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Healthy Salmon Salad

Healthy Salmon Salad is a fresh salmon salad without mayonnaise. Just crunchy cucumber, onion, Greek yogurt and Dijon mustard are in this delicious salmon salad lunch recipe that is SO good for you and takes just minutes to make. Stuff in a whole wheat pita pocket or serve on toast, this healthy lunch is loaded with the good stuff.

salmon salad in glass container

Why this recipe works

According to the USDA, cooked fish will keep for up to 4 days in the fridge. This is provided it is fully cooked and was fresh to begin with. Salmon especially works well for meal prep. It cooks quickly, it is so versatile, and it can be made easily with any level of cooking experience.

This healthy salmon salad works as a meal prep lunch recipe because it takes just minutes to throw together. The flavors combine SO well, and there are literally no questionable ingredients – remember, this is a salmon salad without mayo. Just tasty healthy goodness you can feel so good about. AND you can either stuff this salad into a pita pocket or onto toast, or add greens and keep it all gluten-free. Tons of options for you to tailor your lunch to suit your tastes.

Be sure to check out all my healthy meal prep lunch ideas!

glass meal prep containers with salmon salad and berries

About the ingredients

See the recipe card below for the full listing of ingredients, but here are a couple extra tips.

  • I prefer to get my salmon with the skin on because I find it makes for far juicier, tastier salmon.
  • I used an English cucumber because then there are no seeds to remove. If you opt for a regular cucumber, you will want to use a spoon and scrape the seeds out before chopping.
  • If a red onion is not available, a Vidalia onion would be a great substitute.
  • The bed of shredded iceberg lettuce serves two purposes: to add fiber, crunch, and flavor, and to help with the water that may give off from the salad. Salmon and cucumber are both super juicy, and to keep the salad from becoming wet, the bed of shredded lettuce gives that juice a place to go. Whether you choose to eat that lettuce too is up to you – I do.
divided glass container with salmon salad in one section, berries in the other

How to meal prep this healthy salmon salad

This is where I will shamelessly brag over how sticking easy this recipe is…. Ahem, you make my salmon salad lunch thusly:

  1. Season and bake salmon.
  2. Combine salmon with remaining salad ingredients.
  3. Parse salad out to storage or meal prep containers.

PERFECT for meal prep with this easiness, no? But, a couple tips:

collage of 2 photos: left, raw salmon on foil; right, cooked salmon on foil
collage of 2 photos: left, ingredients in metal bowl; right, ingredients combined

As opposed to other salmon recipes including my Chipotle Salmon Meal Prep recipe, this is a cold salad with salmon, water logged cucumber, and Greek yogurt – that’s a lot of water and no one likes a wet salad. Therefore, to handle the potential for water that may come off, we are doing 3 things:

  1. Cooking the salmon a bit more than I otherwise would (think medium-well done instead of medium-rare).
  2. Sopping off as much juice as possible from the salmon after cooking.
  3. Keeping the salad on a bed of shredded lettuce to give that water someplace to go rather than having the salad just sitting in a pool.

I have had times where there has been more water, and other times hardly any – it just depends on the ingredients at that time. Either way, this salad has always been so delicious during my busy workday.

FAQs

Can mayonnaise be used in place of Greek yogurt?

Yes, but I recommend cutting back from 1/4 cup to 3 Tablespoons.

salmon salad in glass container

divided glass container with salmon salad in one section, berries in the other

Healthy Salmon Salad

Erica
Healthy Salmon Salad is a fresh salmon salad lunch recipe with cucumber, onion, Greek yogurt, Dijon mustard, and no mayonnaise.
No ratings yet
Prep Time 10 mins
Cook Time 15 mins
Total Time 25 mins
Course Lunch, Main Course, Salad
Cuisine American
Servings 4 servings
Calories 186 kcal

Ingredients
  

  • 1 lb fresh salmon with the skin on
  • 1 pinch kosher salt
  • 1 pinch fresh cracked pepper
  • ½ tsp Old Bay seasoning
  • 1 cup diced English cucumber
  • ½ cup diced red onion
  • ¼ cup plain Greek Yogurt
  • 1 tsp Dijon mustard
  • 1 (8 oz) bag shredded lettuce
  • whole wheat toast, sprouted wheat toast, or whole wheat pita for serving

Instructions
 

  • Heat oven to 400°F.
  • Place the salmon on a bake sheet (line with foil for easier cleanup if desired), skin side down. Season with salt, pepper, and Old Bay. Bake at 400°F for 15-18 minutes until fish flakes easily with a fork and is light pinck throughout. Set aside to cool completely.
  • In a bowl, add the salmon and break up with a fork. Use a few paper towels to absorb off excess juice and discard.
  • Add the cucumber, onion, Greek yogurt, and Dijon to the salmon and combine.
  • Divide the lettuce between 4 meal prep or storage containers. Divide the salmon salad on top of the lettuce.
  • Serve salmon salad on toast or in a split pita pocket.

Notes

Nutritional information does not include toast or pita bread.

Nutrition

Calories: 186kcal (9%) | Carbohydrates: 4g (1%) | Protein: 24g (48%) | Fat: 8g (12%) | Saturated Fat: 1g (6%) | Polyunsaturated Fat: 5g | Monounsaturated Fat: 2g | Cholesterol: 62mg (21%) | Sodium: 196mg (9%) | Potassium: 530mg (15%) | Fiber: 1g (4%) | Sugar: 2g (2%)

Calorie count is purely an estimate calculated using an online application to serve as a guide and not to be taken as accurate nutritional information. Percent Daily Values are based on a 2,000 calorie diet.

Keyword fresh salmon salad, healthy salmon salad, salmon salad lunch recipe
Tried this recipe?Leave a comment below and let me know!

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