This salmon salad sandwich is a quick, nourishing, and stress-free meal, packed with brain-boosting omega-3s, comes together in just 10 minutes and has the perfect balance of creamy, crunchy, and fresh flavors.
I know firsthand how easy it is to skip meals or grab whatever is convenient when you’re juggling work, kids, and a to-do list that seriously never ends. But eating well doesn’t have to be complicated. This super simple salmon salad is made with canned salmon, crisp veggies, Greek yogurt (or mayo for extra richness), and a squeeze of lemon juice to keep things light and fresh.
And if you like a little kick, I highly recommend adding chili crisp—it gives this sandwich an unexpected depth of flavor and a subtle heat that makes every bite seriously irresistible.
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Why you’ll love this salmon salad sandwich
- Brain-boosting benefits: Salmon is one of the best foods for brain health. It is loaded with omega-3 fatty acids that help support focus, memory, and stress resilience—something we all need a little more of.
- Quick and easy to make: Ready in 10 minutes, no cooking required!
- It’s high in protein: With 28g of protein per serving, this sandwich will keep you full and energized.
- It’s super easy to customize: Serve it on whole grain bread, in a lettuce wrap, or over greens for a lower-carb option.
- Meal prep friendly: Whip up a batch and store it in the fridge for 3 days for easy, grab-and-go meals throughout the week.
What you need to make this recipe
See full ingredient list and instructions in the recipe card.
- Salmon: Canned salmon works great for this recipe, but you can also use leftover fresh cooked salmon or hot-smoked salmon if that’s what you have on hand.
- Greek yogurt: Greek yogurt replaces mayo. I love that it keeps this sandwich a bit lighter, adds extra protein, and gives it a little extra tang.
- Veggies: Adding crunchy, flavorful raw veggies like cucumber, carrots, and red onion gives this salad a nutrient boost and tons of texture and flavor.
- Lemon juice: Don’t skip this one (but you can use bottled juice if that’s what you have!) It adds a layer of brightness that I personally love.
- Chili crisp: you don’t need chili crisp, but I choose not to eat it without it– it adds the best flavor and a touch of heat!
How to adapt this recipe for a low-energy day
Need an even easier version? I got you. Here are some ways to simplify it:
- Skip the chopping: Use pre-shredded carrots and pre-diced onions to cut down on prep time.
- Make a quick salmon wrap: Spoon the mixture into a whole wheat tortilla or lettuce wrap for a no-mess option.
- Go utensil-free: Serve it with whole-grain crackers or cucumber slices instead of bread.
- Batch prep it: Double the recipe and store in the fridge for easy lunches all week.
Variations
- Herbed salmon salad: Add chopped parsley, basil, or cilantro for an extra fresh twist.
- Creamy avocado salmon salad: Swap Greek yogurt for mashed avocado for an extra creamy texture and more healthy fats.
- Mediterranean-style salmon salad: Add sliced kalamata olives, crumbled feta, and a drizzle of extra virgin olive oil.
- Spicy salmon salad: Turn up the heat with extra chili crisp, sriracha, or red pepper flakes.
- Salmon salad lettuce cups: Serve the salmon mixture in butter lettuce leaves for a lighter option that’s perfect for a light lunch or an easy salmon salad appetizer.
- Open-faced salmon toast: Spoon the salad onto a thick slice of sourdough for a no-fuss meal you can eat for lunch or breakfast!
What to serve with this salmon salad sandwich
For a complete balanced meal, try serving this sandwich with:
- Soup: A simple asparagus soup, creamy pumpkin soup, or something a little heartier like a white bean and chicken soup.
- Salad: Salad kits are one of my favorite ways to eat a flavorful, quick, and easy salad at lunchtime. You could also throw together a simple side salad with fresh romaine and some extra cut-up veggies from this recipe– onions, cucumbers, and carrots!
- A plate of fruit, veggies, and crackers for an adult-style lunchable.
- A smoothie
Meal prep and storage:
- To meal prep: Make this recipe and enjoy it for 3-4 days. (I think it even tastes better the next day!). Pre-portion into containers for easy grab-and-go lunches.
- Fridge storage: Store salmon salad in an airtight container for up to 3 days.
Recipe
📖 Recipe
Salmon Salad Sandwich
This easy, protein-packed salmon salad sandwich is creamy, crunchy, and bursting with fresh flavor
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Rate
Servings: ¾ cups
Calories: 351kcal
Ingredients
- 1 6 oz can wild salmon, drained and flaked (or 1 cooked salmon fillet, flaked)
- ¼ cup Greek yogurt or mayo for a richer option
- ½ cup cucumber finely diced
- ¼ cup diced red onion
- ⅓ cup shredded carrot
- 1 tablespoon fresh dill chopped (or 1 teaspoon dried dill)
- 1 tablespoon lemon juice
- ½ teaspoon garlic powder
- Salt & pepper to taste
- Optional: 1-2 tablespoons of chili crunch
- Whole grain or sourdough bread
- Optional: Tomato and lettuce
Instructions
- In a bowl, mix salmon, Greek yogurt, cucumber, red onion, carrot, dill, lemon juice, garlic powder, salt, pepper and chili crisp if using. Stir until well combined.
- Spread the salmon salad onto one slice of bread, add optional toppings like lettuce, tomato, or cheese. Then top with another slice.
- Layer with lettuce, tomato slices, or avocado for extra texture and nutrition.
- Enjoy immediately or store in an airtight container in the refrigerator for up to 3 days.
Nutrition
Serving: 1sandwich (2 slices of bread) with a heaping half cup of salmon salad | Calories: 351kcal | Carbohydrates: 45g | Protein: 28g | Fat: 10g | Saturated Fat: 1g | Sodium: 538mg | Fiber: 5g | Sugar: 9g
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