Dijon Dill Salmon Salad

This easy salmon salad is a protein packed, nutritious and flavorful lunch made with fresh dill, lemon, dijon mustard, salty capers, smoky roasted chickpeas and cottage cheese. Serve it on some toasted bread or in lettuce wraps.

*This dijon dill salmon salad is made in partnership with Muuna cottage cheese.
This easy salmon salad is a protein packed, nutritious and flavorful lunch made with fresh dill, lemon, dijon mustard, salty capers, smoky roasted chickpeas and cottage cheese. Serve it on some toasted bread or in lettuce wraps.

My dad used to make tuna melts in the toaster oven all the time growing up. It was absolutely revolting to me. That tuna smell just permeated the air in the house and would literally make me gag.

I was such a dramatic kid when it came to foods. It’s kind of funny now considering I eat almost any and everything but as a kid, eggs, oatmeal and ALL fish disgusted me. Canned tuna hanging out at the very top of that list.

This dijon dill salmon salad is made with protein packed cottage cheese for a nutritious powerhouse lunch. Smoky roasted chickpeas give this dijon dill salmon salad a pop of crunch and added protein!

Fast forward to today and I hoard those single serve tuna packets in my pantry as if running out would be a crisis of massive proportions.

When I went to Alaska a couple summers ago with Copper River Salmon, I learned something about salmon I never knew; canned salmon and salmon packets in the store are actually wild salmon.

In my head, I had (wrongly) assumed anything that made its way into a can or packet had to be either farmed or of suspect origins so I stayed away. Turns out, pink salmon (the most prevalent type of wild salmon) is what’s used for that and it’s a great, inexpensive way to get all the nutritious benefits of wild salmon in your diet.

This salmon salad is packed with flavor, texture and nutrition. Ready in just 15 minutes! Serve this easy salmon salad with toasted bread or lettuce wraps for an easy, protein-filled lunch.

So in addition to the tuna packet hoarding, I started hoarding salmon packets in a nice neat stack in the pantry as well and now I have two protein packed lunch options in a pinch.

It feels like salmon gets no love though in comparison to tuna (or chicken/eggs for that matter) in the salad/lunch world. It’s the step child lunch salad of the bunch and this dijon dill salmon salad is here to hopefully change that.

Switch up your lunch game with salmon salad instead of tuna, chicken or eggs! This easy salmon salad is packed with dijon, dill, lemon, capers and crunchy chickpeas.

When I say this is a protein powerhouse of a lunch, I’m not kidding in the least. Between the salmon, the roasted chickpeas (love their pop of crunchy texture in this!) and the cottage cheese, this lunch has some serious staying power.

Yep, cottage cheese. You heard me. No mayo here. I used Muuna 2% plain cottage cheese for this salad and I may never go back to any other way when it comes to lunch salads. As a person that 90% of the time goes the sweet route with cottage cheese (their flavored singles are some of my favorite pre and post workout eats), I surprised myself at how much I loved it in this savory way. I’ve found Muuna cottage cheese to be super creamy, an almost melt-in-your-mouth like texture which makes it the perfect protein-packed binder for a salad like this. It also really ups the satiety of the meal compared to the normal mayo route.

Wild canned salmon is an excellent healthy lunch option. This salmon salad packs a ton of flavor, protein and nutrition onto your plate!

Combined with tons of flavor from the dill, lemon, dijon mustard, salty capers and the crunch from the cucumbers and roasted chickpeas it’s a lunch I could happily eat all week long and never tire of. It’s also great to make ahead (who said meal prep is just for dinner?!), just keep the roasted chickpeas separate from the salad until serving so they don’t get too mushy.

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Serves 2     adjust servings

Dijon Dill Salmon Salad

Cook Time 15 mins 2017-06-28T00:15:00+00:00Prep Time
Preparation 5 mins 2017-06-28T00:05:00+00:00Cook Time
Total Time 20 mins 2017-06-28T00:20:00+00:00 Total Time

This salmon salad is a protein packed, nutritious and flavorful lunch with fresh dill, dijon mustard, salty capers, roasted chickpeas and cottage cheese.

Ingredients

  • 15 ounces canned chickpeas, drained and rinsed
  • 1/2 tablespoon extra virgin olive oil
  • 1 teaspoon smoked paprika, divided
  • salt and pepper
  • 5 ounces wild canned/packaged salmon
  • 5.3 ounces Muuna 2% plain cottage cheese
  • 1/2 cup diced cucumber
  • 2 tablespoons capers
  • 1 1/2 tablespoon dijon mustard
  • 1 tablespoon lemon juice
  • 1/2 teaspoon dried dill (or 2 tablespoons chopped fresh dill)

Instructions

  1. Preheat oven to 425 degrees. Toss chickpeas with olive oil, 1/2 teaspoon smoked paprika, salt and pepper and spread out on a lined baking sheet. Roast for 15 minutes, stirring occasionally until golden and crispy. 

  2. While chickpeas roast, prepare the salmon salad by combining the salmon, cottage cheese, cucumbers, capers, dijon, lemon juice, dill, remaining 1/2 teaspoon smoked paprika, salt and pepper to taste in a large bowl. Mix until well combined.

  3. Add chickpeas to the mixture before serving and gently stir to combine.

  4. Serve with lettuce wraps or toasted bread.

15 Comments

  1. Vivian | Stay Alive and Cooking

    HAHA – my childhood memories are kind of the same… On saturdays my dad would often put one of those cans of tuna on his sandwiches and my brother and I would run away screaming! That smell is horrible! To this day, I’ve never dared to buy one of those cans myself. But he used to have one with some sort of sauce, maybe the ‘regular’ one is better…

    Anyway, I don’t really use canned salmon either but you’ve definitely got me thinking! This looks absolutely delicious, can’t go wrong with salmon and dill eh?

    Have a great week!

    Reply
  2. Julia Mueller

    This definitely looks like a power house of a lunch! I’ve always loved tuna salad (your dad’s melts actually sound amazing to me, haha!), and have never tried using canned salmon. I’ll definitely have to follow suit! Love this with those crunchy chickpeas on toasted bread!

    Reply
  3. naomi

    It’s funny how tastes change like that. I was the same – tuna was so gross to me. But as an adult I love it now, same with salmon salad, although admittedly, I’ve very picky about how it’s made. I love your version here, so I cant wait to try it.

    Reply
  4. Jennifer Farley

    I really struggle with healthy lunches sometime. Working from home, I just want to throw something together quickly that doesn’t take much thought or effort. I feel like if I kept all of these ingredients handy, it would be a no brainer. Thanks for the inspiration :)

    Reply

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