High-Protein Salmon Salad

This flavorful salmon salad blends tender, flaky canned salmon with zesty capers and aromatic fresh dill for a bright, refreshing taste. Perfectly versatile, it can be served on toasted bread, tucked into a pita, or spooned over a bed of crisp greens for a light yet satisfying meal.

Active Time:

15 mins

Total Time:

15 mins

Servings:

2

Nutrition Profile:

No Added Sugar Anti-Inflammatory Sesame-Free Low-Carb Weight Loss Diabetes-Friendly Nut-Free Healthy Aging High-Protein Gluten-Free Low-Calorie

                                            WHY YOU'LL LOVE HIS RECIPE 

The combination of capers and red onion gives this salmon salad a flavor similar to a classic lox bagel. Creamy Greek yogurt not only adds a smooth texture but also provides probiotics to support gut health. Using canned salmon makes this salad an easy, protein-packed, and budget-friendly option.

Our Salmon Salad is a light, refreshing dish that’s perfect for make-ahead lunches or a quick, satisfying meal. We combine Greek yogurt and a touch of mayo to keep it creamy without feeling heavy, while crisp celery and antioxidant-rich red onions add crunch. Tangy capers provide a burst of flavor while helping to keep added salt low, and the classic combination of lemon and dill brings brightness to every bite. Of course, the star of the show—salmon—is loaded with protein and omega-3 fatty acids, making this salad as nutritious as it is delicious. Keep reading for our expert tips on choosing salmon, ingredient swaps, and more.

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Tips from the Test Kitchen

• Salmon options: Canned boneless salmon is convenient, but you can also use cedar-smoked salmon, or leftover roasted or grilled salmon.

• Onion & herbs: Red onion adds great flavor, but you can omit it if desired. Fresh dill is ideal; if using dried dill, use one-third the amount (about 2 teaspoons), or substitute with fresh parsley.

• Lemon juice: Fresh lemon juice provides the brightest flavor—avoid bottled for best results.

• Capers: If your capers are packed in salty brine, rinse them before adding to reduce saltiness.

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Nutrition Notes

• Salmon: Rich in omega-3 fatty acids that help reduce inflammation, and a high-quality source of protein, supporting muscle maintenance and satiety.

• Greek yogurt: A healthy alternative to mayo or sour cream, providing extra protein and probiotics if it contains live cultures.

• Red onion: Soaking raw onions in ice water can mellow their bite while preserving antioxidants and cancer-fighting compounds. Onions are also prebiotic, supporting gut health.

This salmon salad is a flavorful, nutrient-packed meal that’s easy to make and perfect for any occasion.

Ingredients

Yields: 2 servings

• ¼ cup whole-milk plain Greek-style yogurt

• ¼ cup finely chopped celery

• 2 tablespoons finely chopped red onion

• 3 tablespoons light mayonnaise

• 2 tablespoons finely chopped fresh dill, plus extra for garnish

• 1 tablespoon lemon juice (from 1 small lemon)

• 2 teaspoons drained nonpareil capers, finely chopped

• ¼ teaspoon ground black pepper

• ⅛ teaspoon salt

• 1 (6-ounce) can no-salt-added water-packed salmon, drained

• Lemon wedges for serving (optional)

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Directions

1. In a medium bowl, combine the yogurt, celery, red onion, mayonnaise, dill, lemon juice, chopped capers, pepper, and salt. Stir well to create a creamy dressing.

2. Gently fold in the drained salmon, flaking it into bite-sized pieces as you combine, being careful not to overmix.

3. Garnish with additional fresh dill and serve with lemon wedges, if desired.

This salmon salad is perfect for sandwiches, pita pockets, or served over a bed of greens for a light, protein-packed meal.

Nutrition Information (per serving)

Serving Size: about ⅔ cup

• Calories: 250

• Total Fat: 14g

  • Saturated Fat: 3g

• Cholesterol: 57mg

• Carbohydrates: 5g

  • Total Sugars: 3g

  • Added Sugars: 0g

• Protein: 24g

• Fiber: 1g

• Sodium: 452mg

• Potassium: 540mg

This nutrient-packed salmon salad is high in protein, moderate in healthy fats, and low in carbohydrates, making it a great option for a balanced, satisfying meal.