This Lentil Salmon Salad is ready in 20 minutes flat, no cooking required. It’s packed with protein, fiber, fresh herbs, and crunchy vegetables, all tossed in a creamy balsamic dressing that somehow tastes even better the longer it sits. It’s become one of my go-to macro-friendly meal prep salads. Perfect as a light lunch, an easy grab-and-go meal prep, or a healthy dip with your favorite chips.
About This Recipe
If you’re looking for a meal that checks all the boxes – high protein, packed with fiber, full of fresh flavor, and ready in about 20 minutes – this Lentil Salmon Salad is it. Tender lentils, flaky canned salmon, crisp veggies, and loads of fresh herbs get tossed in a creamy, tangy dressing.
I keep a container of this in the fridge for quick lunches all week. It’s delicious on its own, piled onto greens, stuffed into a pita, or scooped up with crackers or tortilla chips for an easy snack. It’s filling without feeling heavy, and comes together in minutes with a few simple shortcuts.
Love salmon this summer? A couple of other favorites worth trying: BBQ Salmon Salad and Salmon Romesco Salad.
Helpful Tips
- Rinse the lentils: This keeps the salad looking fresh and stops the lentils from muddying up the dressing.
- Let it chill: 20–30 minutes before serving makes a real difference in flavor if you have the time.
- Versatile serving: Great on its own, over mixed greens, in lettuce wraps, or scooped with tortilla chips.
- Storage: Keeps in an airtight container in the fridge for up to 3 days. Give it a quick stir before serving.
- Craving something similar but tuna-based? My healthy tuna salad recipe uses the same creamy yogurt base and keeps just as well for meal prep.
Key Ingredients and Substitutions
- Non-fat Greek yogurt: Feel free to substitute your favorite dairy-free yogurt if needed.
- Balsamic vinegar: You might notice I’m obsessed with my fruity vinegars from Baker & Olive, but I know they’re a specialty item and not everyone has them on hand! If you don’t, any good-quality balsamic vinegar works perfectly.
- Pepperoncini: I always keep these in the fridge for the bright, tangy juice they add. No pepperoncini? Extra balsamic vinegar, pickle juice, or a squeeze of lemon works too — it’s the same trick I use in my tuna pasta salad when the dressing needs a little more zip.
- Lentils: Pre-steamed lentils (I like the box from Trader Joe’s) make this recipe fast. If using dried lentils, cook per package directions and cool before mixing in. Tip: rinse pre-cooked steamed lentils first – it removes extra starch and keeps the salad looking fresher after tossing.
- Canned salmon: I used Chicken of the Sea canned salmon (the variety that’s 22 grams of protein and 2 grams of fat per 113 grams drained). Any canned salmon works here; just drain it well before adding it to the salad.
Dietary Adaptations
- Gluten-Free: Yes
- Dairy-Free: Simply substitute your favorite dairy-free yogurt for the Greek yogurt.
How To Make My Lentil Salmon Salad
- In the bottom of a large salad bowl, whisk together yogurt, vinegar, pepperoncini juice, garlic cubes, fresh herbs, salt, and pepper.
- If you buy pre-cooked lentils, rinse them first to keep things prettier! Add the cooled lentils and chopped veggies to the dressing and combine well. Add the drained salmon and gently toss.
- Love this as a quick salad all by itself, or tossed with greens, and especially as a high-protein, high-fiber dip with chips!
Serving Suggestions
This salad is endlessly versatile. Serve it over greens, stuff it into a pita, or set it out with crackers and chips for a protein-packed snack spread.
If you’re building out a rotation of quick, protein-forward salads for the week, a few more worth adding to the list: Easy Salmon and Chive Salad, Soy Ginger Salmon and Asian Slaw, and Blackened Salmon Tacos if you want something with a little more kick.
Check Out More Of My Easy Salad Recipes
- Summer Peach, Corn, and Goat Cheese Salad
- Greek Chopped Kale and Lentil Salad
- Creamy Cucumber Salad
- Simple House Salad
- Strawberry Summer Salad
- Simple Arugula Salad
- Super Green Salad
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Lentil Salmon Salad
Ingredients
- 1/2 cup non-fat Greek yogurt or Dairy-Free yogurt 120g
- 3 Tbsp. balsamic vinegar lemon infused is delicious! (45g)
- 3 Tbsp. pepperoncini juice 45g
- 3 frozen cubes of garlic or minced cloves (15g)
- 1 bunch of fresh dill chopped (10-15g)
- Handful of fresh basil chopped 10g
- Handful of fresh mint chopped (5-10g)
- 1/4 tsp. kosher salt
- Pinch of black pepper
- 2½ cups steamed and cooled lentils 500g cooked weight
- 1/2 red onion diced (130g)
- 2 cups cucumbers diced (480g)
- 2 cups cherry tomatoes halved (210g)
- 2 sweet bell pepper diced (285g)
- 4 (5-oz) cans salmon drained (452g drained weight)
- More Salt and pepper to taste
- Optional squeeze of fresh lemon
Instructions
- In the bottom of a large salad bowl, whisk together yogurt, vinegar, pepperoncini juice, garlic cubes, fresh herbs, salt and pepper.
- If you buy pre-cooked lentils, rinse them first to keep things prettier! Add the cooled lentils and chopped veggies (use this alligator chopper to make the veggies quick work!) to the dressing and combine well. Add the drained salmon and gently toss.
- Love this as a quick salad all by itself, or tossed with greens, and especially as a high protein, high fiber dip with chips! But duh.
Notes
Nutrition
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