High protein salmon salad recipe review
High protein salmon salad recipe review is a easy American recipe that serves 2. 350 calories per serving. Recipe by Louis Howard on YouTube.
Prep: 10 min | Cook: PT0M | Total: 20 min
Cost: $6.64 total, $3.32 per serving
Ingredients
- 150 g Cooked Salmon (flaked; can use leftover baked or poached salmon)
- 1 medium Avocado (peeled, pitted and diced)
- 80 g Greek Yogurt (5% fat, plain)
- 1 whole Lemon (juiced (about 1 tbsp))
- 100 g Cucumber (peeled and diced)
- to taste Salt
- to taste Black Pepper
- 1 tbsp Fresh Dill (chopped; optional)
- to taste Hot Sauce (optional; any preferred brand)
Instructions
Prepare Ingredients
Dice the cucumber, cube the avocado, flake the cooked salmon, and squeeze the lemon juice into a small bowl.
Time: PT5M
Make Yogurt Dressing
In a mixing bowl combine the Greek yogurt, lemon juice, salt, pepper, chopped dill (if using), and hot sauce. Stir until smooth.
Time: PT2M
Combine Salad
Add the flaked salmon, diced cucumber, and avocado cubes to the bowl. Gently fold everything together until the fish and vegetables are evenly coated with the yogurt dressing.
Time: PT2M
Serve
Serve the salmon salad as a sandwich filler, on crackers, atop toasted bread, or with a side of jacket potatoes. Enjoy immediately or store chilled.
Time: PT1M
Nutrition Facts
- Calories
- 350
- Protein
- 30 g
- Carbohydrates
- 12 g
- Fat
- 18 g
- Fiber
- 5 g
Dietary info: High‑protein, Low‑carb, Gluten‑free (if served without crackers or bread), Keto‑friendly (when served plain)
Allergens: Fish, Dairy
Ingredient Substitutions
- Instead of Cooked Salmon: canned tuna, cooked chicken breast
- Instead of Avocado: mashed peas, edamame
- Instead of Greek Yogurt: plain low‑fat yogurt, skyr
- Instead of Lemon: lime juice, apple cider vinegar (small amount)
- Instead of Cucumber: zucchini, celery
- Instead of Salt: sea salt, kosher salt
- Instead of Black Pepper: white pepper, ground cayenne (smaller amount)
- Instead of Fresh Dill: dried dill (½ tsp), parsley
- Instead of Hot Sauce: sriracha, chipotle sauce
Equipment Needed
- Mixing Bowl
- Knife
- Cutting Board
- Fork or Spoon
- Measuring Spoons (optional)
Critical Steps — Do Not Skip
- Flake the salmon while it is still cold to keep pieces distinct.
- Gently fold the avocado to prevent it from turning into a puree.
Chef Tips from the Video
- For extra crunch, add a handful of toasted pumpkin seeds or chopped nuts just before serving.
- If you like extra heat, drizzle a few drops of your favorite hot sauce on top of each serving.
Troubleshooting
Salad looks dry.
Add a little extra lemon juice, a splash of water, or a spoonful more Greek yogurt to loosen the dressing.
Avocado turns brown.
Mix the avocado with the lemon juice immediately and keep the salad chilled until serving.
Salmon pieces are too large.
Flake the salmon into bite‑size pieces before adding it to the bowl.
Storage
Refrigerator: Store in an airtight container for up to 3 days.
Freezer: Not recommended; texture of avocado and yogurt changes.
Room temperature: Do not leave out longer than 2 hours.
Make-Ahead Tips
- Prepare the yogurt dressing a few hours in advance and keep it chilled; add avocado and cucumber just before serving.
- The salad holds up well for a packed lunch if kept in a sealed container.
Frequently Asked Questions
What is the cultural significance and history of salmon salad in American cuisine?
Salmon salad became popular in the United States in the early 20th century as a convenient way to use canned or cooked salmon in a light, protein‑rich dish. It reflects the American love for quick, portable meals that can be served on bread or crackers.
What are traditional regional variations of salmon salad in the United States?
In the Pacific Northwest, salmon salad often includes dill, capers, and a mustard‑based dressing. In the Midwest, a sweeter version may use honey or fruit like grapes. The version on Louis Howard’s channel uses Greek yogurt for a tangy, high‑protein twist.
How is salmon salad traditionally served in American households?
It is commonly served as a sandwich filling, on crackers, or alongside a green salad. Some families also serve it over lettuce leaves or as a topping for baked potatoes, much like the suggestions in the video.
What occasions or celebrations is salmon salad traditionally associated with in American culture?
Salmon salad is a popular choice for picnics, potlucks, and quick weekday lunches. Its high protein content also makes it a favored option for fitness‑focused meals and post‑workout nutrition.
What authentic traditional ingredients are used in classic American salmon salad versus acceptable substitutes?
Classic recipes use canned or poached salmon, mayonnaise, celery, and lemon. Louis Howard’s version substitutes mayonnaise with Greek yogurt, adds avocado for healthy fats, and includes cucumber for crunch. Substitutes like low‑fat yogurt or cottage cheese can be used if desired.
What other American dishes pair well with this high‑protein salmon yogurt salad?
It pairs nicely with a simple mixed green salad, roasted sweet potatoes, or a side of quinoa. For a complete meal, serve it alongside grilled asparagus or a slice of whole‑grain bread.
What makes this salmon yogurt salad special or unique in American cuisine?
The use of Greek yogurt instead of mayonnaise reduces calories and adds a tangy flavor while boosting protein. Adding avocado and cucumber introduces fresh textures, making it a modern, health‑focused twist on a classic American staple.
What are the most common mistakes to avoid when making high‑protein salmon yogurt salad?
Common errors include over‑mixing the avocado, which turns it mushy, and using too much lemon juice, which can curdle the yogurt. Also, be sure to use fully cooked salmon to prevent any food‑borne illness.
Why does this recipe use Greek yogurt instead of mayonnaise?
Greek yogurt provides a creamy texture with far fewer calories and more protein than mayonnaise. It also adds a pleasant tang that balances the richness of the salmon and avocado.
Can I make this salmon yogurt salad ahead of time and how should I store it?
Yes, you can prepare the yogurt dressing up to 24 hours ahead and keep it refrigerated. Add the avocado and cucumber just before serving to maintain freshness. Store the assembled salad in an airtight container for up to 3 days.
What texture and appearance should I look for when the salmon yogurt salad is done?
The dressing should be smooth and lightly glossy, coating the salmon and vegetables without pooling. The avocado should remain bright green and slightly firm, and the cucumber pieces should stay crisp.
How do I know when the salmon yogurt salad is done cooking?
There is no cooking step; the salad is finished once all ingredients are evenly mixed and the seasoning is adjusted to taste. The final check is flavor balance and texture.
What does the YouTube channel Louis Howard specialize in?
The YouTube channel Louis Howard focuses on quick, high‑protein meals and fitness‑friendly recipes that fit into a busy lifestyle, often featuring simple ingredient swaps for healthier versions of classic dishes.
How does the YouTube channel Louis Howard's approach to healthy cooking differ from other fitness food channels?
Louis Howard emphasizes minimal prep time, uses everyday pantry staples, and often incorporates humor and personal anecdotes, making the recipes feel approachable compared to more technical or gourmet‑focused fitness channels.
What other American recipes is the YouTube channel Louis Howard known for?
Louis Howard is known for recipes such as high‑protein turkey wraps, protein‑packed oatmeal bowls, and low‑carb chicken stir‑fry, all designed to support a fitness‑oriented diet.
Last updated: August 24, 2026
