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My canned salmon salad (no mayo) is packed with omega-3s and fresh veggies, and offers a healthy twist on traditional recipes. While most mayo-free salmon salads use yogurt for a low-calorie, low-carb filling, we’re taking it up a notch by making a vibrant, nutrient-rich main dish. This colorful salad is loaded with real food ingredients like a rainbow of fresh vegetables and a zesty citrus sesame dressing. It’s Paleo, Whole30, gluten-free, dairy-free, pescatarian-friendly, and all under 400 calories!
Using affordable canned pink salmon and a bold, flavorful dressing, this dish is as tasty as it is nourishing. You’ll love how stunning it looks on the plate, and how amazing these wholesome ingredients make you feel.
If you’re used to limp garden salads from restaurants, it’s time to switch things up! Once you start crafting fresh salads at home tailored to your preferences, you’ll never look back.
I hope this inspires you to try my no-mayo salmon salad. General nutrition guidelines recommend eating at least two servings of seafood a week—this easy meal prep makes it simple to meet that goal!
🐟 Canned Salmon Salad (No Mayo) Ingredients
Here’s what you need to make an easy canned salmon salad without mayo:
- 15 ounce can salmon (425 grams)
- 8 cups spring mix (mixed lettuce greens)
- 1 chopped avocado
- ½ lemon, juiced
- 2 cups grape tomatoes, halved
- 1 cup broccoli, finely chopped
- 1 yellow bell pepper, chopped
- ½ small red onion, chopped
- 1 medium cucumber, chopped
- 2/3 cup orange juice, fresh squeezed
- ¼ cup toasted sesame oil
- 2 tablespoons reduced-sodium soy sauce (or coconut aminos for Paleo, Whole30, and gluten-free)
- 2 teaspoons orange zest
- Sesame seeds and chopped chives (optional garnish)
Get a printable recipe card at the end of the post!
Using canned salmon with bones provides additional calcium to this dish. Be sure to mash the bony salmon up well if you dislike seeing vertebral pieces in your food. When it is mixed in with everything else in these salads, you may not even notice the bones.
I used a small amount of toasted sesame oil in this recipe, which lends a wonderful flavor to the dressing. If you don’t eat seed oils, you could substitute with olive or avocado oil. The flavor will not be the same, however.
🥗 How to Make Salmon Salad without Mayo
To make the salmon salad with canned salmon, drain the canned salmon and mash it very well with a fork. Cut the grape tomatoes in half. Chop the broccoli, bell pepper, red onion, and cucumber.
Chop the avocado and sprinkle it with fresh lemon juice. This will help keep it from turning brown.
Now all you have to do is assemble the salads. Divide the lettuce between four bowls. Top each bowl with equal amounts of salmon, tomatoes, broccoli, pepper, cucumber, red onion, and avocado.
To make the salad dressing, add the orange juice, sesame oil, soy sauce, and orange zest to a small glass jar. Put the lid on the jar and shake.
Drizzle the salad dressings on the salads if serving immediately, or keep it separate for meal prep. Garnish the salads with sesame seeds and chives (if desired).
Salmon Salad (No Mayo) Storage
If you aren’t too picky about the avocado browning, this canned salmon salad can last for up to 3-4 days in the refrigerator.
Just make sure the dressing is kept separate from the salad until serving. It will make your lettuce leaves soggy if packed together.
Can I substitute canned tuna for canned salmon?
Both tuna and salmon are great seafood options, and tuna can be substituted for salmon in this recipe. Tinned tuna tends to be less expensive than tinned salmon, but an advantage of the salmon is you get more omega-3s. If the salmon was canned with bones, you get more calcium from the salmon too.
Watch How to Make It!
Canned Salmon Salad (No Mayo Recipe)
Ingredients
For the Salmon Salads:
- 15 ounces salmon, canned (425 grams)
- 8 cups spring mix lettuce
- 1 avocado, chopped
- ½ lemon, juiced
- 2 cups grape tomatoes, halved
- 1 cup broccoli, finely chopped
- 1 yellow bell pepper, chopped
- 1 medium cucumber, chopped
- ½ small red onion, chopped
- sesame seeds and chopped chives (optional garnish)
For the Salmon Salad Dressing:
- ⅔ cup orange juice, freshly squeezed
- ¼ cup toasted sesame oil
- 2 tablespoons reduced sodium soy sauce (for Paleo, gluten-free, and Whole30: use coconut aminos)
- 2 teaspoons orange zest
Instructions
- Drain the canned salmon and mash it very well with a fork. Cut the grape tomatoes in half. Chop the broccoli, bell pepper, red onion, and cucumber.
- Chop the avocado and sprinkle it with fresh lemon juice. This will help keep it from turning brown.
- Divide the lettuce between four bowls. Top each bowl with equal amounts of salmon, tomatoes, broccoli, pepper, cucumber, red onion, and avocado.
- To make the salad dressing, add the orange juice, sesame oil, soy sauce, and orange zest to a small glass jar. Put the lid on the jar and shake.
- Drizzle the salad dressings on the salads if serving immediately, or keep it separate for meal prep. Garnish the salads with sesame seeds and chives (if desired).
Equipment
Notes
💭 Expert Tips from Dietitian Summer Yule
This is a level 1 recipe (may help support fat loss). This salmon salad has all of the elements needed to create a satisfying but low-calorie meal: protein, fiber, and fluid volume. If you are trying to lose weight, this salad is likely a great option for you. If you need a higher energy recipe, consider adding more avocado, some pecans, or some crackers on the side. Here are a few more reasons I know you’ll love this salad:- Inexpensive: Though you could use fresh salmon fillets in this salad, tinned salmon will save you money. Plus, salmon in a can has already been cooked, so it’s easier to prepare than raw salmon.
- Omega 3s: Salmon is a fatty fish that is rich in the omega-3 fatty acids DHA and EPA. If you’ve been looking to increase your intake of heart-healthy fats, salmon salad is a super seafood to enjoy!
- Vitamin D: Salmon is also one of the few natural food sources of vitamin D.
- Calcium: We’re using tinned fish with bones in this recipe, a rich source of calcium. It’s a great way to get highly bioavailable calcium on dairy free diets!
- Mediterranean Diet: Aside from fitting Paleo, low carb, dairy free, and gluten free diets, this salad also aligns with the Mediterranean diet. The Mediterranean diet is a diet pattern that is linked to a lower risk of nutrition-related chronic diseases.
- Versatile: Add and subtract fruits, veggies, and proteins to make your favorite salad ever. You can easily skip the ultra-processed ingredients and added sugars that are often in salad dressings from the store with minor modifications.
- Easy Lunch or Dinner: No cooking is involved with this recipe! It’s the perfect easy meal for warm evenings.
nutrition info disclaimer
All recipes on this website may or may not be appropriate for you, depending on your medical needs and personal preferences. Consult with a registered dietitian or your physician if you need help determining the dietary pattern that may be best for you.
The nutrition information is an estimate provided as a courtesy. It will differ depending on the specific brands and ingredients that you use. Calorie information on food labels may be inaccurate, so please don’t sweat the numbers too much.
“To taste” means to your preferences, which may have to be visual to follow food safety rules. Please don’t eat undercooked food x
Nutrition
👩🏻🍳 More Salmon Recipes
Looking for more high protein salmon recipes? I’ve got you! After you make this salad, check these recipes out next:
- How to Smoke Salmon
- Frozen Salmon in Air Fryer
- Keto Salmon Sushi Bowl
- Salmon Cheesesteak
- Teriyaki Salmon (Air Fryer Recipe)
You could also try substituting canned salmon for the sardines in this sardine salad sandwich recipe.
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Hello! I’m Summer, a registered dietitian and home chef who loves to cook, eat, and create recipes for you! Every recipe on this site has been tested by me to help ensure your success in the kitchen. All eaters are welcome here 🙂
Absolutely love this recipe it’s well written and easy to follow
Hi Amith! I’m so happy you like it! Thank you so much for the feedback and rating 🙂