High-Protein Salmon Salad

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This salmon salad combines flaky canned salmon with tangy capers and fresh, fragrant dill. This versatile salad can be enjoyed piled onto toast, stuffed into a pita or served over greens for a light, satisfying meal.

Recipe image of Salmon Salad
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Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Lindsey Lower

  • 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.
Ingredients arranged for making a salmon salad including cooked salmon red onion dill capers celery mayonnaise and lemon halves

Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Lindsey Lower

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Ingredients

Original recipe (1X) yields 2 servings

  • ¼ cup whole-milk plain strained (Greek-style) yogurt

  • ¼ cup finely chopped celery

  • 2 tablespoons finely chopped red onion

  • 3 tablespoons light mayonnaise

  • 2 tablespoons finely chopped fresh dill, plus more for garnish

  • 1 tablespoon lemon juice (from 1 small lemon)

  • 2 teaspoons drained nonpareil capers, finely chopped

  • ¼ teaspoon ground pepper

  • teaspoon salt

  • 1 (6-ounce) can no-salt-added water-packed salmon, drained

  • Lemon wedges for serving (optional)

Directions

  1. Combine ¼ cup yogurt, ¼ cup celery, 2 tablespoons red onion, 3 tablespoons mayonnaise, 2 tablespoons dill, 1 tablespoon lemon juice, the chopped capers, ¼ teaspoon pepper and ⅛ teaspoon salt in a medium bowl, stir well. Add drained salmon; stir gently, flaking the salmon into bite-size pieces, just until combined. Garnish with dill and serve with lemon wedges, if desired.

    A glass bowl with prepared salmon salad placed on a green napkin and a white plate accompanied by a white spoon

    Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Lindsey Lower

Nutrition Information

Serving Size: about ⅔ cup

Calories 250, Fat 14g, Saturated Fat 3g, Cholesterol 57mg, Carbohydrates 5g, Total Sugars 3g, Added Sugars 0g, Protein 24g, Fiber 1g, Sodium 452mg, Potassium 540mg

Frequently Asked Questions

  • Is a salmon salad supposed to be eaten cold?

    The salad tastes best when chilled. However, you can serve it at room temperature.

  • When shopping, is there a way to visually tell if fresh celery is sweet and not bitter?

    Yes, there is! The lighter and paler the celery, the sweeter it will taste. In contrast, darker celery tends to be more bitter. When selecting a bunch, choose one that feels heavy and has firm stalks with no dents. The leaves should appear fresh, and the root area should be in perfect condition, still attached. Additionally, when celery is extremely fresh, it should make a squeaky sound when gently squeezed.

  • What are some of the best ways to use up a jar of nonpareil capers?

    Using these tangy morsels with salmon is just one option. They also enhance the flavor of various salads, including green salad, potato salad, tuna salad, pasta salad, egg salad and chicken salad. Additionally, there are numerous dressings and sauces that pair well with them. Be sure to check out our recipes for more ideas, like our White Wine Lemon-Caper Sauce for roasted chicken, fish, halloumi or tofu. Or try our Roasted Lemon-Parmesan Cauliflower with Capers or Pork Chops with White Wine & Capers.

  • How should I store leftovers?

    Store in an airtight container, or multiple containers if you plan to take some to work. Leftovers should keep well in the refrigerator for up to 4 days.

  • What should I serve with Salmon Salad?


    Serve with whole-wheat crackers, pita, bagels, English muffins or whole-wheat toast. You can also use it to top a crispy mixed green salad. It’s also delicious over grains like quinoa or rice. A side of freshly cut watermelon or another fruit would be a refreshing addition as well.

EatingWell.com, August 2025

Additional reporting by
Sarah Pflugradt, Ph.D., RDN, CSCS
Sarah Pflugradt

Sarah Pflugradt is a registered dietitian who holds a Ph.D. in Health and Human Performance and is a certified strength and conditioning specialist. Her extensive background in dietetics has made her a sought-after expert in family and youth sports nutrition.

and
Linda Frahm
Linda Frahm has been a copy editor and fact checker working with food and nutrition content for the past 30-plus years for consumer print and online publications.