Canned Salmon Salad - iFoodReal.com (original) (raw)

Upgrade your lunch with this high-protein Canned Salmon Salad. Made with Greek yogurt, avocado, and crunchy veggies, it’s a fresh and nutrient-dense meal that comes together in just 10 minutes!

Why You’ll Love This Recipe

This canned salmon salad is so simple that I find myself buying more canned salmon on every Costco trip. Just so this salad can always be on rotation in my fridge along with similar healthy tuna salad and Greek yogurt tuna salad.

Here is why I think it’ll be a sure to delight your family too:

• Protein powerhouse: With 20 grams of protein per serving, this salad keeps you full and energized throughout the afternoon without the “carb crash.”
• Omega-3s rich: Canned salmon is one of the best sources of heart-healthy fats, making this a brain-boosting meal.
• Low-carb friendly: It’s naturally low in carbs, especially when served in lettuce wraps or eaten with a fork!
• Leaner creaminess: We swap heavy mayo for protein-packed Greek yogurt, giving you that classic creamy texture with an extra nutritional punch.

Other simple dishes I like to quickly whip up for lunch include this smoked salmon salad.

Ingredients for Canned Salmon Salad

Only 10 ingredients are needed to make this seafood salad! Plus, it’s versatile, use what you have on hand, what’s on sale or just what sounds good.

• Canned salmon: Use wild pink or sockeye canned salmon with its bones and juices, no need to drain. Pink salmon has a light, mild flavor and softer texture, sockeye salmon is more rich and flavorful with a brighter flesh and firmer “bite”. I often use pink salmon since it’s quite a bit cheaper.
• Greek yogurt: By reducing the mayo and increasing the yogurt, you’ll have a creamy sauce with less fat and calories! Just make sure to use plain Greek yogurt with at least 2% fat for creamy results.
• Mayo: Just a touch for authentic taste. I use avocado oil mayonnaise.
• Carrot and bell peppers: Will add crunch, color, and nutrients. You can experiment with other veggies like celery, red onion, olives, or scallions. Avoid ingredients like cucumber or tomatoes that will water down salad, or add them just before serving.
• Avocado: Provides healthy fats and extra creaminess.
• Capers: Adds a unique citrusy, vinegary tang but can be substituted with other pickled vegetables like pickles, olives or asparagus.
• Fresh herbs and seasonings: I use a combination of fresh parsley, salt and black pepper. You could also experiment with fresh dill, chives or cilantro.

Recipe Tip

Add a small amount of Dijon mustard for a complex savory taste, or a squeeze of lemon juice for additional fresh flavor. Add some chopped chilies or mix in a little hot sauce for some heat.

High-Protein Variations

• Mix salmon and tuna: This is a top reader tip! Use one can of salmon and one can of tuna for a delicious twist and a protein boost.
• Add eggs: For a version of tuna egg salad but with salmon, chop up two hard-boiled eggs and fold them in. It turns this into a salmon egg salad that is incredibly filling. You may need to add more Greek yogurt and mayo.
• Greek style: Swap the parsley for fresh dill and add 1/4 cup of crumbled feta cheese for extra savory flavor and a bit more protein.
• Seed and nut crunch: Stir in 2 tablespoons of hemp hearts or toasted sunflower seeds. Hemp hearts, in particular, are a great “hidden” protein source.

How To Make Canned Salmon Salad

• Prepare the canned salmon by lightly flaking it with a fork inside the can. Then add it to the bowl. No need to drain!
• Prepare the vegetables: Thinly slice the bell peppers, dice the avocado, and shred the carrots. Then add these, along with the capers.

• Add all the remaining ingredients: First, add the mayo, Greek yogurt, parsley, salt and pepper. Toss it gently to combine. Then add the avocado and give it a few more stirs.
• Refrigerate up to 2 hours, if have time: This is optional, but not only does the salmon salad taste better cold, it allows the ‘sauce’ to combine and marinate the ingredients.

Serving Suggestions

There are several ways to serve your canned salmon salad recipe:

• Salmon lettuce wraps: Boston bibb lettuce or romaine leaves make a great low carb option.
• Green salad: Scoop a generous portion over a bed of lettuce, spinach, arugula or your favorite greens. The greens add volume and fiber without diluting the protein count.
• Salmon salad sandwich: Serve it on sprouted grain bread like I do with healthy tuna melt, gluten free bread, or high-protein bread like Greek yogurt bread or cottage cheese bread for even more protein.
• Grain bowl base: Scoop it over warm quinoa or brown rice. Quinoa is a complete protein, making this the ultimate post-workout recovery meal.
• Healthy snack platter: Serve with cucumber slices or seed-based crackers for a quick, high-protein snack that beats a protein bar any day.

How to Store

Store: Store any leftovers in an airtight container in refrigerator for 2-3 days.

Meal prep: If you are using it to meal prep for easy lunches, I recommend packing the lettuce leaves or bread separately so they stay crisp until you’re ready to eat.

Freeze? I haven’t tried freezing this salmon salad, though I wouldn’t recommend it as it can affect the fresh veggies’ texture. However, let me know in the comments if you give it a try.

FAQs

How can I increase the protein in this salad?

To boost the protein even further, you can add two chopped hard-boiled eggs, stir in 2 tablespoons of hemp hearts, or serve the salad over a bed of quinoa instead of crackers.

Can I omit the mayonnaise?

I don’t recommend skipping it entirely! Using mostly Greek yogurt keeps it high-protein and lower in fat, but that small amount of mayo provides the classic “deli-style” creaminess and prevents the salad from being too tangy.

What is the best way to eat canned salmon?

While it’s great straight out of the can, the best way to enjoy it is in a balanced salad like this one! The healthy fats from the avocado and the probiotics from the Greek yogurt make canned salmon more bioavailable and much more flavorful. If you have extra cans, try canned salmon cakes next!

Can I use fresh salmon?

Yes! Use leftover baked salmon or air fryer salmon. Just let it cool completely and flake it with a fork before mixing to keep the salad creamy and fresh.

More High-Protein Seafood Recipes

• Healthy shrimp salad
• Mexican tuna salad
• Avocado tuna salad
• Salmon stir fry
• Shrimp and avocado salad
• Fish salad with kale

• ▢ 2 8 ounces cans wild salmon, not drained & flaked with a fork
• ▢ 10 ounces carrot matchsticks, or 2 cups shredded carrots
• ▢ 3 large bell peppers, thinly sliced
• ▢ 2 large avocados, diced
• ▢ 3 ounces jar capers, drained
• ▢ 1/4 cup parsley, finely chopped
• ▢ 1/4 cup plain Greek yogurt, 2%+ fat
• ▢ 2 tablespoons mayo
• ▢ 1/4 teaspoon salt
• ▢ 1/4 teaspoon ground black pepper

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• In a large mixing bowl, add salmon, carrots, bell peppers, capers, parsley, Greek yogurt, mayo, salt and pepper; gently stir to combine.
• Add avocado and give a few more stirs.
• Refrigerate for up to 2 hours, if have time. Not only does the salmon salad taste better cold, but it allows the "sauce" to combine and marinate the ingredients.
• Serve cold in a sandwich and lettuce wraps, or with cucumber slices, brown rice, or cooked potatoes.

🎉 Last step! If you made this recipe, please leave a review and let us know what you think!

• Store: Refrigerate any leftovers in an airtight container for 3 days.
• Freeze: I do not recommend it as veggies will become soggy texture.
• Don’t leave out the mayonnaise! I’ve already reduced the amount to just a few tablespoons, it will elevate the dish.

Serving: 1.5cups, Calories: 267kcal, Carbohydrates: 16g, Protein: 20g, Fat: 16g, Saturated Fat: 2g, Cholesterol: 62mg, Sodium: 738mg, Fiber: 8g, Sugar: 7g

Nutrition information is automatically calculated, so should only be used as an approximation.

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Welcome! I grew up in Ukraine watching my grandma cook with simple ingredients. I have spent the last 14 years making it my mission to help you cook quick and easy meals for your family!