FREE 5-Ingredient Recipe EBook

• Salmon Salad Recipe: Why You’ll Love It
• Ingredients & Substitutions
• How To Make Salmon Salad
• Storage Instructions
• Ways To Serve Salmon Salad
• More Easy Salmon Recipes
• Salmon Salad (30-Min Recipe) Recipe card
• Recipe Reviews

This salmon salad recipe has been my go-to meal prep lunch for weeks! It’s quick to prepare, stores very well, and is bursting with flavor. Out of over 1000 healthy recipes here on Wholsome Yum, it’s probably my favorite lunch of all.

When you need a change from classic crab salad , creamy chicken salad or simple ham or tuna salad , make this one instead using tender and flaky baked salmon . With fresh veggies you won’t find in your typical creamy salads, every bite offers lots of textures and fresh ingredients to keep you satisfied. It’s perfect for lunch or a light dinner, and takes just half an hour!

Salmon Salad Recipe: Why You’ll Love It

• Refreshing, savory, and tangy
• Crunchy veggies, succulent and flaky salmon
• Fresh, simple ingredients
• Ready in just 30 minutes
• Naturally gluten-free, low carb, dairy-free, and high in protein
• The best salmon salad recipe for sandwiches and more!

Ingredients & Substitutions

Here I explain the best ingredients for cold salmon salad, what each one does in the recipe, and substitution options. For measurements, see the recipe card .

Salmon:

The salmon is the star of this dish! It doesn’t need any fancy seasoning because the dressing and other ingredients already add so much flavor, but you could follow my baked salmon recipe instead to make it with garlic, lemon juice, and fresh herbs. Otherwise, for the basic version you’ll only need:

• Salmon Fillets – This salmon salad recipe bakes this fish, but you could do salmon on the grill , make pan seared salmon in a skillet, or even use air fry salmon . If you don’t have any fresh salmon fillets, 3 1/2 cups of canned salmon would also work, but fresh tastes much better. If you have salmon you don’t want to cook up, make some salmon lox next.
• Olive Oil – You could also use avocado oil or coconut oil.
• Sea Salt & Black Pepper

Dressing:

This salmon salad dressing is creamy, herby, and needs just 5 ingredients:

• Mayonnaise – I make homemade avocado oil mayonnaise , but store-bought also works. You could also use plain Greek yogurt as the base.
• Lemon Juice – Fresh lemon juice will give the best flavor, but you can use bottled lemon juice for convenience. Lime juice would also work instead.
• Dijon Mustard – Gives this salad a richer taste. Use whatever mustard you like.
• Fresh Dill – If you can’t find fresh dill or prefer a different flavor, you can use other fresh herbs, such as parsley, tarragon, or basil instead.
• Smoked Paprika – I love the smoky flavor, but you could also use regular paprika.

It’s best to dice the veggies finely so that they blend well into the recipe for salmon salad, but you can do slices if you like.

• Bell Pepper – Use red, yellow, orange, or green.
• Onion – I used a red onion, but you can use a white onion, scallions, or shallots instead for a different flavor.
• Cucumbers – You could also use zucchini for a similar crunch.
• Salt & Black Pepper

VARIATION: Add other veggies or cheese!

You can add any summer vegetables to this salad, including shredded radishes, shredded carrots, tomato, kalamata olives, or celery. Crumbled feta cheese or goat cheese also make nice additions.

How To Make Salmon Salad

This section shows how to make a salmon salad with step-by-step photos and details about the technique, to help you visualize it. For full instructions with amounts and temperatures, see the recipe card .

1. Prep. Preheat oven. Place the salmon fillets in a large baking dish (or baking sheet), with spaces between them. Pat dry with paper towels.
2. Season. Brush both sides of the salmon with olive oil. Season with salt and pepper.

1. Bake the salmon. Place salmon in the oven (make sure it’s skin-side down if your salmon has skin), until it flakes easily with a fork. Let it cool to room temperature, then refrigerate for 10 minutes and flake with a fork.
2. Make the dressing. In a small bowl, whisk together the dressing ingredients: mayonnaise, lemon juice, mustard, dill, and smoked paprika.

1. Combine the salad. In a large bowl, combine diced bell peppers, red onions, and cucumbers. Add the flaked salmon.
2. Mix with dressing. Pour the dressing over the salmon salad and mix gently. Adjust salt and pepper to taste.

TIP: Fold the salad ingredients with dressing gently.

Use a folding motion to mix, so that some of the salmon pieces stay intact.

Storage Instructions

• Store: Keep the salad in an airtight container in the refrigerator for up to 3-4 days.
• Meal prep: This salmon salad recipe is perfect for meal prep! It tastes just as good for several days, so you can make it ahead and enjoy (almost) all week long. If you prefer, you can also cut the veggies, cook the salmon, and mix the dressing, and store the components in the fridge separately.
• Freeze: Avoid freezing salmon salad, as this will ruin the texture of the fresh veggies and dressing.

Ways To Serve Salmon Salad

Like other creamy salad recipes, you can enjoy this one in so many ways! Personally, I’ve been eating it plain and it’s so satisfying on its own. Here are some other ideas:

• Sandwiches – Make a salmon salad sandwich on your favorite bread! For lighter options, try it on almond flour bread or super fast 90 second bread . You can also make a veggie-centric “sandwich” by stuffing the salad into cucumber subs or a bell pepper sandwich .
• Lettuce – Use it as a filling for lettuce wraps, or simply top a bed of romaine lettuce.
• Crackers – You can even enjoy this as an appetizer with your favorite crackers. Any cracker is great for scooping, but I like to use flax seed crackers , crisp almond flour crackers , or even cheese crisps .
• G rains – Spoon this salad on rice, quinoa, or riced cauliflower for a filling meal (much like a salmon bowl ).

More Easy Salmon Recipes

Love salmon? Here are more quick and healthy recipes to try any day of the week:

Broiled Salmon

Tuscan Salmon Recipe

Jerk Salmon

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

Salmon:

• 4 6-oz Salmon fillets ▢
• 3 tbsp Olive oil ▢
• 1 tsp Sea salt ▢
• 1/2 tsp Black pepper ▢

Dressing:

• 1/2 cup Mayonnaise ▢

• 2 tbsp Lemon juice ▢

• 1 tsp Dijon Mustard ▢

• 2 tbsp Fresh dill (chopped) ▢

• 1/2 tsp Smoked paprika ▢

• 1 large Bell pepper (diced finely) ▢

• 1/4 large Red onion (diced finely; ~1/2 cup) ▢

• 1 cup Cucumbers (diced finely) ▢

• Black pepper (optional, to taste) ▢

• Sea salt (optional, to taste) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Preheat the oven to 400 degrees F (204 degrees C).
2. Place the salmon fillets in a large baking dish , with spaces between them. Use paper towels to pat them dry.
3. Brush both sides of the salmon with olive oil. Season with salt and pepper.
4. Bake for 10-15 minutes , until the salmon internal temperature reaches 135 to 140 degrees F (57 to 60 degrees C) . It should flake easily with a fork. Let the salmon cool to room temperature. (This takes 15-20 minutes .)
5. Meanwhile, in a small bowl, whisk together the dressing:mayo, lemon juice, Dijon mustard, fresh dill, and smoked paprika. (You can season with salt and pepper to taste here if you like, but I prefer to do this at the end when you taste the whole salad.)
6. In a large bowl, combine the diced bell peppers, red onions, and cucumbers.
7. Once the salmon has cooled to room temperature, refrigerate for 10 minutes . Then, flake the salmon with a fork and add to the bowl with the other salad ingredients.
8. Pour the dressing over the salad and mix gently. (Use a folding motion to mix, so that some of the salmon pieces stay intact.) Adjust salt and pepper to taste if needed.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 cup

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Salmon Salad Recipe

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Salmon Salad (30-Min Recipe)

Make the best salmon salad recipe in just 30 minutes! With fresh veggies, flaky salmon, & creamy herb dressing, it’s an easy, flavorful meal.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/salmon-salad/

Ingredients

Salmon:

• 4 6-oz Salmon fillets
• 3 tbsp Olive oil
• 1 tsp Sea salt
• 1/2 tsp Black pepper

Dressing:

• 1/2 cup Mayonnaise

• 2 tbsp Lemon juice

• 1 tsp Dijon Mustard

• 2 tbsp Fresh dill (chopped)

• 1/2 tsp Smoked paprika

• 1 large Bell pepper (diced finely)

• 1/4 large Red onion (diced finely; ~1/2 cup)

• 1 cup Cucumbers (diced finely)

• Black pepper (optional, to taste)

• Sea salt (optional, to taste)

Instructions

1. Preheat the oven to 400 degrees F (204 degrees C).
2. Place the salmon fillets in a large baking dish , with spaces between them. Use paper towels to pat them dry.
3. Brush both sides of the salmon with olive oil. Season with salt and pepper.
4. Bake for 10-15 minutes , until the salmon internal temperature reaches 135 to 140 degrees F (57 to 60 degrees C) . It should flake easily with a fork. Let the salmon cool to room temperature. (This takes 15-20 minutes .)
5. Meanwhile, in a small bowl, whisk together the dressing:mayo, lemon juice, Dijon mustard, fresh dill, and smoked paprika. (You can season with salt and pepper to taste here if you like, but I prefer to do this at the end when you taste the whole salad.)
6. In a large bowl, combine the diced bell peppers, red onions, and cucumbers.
7. Once the salmon has cooled to room temperature, refrigerate for 10 minutes . Then, flake the salmon with a fork and add to the bowl with the other salad ingredients.
8. Pour the dressing over the salad and mix gently. (Use a folding motion to mix, so that some of the salmon pieces stay intact.) Adjust salt and pepper to taste if needed.

Maya’s Recipe Notes

Serving size: 1 cup

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)