🕙 10 Minute Creamy Salmon Salad

10 Minute Creamy Salmon Salad

Calories:

Salad alone: ~305
4 large whole grain crackers: ~425
3 rice cakes: ~410
2 slices whole grain bread: ~465

Protein: 

Salad alone: ~26g
4 large whole grain crackers: ~29g
3 rice cakes: ~28g
2 slices whole grain bread: ~34g

Prep Time: 5 mins Cook Time: 10 mins

Serves: 4

Ingredients

  • Canned salmon (drained): 284g / 10 oz / 2 cans (5–6 oz each)

  • Hard boiled eggs: 200g / 7 oz / 4 large eggs, roughly chopped

  • Mayonnaise: 56g / 2 oz / ¼ cup

  • Plain Greek yogurt: 60g / 2.1 oz / ¼ cup

  • Cucumber: 150g / 5.3 oz / 1 cup, diced

  • Capers (drained): 20g / 0.7 oz / 2 Tbsp

  • Celery: 80g / 2.8 oz / 2 stalks, finely chopped

  • Red onion: 30g / 1.1 oz / 3 Tbsp, finely chopped

  • Fresh dill: 10g / 0.35 oz / 1 Tbsp (or 1 tsp dried)

  • Fresh lemon juice: 10ml / 0.35 fl oz / 1–2 tsp

  • Salt and pepper, to taste

 

Directions

1. Hard boil the eggs: Place eggs in a saucepan, cover with cold water, and bring to a boil. Once boiling, reduce to medium heat and cook for 10 minutes. Transfer to an ice bath for 5 minutes, then peel and roughly chop.

2. In a large bowl, mix mayo and Greek yogurt together until smooth.

3. Add drained salmon and flake apart gently with a fork.

4. Fold in chopped eggs, cucumber, capers, celery, and red onion.

5. Add dill and lemon juice. Season with salt and pepper to taste.

6. Divide evenly into 4 jars or airtight containers and refrigerate.

7. Serve with your choice of pairing (see calories column).

 

Meal Prep Instructions

  • Batch Ahead: This recipe is already 4 servings - make the full batch in one go and divide into jars. It's one of the fastest meal preps in the library, no oven needed.

  • Storage: Refrigerate in sealed jars or airtight containers for up to 3 days.

  • Store crackers, rice cakes, or bread separately — never in the jar.

  • Reheat: Serve cold straight from the fridge. No reheating needed.

Coach’s Tip

Make the eggs the night before to save time. They keep in the fridge unpeeled for up to a week.

 🌱 Vegetarian Option

Replace the 2 cans of salmon with 2 cans (400g each) chickpeas, drained. Mash half the chickpeas and leave half whole for texture — this mimics the flaky, chunky feel of the salmon salad. Everything else stays the same.

Macros per serving (salad alone): ~370 kcal | ~19g protein

Lunch, 🕙 10 Minute MealsTameika Gentles