- Capers and red onion give this salmon salad a taste reminiscent of a lox bagel.
- Greek yogurt adds creaminess plus probiotics to support gut health.
- Canned salmon is a convenient, budget-friendly way to add protein.
Our Salmon Salad is the light and fresh meal that you can make ahead or whip up for a quick meal. We used a combo of Greek yogurt and mayo to keep it from feeling too heavy and added crunch with hydrating celery and antioxidant-packed red onions. The capers add a burst of saltiness while also helping keep the added salt low in this recipe. Lemon and dill are a must-have classic flavor addition and provide a ton of brightness. Plus, the star of the salad show, the salmon, is packed with omega-3 fatty acids and protein. This is a salad worth making! Keep reading for our expert tips on what type of salmon you can use, ingredient substitutions and more.
Tips from the EatingWell Test Kitchen
These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!
- Using canned boneless salmon is convenient, but you can also substitute it with cedar-smoked salmon or leftover roasted or grilled salmon if you have any on hand.
- We enjoy the flavor of red onion, but feel free to omit it if you’re not a fan of onions. While fresh dill is the best option, if you only have dried dill, use one-third of the amount, which would be 2 teaspoons for this recipe. Alternatively, you can replace the dill with fresh parsley.
- For the brightest and most flavorful results, use fresh lemon juice instead of bottled.
- If your capers are packed in salty brine, you can reduce the saltiness by rinsing them before adding them to the salad.
Nutrition Notes
- Salmon is a fatty fish that is high in omega-3 fatty acids, which can help lower inflammation in the body. Salmon is also an excellent source of protein, which is necessary for building and maintaining muscle. Eating protein at every meal can also help you feel more satisfied and fuller for longer.
- Using Greek yogurt as a creamy substitute for mayo or sour cream is a smart nutritional choice. Greek yogurt adds protein, but also probiotics, if it contains live and active cultures.
- Red onions can be a little strong, but can be soaked in ice water prior to mixing them in your salad to reduce the bite. Raw onions are packed with antioxidants and cancer-fighting nutrients. Onions are also considered a prebiotic food—great for your gut health.
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Lindsey Lower
