The Crave Begins
Let’s talk about a salad that doesn’t skimp on flavor or nutrition—my salmon & lentil salad. This dish is the ultimate power combo: flaky, omega-3-rich salmon paired with fiber-packed lentils, crisp veggies, and a tangy Dijon vinaigrette. It’s the kind of clean, energizing meal that keeps you satisfied for hours without the crash. The salmon adds rich flavor and healthy fats, while the lentils bring serious staying power. If you’re on the lookout for a meal that’s heart-healthy, protein-rich, and ready in under 30 minutes, this one earns a permanent spot on your weekly rotation.
What I love most about this salmon & lentil salad is its versatility. It’s perfect for lunch meal prep, light dinners, or post-workout refueling. Whether served warm or chilled, it holds up beautifully and delivers a full-on flavor punch every time. And if you’re following a Mediterranean diet, a gluten-free lifestyle, or just aiming to eat more whole foods, you’re going to love every bite of this.
Salmon & Lentil Salad (High-Protein, Meal Prep-Friendly, Clean Eating Recipe)
Ingredients
- 1 lb cooked wild-caught salmon fresh or canned
- 1 cup dry brown or green lentils
- ½ red onion thinly sliced
- 1 cup arugula or mixed greens
- ¼ cup chopped parsley
- Juice of 1 lemon
- 3 tbsp extra virgin olive oil
- 1 tsp Dijon mustard
- 1 garlic clove minced
- Salt and pepper to taste
Instructions
- Step 1: Cook Your LentilsRinse 1 cup of dry lentils under cold water. Simmer in 2.5 cups of water with a pinch of salt for about 20 minutes or until just tender. Drain and cool.
- Step 2: Prepare the DressingIn a small bowl, whisk together lemon juice, olive oil, Dijon mustard, garlic, salt, and pepper. Set aside.
- Step 3: Assemble the SaladIn a large bowl, combine lentils, red onion, parsley, and greens. Drizzle in the dressing and toss well.
- Step 4: Add the SalmonGently flake the salmon over the salad and give it one more light toss.
- Step 5: Chill or ServeServe immediately or refrigerate in airtight containers for up to 4 days.
Notes
Secret Tips for the Best Salmon & Lentil Salad
- Use French green lentils (also called “Puy lentils”) for the best texture—they hold their shape and give the salad a slightly nutty bite.
- Don’t skip the lemon zest. It adds brightness and ties together the flavors of the salmon and lentils without overpowering the dish.
- Chill before serving for max flavor. Letting the salad sit in the fridge for 30 minutes helps the vinaigrette soak into every bite.
- Roast salmon with the skin on, then peel it off once cooked—it keeps the fillet juicy and prevents overcooking.
- Add arugula or baby spinach right before serving if you want a leafy green boost without wilting the texture.
- Double your batch of lentils and freeze half—future salad prep just got faster.
Flavor Snapshot
- Course: Lunch, Dinner, Salad, Meal Prep
- Cuisine: Mediterranean-Inspired, American
- Skill Level: Beginner
- Difficulty Level: Easy
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Servings: 4
- Main Ingredients: Salmon, green or brown lentils, red onion, arugula, lemon, olive oil
- Best For: Meal prep, clean eating, pescatarian meals, high protein lunch, anti-inflammatory diets
Fuel Facts
- Protein: ~35g per serving
- Carbs: ~28g (from lentils and veggies)
- Fats: ~18g (from olive oil and salmon)
- Calories: ~410 kcal
- Fiber: ~10g
- Gluten-Free: Yes
- Dairy-Free: Yes
- Anti-Inflammatory: Yes
- Heart-Healthy: Yes
Budget Breakdown
- Salmon (12 oz): $9.00
- Lentils (1 cup dry): $1.50
- Veggies & Herbs: $3.00
- Pantry Ingredients (olive oil, mustard, spices): $1.50
- Total Cost: ~$15.00
- Cost Per Serving: ~$3.75
What’s the Big Deal?
High Protein & Clean Eating Approved
This salmon & lentil salad delivers a powerful combination of lean protein, fiber, and healthy fats—perfect for anyone prioritizing clean eating, anti-inflammatory meals, or post-workout recovery. With around 30 grams of protein per serving, it keeps you satisfied for hours and fuels muscle repair. Lentils provide complex carbs, plant-based protein, and iron, while salmon is rich in omega-3 fatty acids, known for reducing inflammation and supporting heart and brain function. According to The Nutrition Source, lentils are one of the healthiest pantry staples, full of antioxidants, polyphenols, and slow-digesting carbs that help regulate blood sugar and digestion.
Whether you’re following a Mediterranean diet, need a high-protein lunch, or just want a clean fuel option that actually tastes good, this salad fits the bill.
Naturally Gluten-Free and Dairy-Free
No need to modify a thing—this gluten-free and dairy-free lentil and salmon salad is built around naturally nourishing ingredients. No processed dressings. No cream or cheese. Just real food that’s easy on the gut and full of flavor. It’s the kind of recipe that feels indulgent but supports gut health, clean eating resets, and low-inflammatory meal plans.
Great for those with dietary sensitivities, it can also be enjoyed by anyone looking for a meal that’s as gentle on the body as it is energizing.
Full of Heart-Healthy Goodness
Every ingredient in this heart-healthy salmon & lentil salad has a job to do. Wild-caught salmon offers essential omega-3s, extra virgin olive oil brings anti-inflammatory monounsaturated fats, and lemon juice and garlic lend both brightness and immune-boosting properties. The salad is rich in micronutrients that support long-term cardiovascular wellness. According to the Cleveland Clinic, regular intake of olive oil can help lower LDL cholesterol and blood pressure while improving blood vessel function.
This is more than just lunch—it’s functional food designed to fuel your body, protect your heart, and satisfy your palate.
Meal Prep Friendly
Whether you’re cooking for one or planning ahead for the week, this make-ahead salmon and lentil salad works like a charm. The lentils soak up the vinaigrette beautifully, and the salmon stays flaky and moist in the fridge. You can prep everything in under 30 minutes, pack it into containers, and look forward to high-protein, low-carb meals that are ready when you are.
The best part? The flavor actually improves over time. By day two or three, the garlic, lemon, and herbs have fully married into the lentils and salmon, making each bite even more crave-worthy.
From My Kitchen Notes
The inspiration for this salmon & lentil salad came from a trip to the Mediterranean coast, where every bite felt fresh, simple, and deeply satisfying. I remember sitting at a beach café in southern France, tucking into a salad of warm lentils and seared tuna, topped with lemon and herbs. I wanted to recreate that experience—just with my favorite protein: salmon.
I’ve made this recipe dozens of times, and I’m telling you—it never gets old. It’s one of those dishes that lets each ingredient shine. The salmon flakes perfectly, the lentils add a subtle nuttiness, and that Dijon-lemon dressing? Bright, bold, and just the right tang. It’s a “real food” meal that doesn’t feel like you’re missing a thing.
What really seals the deal is how well it holds up. Make it ahead, take it on the go, or serve it to guests—you’ll get compliments every time
Grocery Game Plan
Ingredients You’ll Need
- 1 lb cooked wild-caught salmon (fresh or canned)
- 1 cup dry brown or green lentils
- 1/2 red onion, thinly sliced
- 1 cup arugula or mixed greens
- 1/4 cup chopped parsley
- Juice of 1 lemon
- 3 tbsp extra virgin olive oil
- 1 tsp Dijon mustard
- 1 garlic clove, minced
- Salt and pepper to taste
Notes & Swaps
- Lentils: Green or brown lentils hold their shape best. Red lentils will become mushy.
- Salmon: Use canned wild salmon in water for convenience or roast fresh fillets with olive oil, lemon, and salt.
- Greens: Arugula adds a peppery bite. Spinach or mixed greens also work.
- Add-ins: Capers, feta, kalamata olives, cucumber, or avocado can change the flavor profile beautifully.
The Fix-Up (Instructions)
Step 1: Cook Your Lentils
Rinse 1 cup of dry lentils under cold water. Simmer in 2.5 cups of water with a pinch of salt for about 20 minutes or until just tender. Drain and cool.
Step 2: Prepare the Dressing
In a small bowl, whisk together lemon juice, olive oil, Dijon mustard, garlic, salt, and pepper. Set aside.
Step 3: Assemble the Salad
In a large bowl, combine lentils, red onion, parsley, and greens. Drizzle in the dressing and toss well.
Step 4: Add the Salmon
Gently flake the salmon over the salad and give it one more light toss.
Step 5: Chill or Serve
Serve immediately or refrigerate in airtight containers for up to 4 days.
Best Served When
After a Workout or Training Session
This salmon & lentil salad is the perfect post-exercise fuel. Thanks to the high protein content from grilled or baked salmon and the complex carbohydrates from lentils, this dish aids in muscle repair and glycogen replenishment. Salmon’s natural omega-3 fatty acids help reduce exercise-induced inflammation, while lentils provide iron and slow-digesting energy—ideal after a strength training session or long run. According to Healthline, lentils also contain folate and polyphenols, which support cellular repair and cardiovascular health.
On Warm Days When You Crave Something Light
On hot days, the last thing you want is a heavy, greasy meal. This high-protein lentil salad with salmon is refreshing, energizing, and filled with cooling ingredients like cucumber, parsley, and a lemon vinaigrette. The crisp veggies pair with flaky salmon for a balanced bite that hydrates and satisfies. It’s the kind of meal that feels as cooling as a breeze but keeps you fueled for the rest of your day.
For Anti-Inflammatory or Heart-Healthy Meal Plans
If you’re following a Mediterranean diet or aiming to reduce inflammation, this heart-healthy salmon and lentil salad belongs in your weekly rotation. The omega-3s in salmon, polyphenols in lentils, and antioxidants from olive oil and herbs work together to reduce oxidative stress and support circulation. According to Cleveland Clinic, anti-inflammatory meals like this one are linked to reduced risk of heart disease, diabetes, and autoimmune flare-ups.
During Meal Prep Weeks
This make-ahead salmon salad is a meal prep dream. The cooked lentils and salmon hold their integrity in the fridge, and the fresh ingredients don’t get soggy when stored properly. Just keep the vinaigrette separate and toss everything together right before serving. Whether you’re packing office lunches or planning fast, weeknight dinners, this wrap-free, fork-only option is healthy convenience at its best.
When You Want a Clean-Eating Reset
If you’ve had a few indulgent days and need to hit the reset button, this nutrient-dense lentil and salmon salad is your go-to. It’s naturally gluten-free, dairy-free, and low in saturated fat, but full of flavor and satiety. The balance of macronutrients—lean protein, slow carbs, and healthy fats—makes it ideal for anyone doing a clean eating challenge, Whole30-adjacent reset, or anti-inflammatory diet.
Whether you’re rebuilding after a workout, chasing clean energy on a hot day, or looking for a low-calorie, protein-packed salad that travels well and tastes amazing, this salmon & lentil salad hits all the marks.
Flavor Twists
Spicy Salmon Lentil Bowl
Craving bold flavor with a bit of kick? This spicy salmon lentil bowl hits the spot. Add a pinch of red chili flakes, a drizzle of sriracha, or a spoonful of harissa into your vinaigrette for a warming, peppery heat that pairs beautifully with the rich omega-3-packed salmon. For extra crunch and balance, toss in thinly sliced radishes or shredded carrots.
This variation is perfect for those following an anti-inflammatory diet with a love for heat—it brings both flavor and function in one high-protein bite.
Lemon-Dill Salmon Lentil Salad
Take your Mediterranean-style salmon & lentil salad to the next level by adding fresh chopped dill, extra lemon zest, and a few capers for briny brightness. The combination of herbs and citrus enhances the clean, refreshing profile and layers in even more antioxidant-rich ingredients.
Lemon and dill not only add flavor, but they also aid digestion and support liver detox functions, according to Healthline, which makes this an ideal twist for gut-friendly meals or light summer lunches.
Avocado Lentil Power Bowl
Want to make it creamier without dairy? Add sliced or mashed avocado to the dressing or directly into the bowl. The healthy fats from avocado offer satiety and richness, transforming your high-protein lentil salad into a low-carb, high-fat meal that’s perfect for clean eating plans and balanced blood sugar.
This variation is especially great for post-workout recovery or those following a flexible Mediterranean keto lifestyle.
Mediterranean Chickpea & Lentil Bowl
For a bit more variety in texture and nutrients, swap out half the lentils with canned chickpeas. Then load up on Mediterranean extras like cucumber, kalamata olives, cherry tomatoes, and a drizzle of tahini-lemon dressing. You’ll still get plenty of plant-based protein and fiber, but with added depth and bite from the chickpeas.
It’s an excellent twist for days when you’re craving something closer to a protein-packed grain bowl but still want the earthy comfort of lentils.
Creamy Feta Variation
If you’re not following a dairy-free plan, go ahead and crumble in about 1/4 cup of feta cheese. It adds a salty, tangy richness that complements the flaky salmon and balances the earthiness of the lentils. This version turns your bowl into something that feels almost indulgent while still fitting into a heart-healthy Mediterranean diet.
Use reduced-fat feta or skip the vinaigrette and toss the bowl in a spoonful of yogurt-feta dressing for a creamy Greek-inspired finish.
Leftover Love
This salad keeps beautifully for 3 to 4 days when stored in an airtight container. If meal prepping, store the dressing separately and add just before eating for the freshest flavor. You can also freeze the cooked lentils and cooked salmon separately for future batches.
Pull Up a Chair (Pairings)
- Try it with my Asian-Style Tuna Cakes for a protein-packed lunch duo.
- Pair it with a bowl of Tuna Chickpea Salad for a hearty, Mediterranean-style dinner.
- Enjoy it alongside a slice of Peaches ‘n Cream Baked Oatmeal for complex carbs and fiber.
Explore more crave-worthy recipes from these collections:
Kitchen Talk (FAQs)
Is salmon & lentil salad good for weight loss?
Yes—this high-protein salmon & lentil salad is ideal for weight loss and clean eating. It’s low in calories and saturated fat while being rich in fiber, plant-based protein, and heart-healthy fats. According to The Nutrition Source, fiber-rich meals like this can help reduce hunger, stabilize blood sugar, and support sustainable weight management—especially when you’re aiming for a calorie deficit without sacrificing fullness.
Can I use canned salmon?
Absolutely. Canned wild-caught salmon in water is a convenient, budget-friendly substitute for fresh or baked salmon. It still delivers the essential omega-3 fatty acids, protein, and micronutrients like vitamin D and selenium. Just be sure to drain it well and flake it gently before adding to your lentil salad.
Is this salad high in protein?
Yes—this protein-packed lentil and salmon bowl delivers approximately 35g of protein per serving. With lentils offering about 18g per cooked cup and salmon adding the rest, it’s ideal for post-workout meals, clean eating resets, or simply keeping your energy steady throughout the day.
What type of lentils should I use?
Brown or green lentils are the best options here. They hold their shape beautifully during cooking and offer a slightly nutty, earthy flavor that pairs well with salmon and lemon vinaigrette. Red lentils can get mushy, so they’re better suited for soups or stews.
Is salmon & lentil salad good for heart health?
Yes—this salad is loaded with heart-healthy ingredients. The omega-3-rich salmon, olive oil, lentils, and fresh vegetables provide anti-inflammatory benefits, support healthy cholesterol levels, and nourish cardiovascular function. According to Mayo Clinic, a Mediterranean-style diet featuring these ingredients may significantly lower heart disease risk.
Can I make this salad ahead?
Yes. It’s one of my go-to meal prep-friendly high-protein salads. Just store the salmon, lentils, and greens in airtight containers for up to 4 days, and keep the vinaigrette separate to maintain freshness. Add delicate toppings like avocado or herbs just before serving.
What’s a good dressing alternative?
Try a red wine vinegar and olive oil dressing with oregano and garlic for a more tangy Mediterranean flavor. Or, for a creamy vegan twist, use a tahini-lemon dressing that blends beautifully with lentils and salmon without using dairy.
Is this gluten-free and dairy-free?
Yes—this clean eating salmon & lentil salad is naturally gluten-free and dairy-free. Just double-check your mustard and any packaged ingredients to ensure they’re certified gluten-free if needed.
Can I freeze this salad?
Freezing the fully assembled salad isn’t recommended due to the texture of fresh veggies and vinaigrette. However, you can freeze cooked lentils and salmon separately. Portion and store them in freezer-safe bags for quick high-protein meal assembly later.
Final Bite
Every once in a while, you stumble upon a dish that just works—on flavor, on nutrition, on ease. This salmon & lentil salad is that kind of recipe. Whether you’re chasing a clean eating streak, resetting your gut, or simply craving something satisfying and good-for-you, it’s the total package.
I love how balanced this salad is. It’s not flashy—but it’s fresh, smart, and deeply nourishing. It’s one of those recipes you return to because it never lets you down. And that, in my book, is the mark of comfort food at its cleanest.
“Fresh, bold, and clean—this salad is a high-protein reset that never sacrifices flavor.” — Molly
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Wild-caught salmon, earthy lentils, and a lemony vinaigrette make this cold salad a protein-packed, anti-inflammatory meal prep superstar.
