A 10-minute healthy Canned Salmon Salad that is creamy, crunchy, and packed with flavor. Perfect at lunch in a sandwich, wrapped in lettuce, or even enjoy it as a snack!
Table of contents
With a combination of tender salmon, crunchy peppers and carrots, soft avocado, tangy capers, and a creamy Greek yogurt with mayo sauce, this canned salmon salad is sure to delight your family!
It’s a healthy salad recipe packed with protein, good for you fats, omega-3 fatty acids, and several vitamins and minerals.
In fact, it’s so simple that I find myself buying more canned salmon on every Costco trip. Just so this salad can always be on rotation in my fridge along with similar healthy tuna salad.
It’s also very flexible. Use salmon from a can, leftover flaked baked salmon, or even canned tuna.
This recipe is not only wholesome and made with real food, it’s perfect for when hunger strikes as it is a 10 minute salmon salad!
Other simple dishes I like to quickly whip up for lunch include this smoked salmon salad.
Ingredients and Notes
Only 10 ingredients are needed to make this seafood salad! Plus, it’s versatile, use what you have on hand, what’s on sale or just what sounds good.
- Canned salmon: Use wild pink or sockeye canned salmon.
- Greek yogurt: By reducing the mayo and increasing the yogurt, you’ll have a creamy sauce with less fat and calories! Just make sure to use Greek yogurt with at least 2% fat, for creamy results.
- Mayo: Just a touch for authentic taste. I use avocado oil mayo, for more healthy fats.
- Carrot and bell peppers: Will add crunch, color, and nutrients. You can experiment with other veggies, too; celery, red onion, olives, or scallions. Avoid ingredients like cucumber or tomatoes that will water down salad, or add them just before serving.
- Avocado: Provides healthy fats and extra creaminess.
- Capers: Adds a unique citrusy, vinegary tang but can be substituted with other pickled vegetables like pickles, olives or asparagus.
- Herbs and seasonings: I use a combination of fresh parsley, salt and black pepper. You could also experiment with other herbs like fresh dill or cilantro.
How To Make Canned Salmon Salad
Prepare the canned salmon by lightly flaking it with a fork inside the can. Then add it to the bowl. No need to drain!
Prepare the vegetables: Thinly slice the bell peppers, dice the avocado, and shred the carrots. Then add these, along with the capers.
Add all the remaining ingredients: First, add the mayonnaise, Greek yogurt, parsley, salt & pepper. Toss it gently to combine.
Then add the avocado and give it a few more stirs. Taste and adjust the seasonings, if necessary.
Refrigerate up to 2 hours, if have time: This is optional, but not only does the salmon salad taste better cold, it allows the ‘sauce’ to combine and marinate the ingredients.
Variations and Substitutions
- Combine salmon and tuna: This is a top reader tip! Use one can of salmon and one can of tuna for a delicious twist.
- Dijon mustard: Just a small amount added to dressing for a complex savory taste.
- Add eggs: For a version of tuna egg salad but with salmon, you may need to add more Greek yogurt and mayo.
- Lemon juice: Add a squeeze of lemon juice for additional fresh flavor.
- Heat: Add some chopped chilies or mix in a little hot sauce.
There are also several ways to serve your salmon salad recipe:
- Salmon lettuce wraps: Boston bibb lettuce or romaine leaves make a great low carb option.
- Green salad: Over a bed of lettuce, spinach, arugula or your favorite greens.
- Salmon salad sandwich: With your favorite whole grain bread, gluten free bread, or even English muffin, like I do with healthy tuna melt.
- Served with whole grains: Like quinoa or brown rice.
- Eat on crackers: Makes the perfect snack!
Refrigerate any leftover salmon salad in an airtight container for between 2-3 days.
I haven’t tried freezing this salmon salad, though I wouldn’t recommend it as it can affect the fresh veggies’ texture. However, let me know in the comments if you give it a try.
I don’t recommend it! I’ve already reduced the amount to just a few tablespoons. It elevates this simple dish and shouldn’t be skipped.
Some like it straight out of the can! When it comes to canned salmon recipes, I love this salad along with canned salmon cakes.
Whereas pink salmon has a light, mild flavor and softer texture, sockeye salmon (aka red salmon) is known for being more rich and flavorful with a brighter flesh and firmer “bite”.
However, other than sockeye having a slight protein increase, the two are fairly similar in nutritional value, and you can use either for this canned salmon salad. I often use pink salmon since it’s quite a bit cheaper!
Yes, use your leftover baked, broiled or grilled salmon to make this salad. It will add additional flavor!
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Canned Salmon Salad
- 2 8 oz cans wild salmon not drained & flaked with a fork
- 10 oz carrot matchsticks or 2 cups shredded carrots
- 3 large bell peppers thinly sliced
- 2 large avocados diced
- 3 oz jar capers drained
- 1/4 cup parsley finely chopped
- 1/4 cup plain Greek yogurt 2%+ fat
- 2 tbsp mayo
- 1/4 tsp salt
- Ground black pepper to taste
- In a large mixing bowl, add salmon, carrots, bell peppers, capers, parsley, Greek yogurt, mayo, salt and pepper; gently stir to combine. Add avocado and give a few more stirs.
- Refrigerate for up to 2 hours, if have time. Not only does the salmon salad taste better cold, but it allows the 'sauce' to combine and marinate the ingredients.
- Serve cold in a sandwich and lettuce wraps, or with cucumber slices, brown rice, or cooked potatoes.
- Store: Refrigerate any leftovers in an airtight container for 3 days.
- Freeze: I do not recommend it as veggies will become soggy texture.
- Don’t leave out the mayonnaise! I’ve already reduced the amount to just a few tablespoons, it will elevate the dish.
- Capers: Adds a unique citrusy, vinegary tang but can be substituted with other pickled vegetables like pickles, asparagus or olives.