, making it a favorite for celebrations and special occasions. Opting for a healthier version with reduced sweeteners and light cream makes it a guilt-free indulgence suitable for health-conscious eaters worldwide.
Ingredients(for 1 cup (about 180g) per serving)
- 2 cups Young coconut strips (buko, fresh or packed in water)
- 1/2 cup Pineapple chunks (drained, fresh or canned in juice)
- 1/2 cup Nata de coco (coconut gel, drained)
- 1/4 cup Kaong (sugar palm fruit, drained)
- 1/2 cup Apple (diced, for crunch) - optional
- 1/2 cup Low-fat all-purpose cream (use light cream for fewer calories)
- 2 tablespoons Condensed milk (use reduced-sugar variant)
- 2 tablespoons Chopped nuts (optional, for topping) - optional
- 2 tablespoons Cheese (optional, shredded, for garnish) - optional
Instructions
- 1
Drain all canned fruits such as nata de coco, kaong, and pineapple chunks to reduce excess syrup and sugar.
3 minutes
Pat fruits dry with a paper towel for best results.
- 2
In a large bowl, combine the young coconut strips, pineapple chunks, nata de coco, kaong, and diced apple.
3 minutes
Mix gently to avoid breaking the fruit pieces.
- 3
Pour in the low-fat all-purpose cream and condensed milk. Stir until all ingredients are evenly coated.
2 minutes
Adjust condensed milk to taste for desired sweetness.
- 4
Cover the bowl and chill the Buko Salad in the refrigerator for at least 1 hour, or until very cold.
60 minutes
The longer you chill, the better the flavors meld.
Why This Dish is Healthy
This version of Buko Salad is a healthy choice as it uses natural fruit sugars, reduced-fat dairy, and minimal added sweetener. It delivers hydration and energy with fewer calories, making it a smart dessert for those tracking macros. Swapping regular cream with light cream and controlling the amount of condensed milk makes it suitable for weight management and balanced nutrition. Plus, the recipe is vegetarian and easily adaptable for vegan diets.
Buko Salad is rich in dietary fiber from young coconut and fruits, supporting healthy digestion. It provides essential vitamins such as vitamin C, potassium, and B vitamins from its fruit content. Using low-fat cream and reduced-sugar condensed milk helps lower overall fat and sugar intake, making this dessert lighter than traditional versions. The inclusion of nuts adds healthy monounsaturated fats and protein, while omitting them keeps the dish lower in calories and allergens.
Pro Tips
- 💡Always use fresh young coconut for best texture and flavor.
- 💡Drain all fruits well to prevent the salad from becoming watery.
- 💡Chill the salad for at least an hour before serving for optimal creaminess and flavor.
Storage & Serving
Store Buko Salad in an airtight container in the refrigerator for up to 2 days. Stir before serving. Do not freeze, as the texture of the coconut and fruit may change.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 180.0 kcal |
| Protein | 3.0 g |
| Carbohydrates | 28.0 g |
| Total Fat | 7.0 g |
| Fiber | 2.0 g |
