FREE 5-Ingredient Recipe EBook

• Why You Need My Smoked Salmon Salad Recipe
• Ingredients & Substitutions
• How To Make Smoked Salmon Salad
• My Recipe Tips
• More Healthy Salad Recipes
• Smoked Salmon Salad (10 Minutes) Recipe card
• Recipe Reviews

For years, one of my favorite salads ever was the Costco kale salad kit. You know the one I’m talking about — plenty of kale, loads of superfood greens, dried cranberries, seeds, and sweet poppy seed dressing. I often added smoked salmon to make it a complete meal. One day I looked at the ingredient list, and realized the dressing is loaded with sugar, soybean or canola oil, and preservatives — so I came up with my own using just the greens. My new smoked salmon salad is just as easy as the kit, with better-for-you ingredients, and perfect for an easy, healthy lunch .

There was one important change I had to make when I made my own version of this salad, and that was replacing the pumpkin seeds with pistachios. I’ve made this smoked salmon salad that way for years, but recently Wonderful Pistachios sent me a bag of their new No Shells Unsalted Pistachios , and I love them here even more because the salmon already has enough salt. And since World Pistachio Day is today , it was the perfect time to show you this recipe again. Grab a bag of pistachios and make it with me to celebrate!

Why You Need My Smoked Salmon Salad Recipe

• Variety of flavors and textures – Think crisp greens, crunchy pistachios, salty smoked salmon, creamy avocado, and sweet blueberries, all enveloped in a sweet and creamy lemon poppy seed dressing. I love Every. Single. Part of this.
• Simple, real food ingredients – Unlike those bagged mixes, my smoked salmon salad has no refined sugar or mystery preservatives. And with all those superfoods in there, I rotate this with my detox soup when I want to recover from a heavy meal.
• Super easy – Let’s be real, salads are usually already easy, but this one requires almost no chopping. You can toss it together in just 10 minutes!

Ingredients & Substitutions

Here I explain the best ingredients for smoked salmon with lemon vinaigrette dressing, what each one does in the recipe, and substitution options. For measurements, see the recipe card .

You need just 5 ingredients for the salad part, and the only thing you have to chop is the avocado (maybe the salmon too if the pieces are large):

• Sweet Kale Salad Mix – I like to buy a sweet kale salad kit and remove the add-ins it comes with, but you can use any mix you like, or just one type of leafy greens, such as baby spinach, arugula, or kale. You can also make your own by combining kale, green cabbage, red cabbage, broccoli, Brussels sprouts, and chicory.
• Smoked Salmon – I usually buy cold smoked salmon, but this smoked salmon is even better when I get a chance to make it with my homemade lox . You can also use oven baked salmon or blackened salmon instead if you prefer flaky fish instead of smoked.
• Pistachios – For crunch and a unique flavor. From now on I’m using these Wonderful no shells unsalted ones ! If you have extras, use them to make my new pistachio cookies or pistachio pomegranate dessert .
• Blueberries – For a juicy burst of sweetness. Other berries, including my homemade dried cranberries , would taste amazing here.
• Avocado – I usually cut it into cubes, but you can do slices if you prefer.

Creamy Lemon Dressing:

This is a variation on my poppy seed dressing recipe , except this time I used lemon juice:

• Mayonnaise – You can use my homemade mayo with avocado oil , or your favorite-store-bought brand. The dressing does not contain any salt because I found the mayo to provide enough, but you can add it to taste if needed.
• Olive Oil – Any kind you want! Extra virgin olive oil has a strong flavor, and since this dressing is light and sweet, I prefer this smoked salmon salad with a lighter kind like this .
• Lemon Juice – For tangy contrast. I’ve made this dressing with fresh squeezed lemon juice, bottled , or even white or apple cider vinegar. You can also add a teaspoon of Dijon mustard for a more complex flavor.
• Honey – For natural sweetness. I usually make mine with sugar-free honey , but regular works as well. You can also use powdered sugar if your lifestyle allows, or any powdered sugar substitute you like. Granulated sweeteners would turn out grainy, so I don’t recommend those.
• Poppy Seeds – Optional, but they add a nice flavor and texture. If you omit them, I recommend at least adding black pepper.
• Garlic Powder

How To Make Smoked Salmon Salad

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Combine the salad base. Toss the salad mix, smoked salmon, and blueberries in a large bowl.
2. Make the dressing. In a small bowl, whisk together mayo, olive oil, lemon juice, honey, garlic powder, and poppy seeds, until smooth and creamy.

1. Toss together. Drizzle the dressing on top and toss.
2. Add pistachios and avocado. Add them last, right before serving, and toss again. Sometimes I reserve some extra dressing to drizzle on top at the end, as shown below.

My Recipe Tips

• If you’re mixing the greens yourself, a food processor makes it quick! When I do this, I use the slicing attachment, which gets me sliced brussels sprouts like the bag mixes and shreds my greens without making them too fine.
• Taste the dressing before adding it to the salad. You may want more salt depending on your brand of mayo and your preference, or an extra tablespoon of honey to make it sweeter.
• You can let this salad sit if you want the greens less tough. I love their crisp crunch, but they soften and the flavors develop more if you let the salad sit mixed with the dressing. Just do this before adding the pistachios and avocado.
• Want more veggie variety? Sometimes (especially in the spring and summer), I add diced cucumbers or tomatoes, green or red onions, or herbs, like fresh dill or parsley.
• Want to make it more hearty? Try leftover roasted sweet potatoes or canned corn for more starch. For more protein, I love adding diced hard boiled eggs , or crumbled feta or goat cheese.

More Healthy Salad Recipes

Skip boring bowls of lettuce and try one of my other recipes next time you need new salad inspiration:

Ingredients

Tap underlined ingredients to see the ones I use.

• 12 oz Sweet kale salad mix (or chopped kale or any greens you like) ▢
• 4 oz Smoked salmon (cut into bite-sized pieces) ▢
• 1 cup Blueberries ▢
• 1/3 cup Wonderful Unsalted No Shells Pistachios ▢
• 1/2 medium Avocado (cubed) ▢

Creamy Lemon Dressing:

• 1/4 cup Mayonnaise ▢
• 2 tbsp Honey (I used sugar-free honey , but any kind works; to taste) ▢
• 1 tbsp Olive oil ▢
• 1 tbsp Lemon juice ▢
• 1/4 tsp Garlic powder ▢
• 1 tsp Poppy seeds (optional) ▢

Instructions

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

1. In a large bowl, combine sweet kale salad mix, smoked salmon, and blueberries.
2. In a small bowl, whisk t ogether the mayo, honey, olive oil, lemon juice, garlic powder, and poppy seeds (if using).
3. Pour the dressing over the smoked salmon salad and toss together.
4. Add the pistachios and cubed avocado, then toss again.

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 1/2 cups

• Tips: Check out my recipe tips above to help you adjust the flavor and texture to your preference, a shortcut for mixing the greens yourself, and options for add-ins to make this smoked salmon salad more hearty or more veggie-packed.
• Storage: This smoked salmon salad tastes best fresh, but because it uses hearty greens, it actually keeps quite well in the fridge for up to 3 days. I do recommend adding the avocado and pistachios right before eating, as the avocado will brown and nuts can lose their crunchy texture if stored with the dressing.
• Meal prep: When I want to make prep this salad ahead, I measure out the components and store them in separate airtight containers, so I can just mix the day-of.
• Note on nutrition info: This is based on my sugar-free honey . You can use regular, but the sugar content will be a little higher.

📖 Want more recipes like this? Find this one and many more in my Spring Ebook Bundle !

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.

Smoked 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!)

Smoked Salmon Salad (10 Minutes)

This smoked salmon salad is made with avocado, blueberries, and salmon, and drizzled with creamy sweet lemon dressing. Done in 10 minutes!

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/smoked-salmon-salad/

Ingredients

• 12 oz Sweet kale salad mix (or chopped kale or any greens you like)
• 4 oz Smoked salmon (cut into bite-sized pieces)
• 1 cup Blueberries
• 1/3 cup Wonderful Unsalted No Shells Pistachios
• 1/2 medium Avocado (cubed)

Creamy Lemon Dressing:

• 1/4 cup Mayonnaise
• 2 tbsp Honey (I used sugar-free honey , but any kind works; to taste)
• 1 tbsp Olive oil
• 1 tbsp Lemon juice
• 1/4 tsp Garlic powder
• 1 tsp Poppy seeds (optional)

Instructions

1. In a large bowl, combine sweet kale salad mix, smoked salmon, and blueberries.
2. In a small bowl, whisk t ogether the mayo, honey, olive oil, lemon juice, garlic powder, and poppy seeds (if using).
3. Pour the dressing over the smoked salmon salad and toss together.
4. Add the pistachios and cubed avocado, then toss again.

Maya’s Recipe Notes

Serving size: 1 1/2 cups

• Tips: Check out my recipe tips above to help you adjust the flavor and texture to your preference, a shortcut for mixing the greens yourself, and options for add-ins to make this smoked salmon salad more hearty or more veggie-packed.
• Storage: This smoked salmon salad tastes best fresh, but because it uses hearty greens, it actually keeps quite well in the fridge for up to 3 days. I do recommend adding the avocado and pistachios right before eating, as the avocado will brown and nuts can lose their crunchy texture if stored with the dressing.
• Meal prep: When I want to make prep this salad ahead, I measure out the components and store them in separate airtight containers, so I can just mix the day-of.
• Note on nutrition info: This is based on my sugar-free honey . You can use regular, but the sugar content will be a little higher.

📖 Want more recipes like this? Find this one and many more in my Spring Ebook Bundle !

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. :)