Move over, tuna salad. There’s a new favorite lunch salad in town and it’s this Healthy Salmon Salad.
Made with diced shallots, chopped cucumber, dijon mustard, a little bit of mayo and a few key spices, this light but filling healthy salmon salad is my current go-to easy lunch that can be prepped ahead of time.
Canned salmon is one of my favorite healthy pantry protein staples and I usually have a can or two on-hand. Let’s talk a bit more about why canned wild salmon is a healthy choice…
Health Benefits of Canned Salmon vs Fresh or Frozen Salmon
Not only is canned wild salmon inexpensive and versatile, it’s also loaded with nutrition. In fact, it’s just as great of a nutritional choice as fresh or frozen wild salmon. It’s loaded with protein and good omega-3 fatty acids. I always buy canned salmon wild, skinless and boneless, and I usually pick it up when I’m doing my shopping at Trader Joe’s (download my Trader Joe’s shopping list here).
Canned Salmon vs Canned Tuna
The reason I prefer canned salmon over canned tuna is that the kind of salmon used in canned salmon is lower on the food chain than the tuna used in canned tuna, so canned salmon is lower in toxins like mercury and other heavy metals than canned tuna. Salmon is also higher in those beneficial omega-3 fatty acids than tuna. So the health benefits of eating canned salmon are there, without the same risks as far as toxins go in canned tuna.
The Perfect Make-Ahead Lunch: Healthy Salmon Salad
I’m obsessed with this Healthy Salmon Salad for lunch on toasted sprouted grain bread, or with a handful of almond flour crackers. It’s a light enough mid-day meal, but it’s filling enough to keep me full and satisfied for a few hours.
If you make this Healthy Salmon Salad recipe, be sure to leave a star rating and a comment below letting me know what you think! Your feedback is so helpful for me and other visitors to my blog.
Looking for more easy & healthy lunch ideas? Try these recipes:
Healthy Salmon Salad Recipe (Gluten-Free, Dairy-Free)
- 6 oz can boneless, skinless salmon, no salt added
- 1 Tbsp mayonnaise (I like Sir Kensington's)
- 2 Tbsp dijon mustard (I like Sir Kensington's)
- 1/4 tsp smoked paprika
- 1/4 tsp lemon pepper seasoning
- 1/4 cup finely diced shallot (red or yellow onion will also work)
- 1/4 cup finely diced cucumber
- Drain the liquid from the can of salmon, and use a fork to flake it and break it up in a medium bowl.
- Add the mayonnaise and dijon mustard to the salmon; mix well to combine.
- Add the smoked paprika and the lemon pepper to the salmon mixture; mix well to combine.
- Add in the diced shallot and cucumber; mix well to combine.
- Serve the salmon salad on toasted bread or with crackers. Can be stored covered in the refrigerator and eaten within three days of making it.