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

Healthy Salmon Salad

Healthy Salmon Salad is a fresh salmon salad lunch recipe with cucumber, onion, Greek yogurt, Dijon mustard, and no mayonnaise.
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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


  • 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


  • 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.


Nutritional information does not include toast or pita bread.


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
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