Mediterranean Salmon Salad – A High-Protein, Flavor-Packed Meal!

If you’re looking for a light yet satisfying meal that’s packed with flavor, this Mediterranean Salmon Salad is about to become your new favorite! Featuring canned salmon, creamy avocado, tangy sun-dried tomatoes, feta cheese, and a zesty Greek yogurt dressing, this salad is high in protein, low in carbs, and incredibly delicious. Plus, it takes just 5 minutes to whip up!

Why You’ll Love This Recipe

Key Benefits

✔️ Quick & Easy – No cooking required! Just mix and serve.
✔️ High-Protein & Low-Carb – 44g of protein per serving makes it a powerhouse meal.
✔️ Meal Prep-Friendly – Stores well for up to 3 days.
✔️ Budget-Friendly – Canned salmon is an affordable, nutritious option.

Taste & Texture

• Creamy & Tangy – Thanks to Greek yogurt, feta, and sun-dried tomatoes
• Rich & Buttery – Avocado adds the perfect smoothness
• Slightly Crunchy – Red onions provide a refreshing bite

Dietary Attributes

✅ Gluten-Free
✅ Low-Carb & Keto-Friendly
✅ Pescatarian

Ingredients & Substitutions

Ingredient List

• 4 (6-oz) cans wild-caught salmon, drained
• 1 large avocado, sliced
• ¼ red onion, thinly sliced
• 1 cup sun-dried tomatoes, drained
• ½ cup feta cheese

For the Dressing:

• ½ cup plain Greek yogurt (or mayonnaise)
• 2 Tbsp fresh lemon juice
• ½ tsp garlic powder
• 1 tsp dried dill
• ½ tsp sea salt
• ¼ tsp black pepper

Notes on Quality

• Wild-caught salmon is recommended for better flavor and nutrition.
• Sun-dried tomatoes packed in oil add extra richness.
• Feta cheese can be crumbled fresh for the best texture.

Possible Substitutions

• Tuna instead of salmon – Works just as well!
• Fresh dill instead of dried – Use 1 Tbsp fresh for better flavor.
• Vegan option – Swap salmon for mashed chickpeas and use dairy-free yogurt.

Step-by-Step Instructions

• Open the canned salmon and drain the juices out. Transfer the salmon to a large bowl.
• Add the sliced avocado, chopped red onion, sun-dried tomatoes, and feta cheese to the bowl.
• In a separate bowl, mix together the Greek yogurt (or mayo), lemon juice, garlic powder, dried dill, sea salt, and black pepper.

• Pour the dressing over the salmon mixture and gently toss everything together until well combined and creamy.
• Taste the salad and adjust the seasoning with more salt or lemon juice if needed.
• Serve immediately or refrigerate for later. Enjoy as is, on a bed of greens, in a sandwich, or as a lettuce wrap.

Expert Tips & Tricks

Best Practices

• Use a fork to gently break apart the salmon without over-mixing.
• If using oil-packed sun-dried tomatoes, drain them well to avoid excess oil in the salad.
• Make the dressing separately before mixing it into the salad for the best consistency.

Common Mistakes

• Using watery yogurt – This can make the salad too runny. Use a thick Greek yogurt or mayo.
• Overmixing – Stir gently to keep the avocado pieces intact.
• Not draining the salmon well – Too much liquid can make the salad mushy.

Time-Saving Tips

• Prep all ingredients in advance for a 2-minute meal.
• Buy pre-sliced sun-dried tomatoes and pre-crumbled feta for convenience.
• Double the batch for meal prep and store individual portions in airtight containers.

Serving Suggestions

Pairings

• Serve over mixed greens with a drizzle of olive oil for a fresh salad.
• Stuff into pita bread or wraps for a Mediterranean-style sandwich.
• Enjoy with Sheet Pan Gnocchi for a balanced meal.

Presentation Ideas

• Garnish with extra feta and fresh dill for a beautiful finish.
• Serve in avocado halves for a fun and elegant presentation.
• Sprinkle toasted pine nuts or sesame seeds on top for added texture.

Beverage Pairings

• Pairs beautifully with a crisp white wine like Sauvignon Blanc.
• Try with a refreshing cucumber-mint lemonade for a summery feel.
• Light sparkling water with lemon complements the bright flavors.

Storage & Reheating

Leftover Storage

• Store in an airtight container in the refrigerator for up to 3 days.
• Do not freeze, as avocado does not freeze well.

Reheating Methods

• Best enjoyed cold, but you can let it sit at room temperature for 10 minutes before eating.
• If serving as a warm dish, gently heat it on low in a pan, but avoid overcooking the salmon.

Frequently Asked Questions

Substitutions & Adjustments

Can I use fresh salmon instead of canned? Yes! Leftover baked or grilled salmon works great in this recipe. Simply flake it into pieces and follow the same steps.

What can I use instead of feta cheese? Goat cheese or ricotta salata are great alternatives, or leave it out for a dairy-free option.

Troubleshooting

My salad is too dry. What should I do? Add a little more Greek yogurt or a drizzle of olive oil to loosen it up.

The avocado turns brown quickly. How can I prevent this? Toss the avocado in lemon juice before adding it to the salad to slow oxidation.

Variations & Customizations

Dietary Adaptations

• Dairy-Free – Use a plant-based yogurt and omit the feta.
• Whole30/Paleo – Swap Greek yogurt for coconut yogurt and use fresh herbs instead of dried dill.

Flavor Twists

• Add chopped cucumbers for extra crunch.
• Mix in Kalamata olives for a more intense Mediterranean flavor.
• Toss with cooked quinoa for a heartier meal.

Seasonal/Holiday Versions

• For a summer twist, add grilled corn and fresh basil.
• For a fall-inspired version, swap sun-dried tomatoes for roasted red peppers and add walnuts.
• For a holiday platter, serve as mini lettuce cups topped with pomegranate seeds.

Conclusion

This Mediterranean Salmon Salad is a quick, protein-packed meal that is bursting with flavor and perfect for meal prep. Whether you enjoy it as a salad, in a sandwich, or as a wrap, it’s a versatile dish that never disappoints. Try it out and let me know what you think!

Looking for more delicious recipes? You’ll love my Creamy Chicken Marsala for a cozy dinner or my Sheet Pan Gnocchi for an effortless weeknight meal.

For more recipe inspiration, follow me on Pinterest: Cooking with Callie

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