14 comments already!

Canned Salmon Salad Recipe with crunchy bell peppers, creamy avocado and tangy capers. Healthy and affordable salad. | ifoodreal.com

After revealing my love for wild canned salmon, I felt like it was just about time to share my favourite canned salmon salad recipe. In the last year, I found myself buying packs of canned salmon and tuna every Costco trip. I blame it on kids’ hockey which leaves me lifeless by the time weekend rolls in.


Canned Salmon Salad Recipe with crunchy bell peppers, creamy avocado and tangy capers. Healthy and affordable salad. | ifoodreal.com

Technically, canned fish is clean food. Yes, it is canned in BPA cans and processed but technically it just has been cooked and preserved with salt and water. So, in my books it is quick clean food, that is perfect for making salads like tuna salad with avocado.

Good news are majority of canned salmon is wild, pink or sockeye, and is very affordable (sockeye is more money), especially at Costco. Like if you compare cost of canned salmon to fresh it is day and night. Plus, you get to eat bones, which are super soft and good for you.

Canned Salmon Salad Recipe with crunchy bell peppers, creamy avocado and tangy capers. Healthy and affordable salad. | ifoodreal.com

In Ukraine, we always made meat and fish salads! Soups and salads, see the similarities? Because they are poor people’s meals where you throw everything you have on hand and mix. Almost anything will taste delicious mixed together, I swear.

We just returned from a hockey tournament/ski trip and my fridge is empty plus I am personally feeling a fiasco as a mother. So, it was a pure pleasure to walk through the grocery store and grabbing a bag of carrot matchsticks and Mexican bell peppers. I could care less they were not organic because I am in survival mode with lack of inspiration.

Canned Salmon Salad Recipe with crunchy bell peppers, creamy avocado and tangy capers. Healthy and affordable salad. | ifoodreal.com

This canned salmon salad recipe is light and crunchy, heavy on vegetables and healthy fats. I also added capers, a few tablespoons of avocado mayo and a bit of grass fed 2% Greek yogurt. The juices from salmon are added to the salad as well which leaves no waste and no need to add much more salt.

Canned Salmon Salad Recipe with crunchy bell peppers, creamy avocado and tangy capers. Healthy and affordable salad. | ifoodreal.com

On a personal note, I feel like motherhood is the hardest thing I ever had to pull off in my life! Harder than immigration, university degree in a foreign language or marriage. Almost 10 years into it and I still feel scared many days. The responsibility of raising 2 sustainable human beings is daunting more often than not. And I do not think situation will ever change because children are just like seasons – they keep changing but never cease to reappear.

Motherhood is an emotional and financial rollacoaster! It is a life test. There is no return policy and no guarantees. You jump into it thinking what it is just to find out what it really is once it is here. And then you do it again! And then it is forever. Man, I am really struggling with the whole concept of parenthood at 34. Only thing that keeps me going is a perspective of heavy travelling in a few years and the fact that at 45 I will have 2 kids in college and hopefully a few healthy years ahead of me….So, canned salmon salad recipe it is then, and if you are looking for more salmon recipes, try my salmon lox recipebaked salmon with cheese and lime ginger salmon.


Canned Salmon Salad Recipe

Canned Salmon Salad Recipe


  • 1 package (10 oz) carrot matchsticks*
  • 3 large bell peppers, thinly sliced
  • 3 oz jar capers, drained**
  • 2 cans (8 oz each) wild salmon
  • 1/4 cup parsley, finely chopped
  • 1/4 tsp himalayan pink salt
  • Ground black pepper, to taste
  • 2 tbsp mayo
  • 1/4 cup Greek yogurt, plain
  • 2 large avocados, diced


  1. In a large mixing bowl, add carrots, bell peppers and capers. Mash salmon a bit with a fork inside the can and add to the salad.
  2. Add parsley, salt, pepper, mayo, Greek yogurt and gently toss to coat. Add avocado and give a few more stirs. Serve cold.
  3. Storage Instructions: Refrigerate in an airtight container for up to 2 days.


*A few cups of coarsely shredded carrots would work. **Use any pickled goodies like asparagus, beans, olives etc.


Nutritional Info

Servings Per Recipe: 6

Amount Per Serving = 1.5 cups:
Calories: 269.8
Total Fat: 17.1 g
Cholesterol: 47.5 mg
Sodium: 722.0 mg
Total Carbs: 13.4 g
Dietary Fiber: 6.2 g
Protein: 18.8 g
WW Points+: 7

This post may contain affiliate links. When you buy a product I make a small commission without any extra cost to you. In return, you can enjoy free recipes as well as savings on your favourite products. I also shared Clean Eating Ingredients I Buy and Kitchen Appliances +Tools I Use. Please buy local, organic and fair trade whenever feasible.


  1. Dana

    Being a mom is hard! You cannot try to do it perfectly because there is no such thing. Hang in there and give yourself credit for all the good things you’re doing as a mom!

    • Olena

      No, you can’t. I am not after perfection because I think I am doing a pretty good job. So, I am fine in this department. What drives me crazy is no appreciation at times for everything I do. It is taken like granted and given. I want to pull my hair out some days. Repeating the same thing over and over again for years drives me bananas. I guess this is the way it is. Everyone has this issue. I just don’t get it why mother nature made it this way LOL. Like couldn’t it be more simple to raise children?! WHY???!!!

  2. Aggie @ Aggie's Kitchen

    An absolute roller coaster, that’s the truth. And these kids do change like the seasons…it’s amazing and scary and bittersweet. I don’t know what the heck I’m doing half the time!!!
    I pick up canned wild salmon from Costco every time. I usually make salmon cakes with it. We love it!! This looks delicious, I really do love a good salmon salad.

    • Olena

      Half the time I don’t know what else to do to make it work. Half the time I do not know who I am any more. Seriously, I think I still haven’t recovered 10 years later. So many things that were important suddenly are not anymore. By the time evening rolls in I just wanna go to bed because I am exhausted. I just want piece and quiet and these boys are loud and crazy!!! And at same time I feel like balling my eyes out realizing they are growing SO FAST! How are we even gonna deal with kids grown up and leaving home?! How does this shit of mixed feelings work, seriously?! LOL. I guess that is what wine and girlfriends are for.
      Thank you! You are a salad queen!!!

  3. Kit

    When I was raising my four kids, and we could least afford it, really, I took 5 days and checked self into a not too expensive hotel for half a week. Just me. And a stack of books. If I didn’t have that to look forward to, I’m not sure I would have managed keep from running away! Not that easy to find someone to care for so many kids and one year my little trip was only two nights, but it was better than none. And I never was more than an hour from home. You need to make yourself important too!

    I love canned salmon and tuna more than fresh. Almost as much as hot smoked! The salad looks really wonderful.

    • Olena

      I love smoked salmon! Just bought a pack at Costco. A treat.
      I did go away once to Mexico by myself. Now I do not feel as desperate but I spent this whole weekend doing nothing in bed watching TV, reading and eating yummy food. Feels marvellous!!! Raising 4 kids is smth I could never do so you are a hero. Honestly. Some days I wish I had patience to have 3 kids but I can’t. It is not me. I would love big family!!!

  4. Lazy Edna

    Be careful about albacore tuna. It contains mercury and you need to limit your tuna to two cans a month. For kids.. I’d be a lot more careful. Mercury, a neurotoxin, is cumulative, your body collects it, and you don’t want that in your body.

    • Olena

      Hi Edna. That is a good point. Luckily the one I buy Ocean’s Pole and Line tuna is yellowfin which is lower in mercury but still. We eat it not more often than every 3 weeks, definitely less than 2 cans per person per month. I think now I will buy more canned salmon anyways. Thanks for the reminder!

    • Olena

      Yay, Tracy! You made me think to make a tuna salad with lots of veggies now. Or another canned salmon. So convenient to have in a fridge for a few days on hand.

  5. Sue Walsh

    “The responsibility of raising 2 sustainable human beings is daunting more often than not.” I am so glad you feel that way! So many people I know equate raising kids with professional advancement and other pursuits that make them look + feel good to the outside world. Your feeling is correct – it is the most important + hardest responsibility there is. And because you recognize that, you are already a wonderfully successful parent! You’re halfway there, and there’s no manual, but maybe you should keep some notes and write a book when they’re grown to inspire other young mothers – seriously! You are amazing + doing so much so well. They will appreciate you when they’re grown; now they just think it’s normal to have healthy food + toothpaste whenever they want it. Now that I know how other kids grew up, I worship my mother like a saint. She always put us first + we didn’t even know it then, but we know it now, + are so grateful.
    Also, I love this recipe – healthy, delicious + easy – love canned salmon – got any other canned salmon inspirations? Keep up the good work!

    • Olena

      Oh, Sue. You have no idea how much your words mean to me. I’m trying to give my kids what I didn’t have. I love my mom and am grateful for raising me, but truth is she never put me first. And that is true. As a child, my opinion never mattered, I had to do simply what I was told to do the way she wished. I was never asked about my feelings, and still to this day my feelings don’t matter. I had to wear my hair the way she liked until I was 16, wear out of fashion for 20 years clothes she thought looked beautiful (my peers didn’t share her opinion at all), not allowed ever to go to any camp or have a birthday party. My mom never did anything fun with me, not even baked a single cookie recipe, took me to the movies or for an ice cream. I had to live her life doing what she liked to do – going to an opera or a very far corner of a beach where she could be away from people, and simply leaving me with grandma all days long while she had fun out there as a single middle aged woman. Everyone else mattered to her except my feelings and opinion, I was “just a kid”. She gave me minimum basics and told me to be thankful she gave me birth.
      In communist countries, you owe everything to an older generation and your opinion is nothing (I see the same story in Chinese families here in Canada). Yes, she made sure I learnt English and got a profession of an accountant that she thought would always feed me. What I wanted to be was never important to her. I just wish she was more fun, and relaxed, and just listened to me, and put me first when I was a kid. She divorced my father and made sure I hated him by speaking into my ears the nastiest stuff, my childhood was completely “unfiltered”. I’m still dealing with consequences of my childhood emotionally because my mom still is the same and it is 2017, I just wish she started even now to have fun with me shopping or baking, just relaxed a bit. Or said sorry where she did wrong – I would embrace it, but I guess it will never come. So, with my own kids I am just trying to combine the both of 2 worlds, and give them what I didn’t have because as far as I’m concerned my kids and husband are all what I have. Public’s opinion doesn’t matter to me as much, like it did to my mom’s. I just want my boys to love me not because they have to love me, and remember their childhood with a smile on their faces, and come home to me even when they are 35. All of this while doing sports and getting education, and us being an example, and clean home and doing cool fun things, and that is why I find parenting the hardest job in the world. It is an investment that will pay off one day, and that is where many parents struggle to see it that way because I agree it is hard. I would want to be my kid for at least one day – live in a nice home, have everything you want, a loving brother and happy mom and dad. Just for one day. Like Alex says “It made you who you are today” and he is right. I just wish it was easier to move on, but it is a minor 1st world problem.:)
      I have a few other canned salmon recipe ideas in my head I will try to post soon. I already stocked up on it at Costco yesterday.


Leave a Comment

  • 1 Star2 Stars3 Stars4 Stars5 Stars (No Ratings Yet)
  • (will not be published)