Samantha There’s something deeply satisfying about the combination of tender salmon and hearty lentils. This Salmon & Lentil Salad is my go-to when I need something fresh, high-protein, and genuinely nourishing. It’s a simple, no-fuss recipe that packs in fiber-rich lentils, heart-healthy omega-3s, and a tangy lemon vinaigrette that ties it all together beautifully. Whether you’re looking for a clean eating salmon salad, a gluten-free lunch, or a way to hit your protein goals after a workout, this bowl delivers on every front.
As someone who meal preps every week, I’ve learned to lean on recipes like this that can chill in the fridge and still taste amazing the next day. Salmon & Lentil Salad is not only packed with anti-inflammatory ingredients and complex carbs, but it also satisfies your craving for something that feels gourmet without the work. Let me show you why this one’s become a favorite in my kitchen.
Salmon & Lentil Salad – A Fresh, Protein-Packed Salad You Can Make Ahead
Ingredients
- 1 lb salmon fillet skin-on or skinless
- 1 cup dry green or brown lentils
- 1 small red onion finely diced
- 1 cucumber diced
- ¼ cup fresh parsley chopped
- 1 lemon zest + juice
- 3 tbsp extra virgin olive oil
- 1 tsp Dijon mustard
- ½ tsp sea salt
- ¼ tsp black pepper
Instructions
- Step 1 – Cook the Lentils: Rinse lentils and place them in a pot with 3 cups water. Bring to a boil, then reduce heat and simmer uncovered for 20–25 minutes until tender but not mushy. Drain and cool.
- Step 2 – Cook the Salmon: Preheat oven to 400°F. Place salmon on a lined baking sheet, brush with 1 tbsp olive oil, and season with salt and pepper. Roast for 12–14 minutes or until just cooked through. Let rest before flaking with a fork.
- Step 3 – Make the Dressing: In a small bowl, whisk together lemon zest, lemon juice, Dijon mustard, olive oil, salt, and pepper until emulsified.
- Step 4 – Assemble the Salad: In a large bowl, toss cooked lentils, cucumber, red onion, and parsley. Drizzle with dressing and toss gently. Top with flaked salmon and serve.
Notes
Secret Tips for the Best Salmon & Lentil Salad
1. Use freshly grilled or baked salmon for unbeatable flavor: While canned salmon is a time-saver, freshly cooked salmon—especially wild-caught or sockeye—delivers the best taste and omega-3 benefits. Bake or grill it with a little olive oil, lemon, and salt for extra depth in your salmon & lentil salad. 2. Warm the lentils slightly before tossing: If you’re not serving the salad fully chilled, warming the lentils just a bit before mixing helps them absorb the lemon vinaigrette better and softens the texture for a more cohesive bite. 3. Don’t skip the acid—it brightens everything: Lemon juice or a splash of red wine vinegar cuts through the earthy lentils and rich salmon, balancing the salad perfectly. It also helps boost iron absorption from the lentils, according to Cleveland Clinic. 4. Add the dressing just before serving if prepping ahead: To keep your salad fresh for 2–3 days, store the vinaigrette separately and toss it in right before eating. This prevents the greens from wilting and keeps the textures crisp and vibrant. 5. Don’t be afraid to customize: This salad is incredibly flexible. Mix in roasted sweet potatoes, arugula, or avocado for even more clean eating options. Swapping salmon for grilled tofu or chickpeas also makes it plant-based and just as protein-rich.Recipe Overview
| Detail | Info |
|---|---|
| Course | Lunch, Dinner, Salad, Meal Prep |
| Cuisine | Mediterranean-Inspired, Clean Eating |
| Skill Level | Beginner |
| Prep Time | 10 minutes |
| Cook Time | 25 minutes |
| Total Time | 35 minutes |
| Servings | 4 |
| Main Ingredients | Salmon fillet, green lentils, cucumber, red onion, parsley, lemon juice |
| Best For | Meal prep, high-protein lunch, post-workout meal, anti-inflammatory diet |
Nutritional Snapshot
Each serving of this salmon lentil salad offers roughly:
- Calories: 430 kcal
- Protein: 34g
- Fat: 20g
- Carbs: 28g
- Fiber: 9g
- Omega-3s: 1.8g
Budget Breakdown
| Ingredient | Estimated Cost |
| Salmon fillets (1 lb) | $9.50 |
| Green lentils (1 cup dry) | $1.20 |
| Cucumber, red onion, parsley | $2.00 |
| Olive oil, lemon, Dijon | $1.50 |
| Total (4 servings) | $14.20 |
| Per Serving | $3.55 |
Behind the Recipe
This salmon & lentil salad recipe was born out of my obsession with creating meals that are equal parts nutrient-dense and flavorful. I wanted something I could eat cold, that traveled well, and kept me full for hours. Lentils were an easy choice—they’re cheap, filling, and rich in fiber and plant-based protein. But pair them with flaky oven-roasted salmon, and now we’re talking about a meal that fuels and satisfies.
I started making this dish during a nutrition reset where I focused on anti-inflammatory foods and omega-3-rich ingredients. Salmon, of course, tops that list. But lentils bring so much more to the table—magnesium, iron, folate, and potassium, all of which support energy and heart health. According to Cleveland Clinic, lentils also help regulate blood sugar, which makes this a smart choice for balanced energy throughout the day.
This recipe has become a top request from friends, especially those who are looking for low-carb high-protein lunch recipes that don’t feel like rabbit food. It’s colorful, hearty, and perfect whether you’re cutting back on gluten, prepping for the week, or just want something that tastes as good as it looks.
Why You’ll Love This Recipe
High in Lean Protein
This salmon & lentil salad is an ideal high-protein meal that delivers both flavor and nourishment in every bite. The combination of flaky, omega-3-rich salmon and hearty lentils provides complete protein and essential nutrients, making it a fantastic choice for anyone focused on building lean muscle or boosting energy throughout the day. According to the National Institutes of Health, protein is crucial for tissue repair, enzyme production, and immune function—this meal checks every box.
Clean Eating Approved
If you’re into clean eating or whole food-focused diets, this recipe is tailor-made for you. There’s no mayo, no added sugars, and zero processed ingredients—just clean, nutrient-dense components like fresh herbs, lemon juice, olive oil, and colorful vegetables. The salmon is grilled or baked, not fried, and the lentils provide fiber and complex carbs that promote digestive health and satiety. It’s a smart, heart-healthy meal that aligns beautifully with Mediterranean-style eating and anti-inflammatory goals.
Make-Ahead Friendly
Busy week ahead? This high-protein lentil salad with salmon was made for meal prep. You can cook the salmon and lentils ahead of time, mix the salad, and store it in the fridge for 2–3 days. The flavors actually develop as it chills, giving you an even tastier lunch or dinner the next day. Whether you’re meal prepping for clean eating or assembling quick weeknight dinners, this salad saves you time without sacrificing quality.
Bright, Fresh Flavors
No boring salads here! This dish balances creamy salmon, earthy lentils, tangy lemon vinaigrette, and crisp veggies like cucumbers and cherry tomatoes. It’s refreshing yet deeply satisfying, and every bite bursts with texture. Red onions add a punch of flavor while herbs like parsley and dill bring that fresh, homemade finish you crave in every Mediterranean-inspired high-protein salad.
Gluten-Free & Naturally Dairy-Free
You won’t need to make major swaps—this salad is naturally gluten-free and easy to keep dairy-free. It’s perfect for those following special diets or looking for clean protein meals without allergens. Just skip any optional cheese, and you’ve got a low-calorie, gluten-free salmon lentil salad that’s wholesome and flexible enough to fit any plan.
Perfect For
Healthy Meal Prep
This salmon & lentil salad is a dream for anyone focused on healthy meal prep. It packs beautifully in airtight containers and holds up in the fridge for up to three days without losing texture or flavor. Loaded with high-quality protein, fiber-rich lentils, and fresh veggies, it’s one of the best protein-packed clean eating recipes you can prep ahead for the week. Whether you’re tracking macros or simply trying to eat better, this salad fits seamlessly into your wellness routine.
Quick Weeknight Dinners
When time is short but you still want something nutritious and satisfying, this quick salmon lentil salad recipe comes to the rescue. With pre-cooked lentils and leftover grilled or baked salmon on hand, you can throw this dish together in under 15 minutes—no need to heat up the kitchen or spend an hour cooking. It’s an ideal option for those looking for easy high-protein weeknight dinners that don’t feel like a compromise.
High-Protein Lunches
Need a midday boost? This high-protein lentil and salmon salad is your go-to. The combination of lean protein, complex carbohydrates, and heart-healthy fats will keep you full and focused without the post-lunch crash. According to Healthline, meals that combine complete protein with fiber (like lentils and fish) are excellent for sustained energy and appetite control.
Post-Workout Fuel
Refueling after a workout? The pairing of salmon and lentils offers just what your body needs—protein for muscle repair and complex carbs for glycogen replenishment. Add in antioxidants from fresh vegetables and healthy fats from olive oil, and you’ve got a clean post-workout meal that helps with recovery and keeps inflammation in check.
Light Spring and Summer Meals
Refreshing, cool, and crisp—this clean eating salmon salad with lentils is made for warmer weather. It’s hydrating, light on the stomach, and packed with bright, seasonal flavors that hit just right on a sunny day. Serve it at a spring brunch, pack it for a picnic, or enjoy it as a no-fuss dinner al fresco. Either way, it’s a wholesome dish that feels like a breath of fresh air on your plate.
Ingredients You’ll Need
- 1 lb salmon fillet (skin-on or skinless)
- 1 cup dry green or brown lentils
- 1 small red onion, finely diced
- 1 cucumber, diced
- 1/4 cup fresh parsley, chopped
- 1 lemon (zest + juice)
- 3 tbsp extra virgin olive oil
- 1 tsp Dijon mustard
- 1/2 tsp sea salt
- 1/4 tsp black pepper
Ingredient Highlights
Salmon: Rich in omega-3 fatty acids and complete protein, salmon helps support heart, brain, and joint health. Bake or grill for max flavor.
Lentils: Green lentils hold their shape and texture in salads. They’re loaded with plant protein and fiber that supports digestion and fullness.
Olive Oil & Lemon: These two are staples in any Mediterranean-style salad. The lemon cuts through the richness of the salmon while olive oil provides healthy fats.
Parsley & Cucumber: Fresh herbs and crunchy veggies keep things light and hydrating, which is perfect for warmer months or post-gym recovery.
How to Make It
Step 1 – Cook the Lentils: Rinse lentils and place them in a pot with 3 cups water. Bring to a boil, then reduce heat and simmer uncovered for 20–25 minutes until tender but not mushy. Drain and cool.
Step 2 – Cook the Salmon: Preheat oven to 400°F. Place salmon on a lined baking sheet, brush with 1 tbsp olive oil, and season with salt and pepper. Roast for 12–14 minutes or until just cooked through. Let rest before flaking with a fork.
Step 3 – Make the Dressing: In a small bowl, whisk together lemon zest, lemon juice, Dijon mustard, olive oil, salt, and pepper until emulsified.
Step 4 – Assemble the Salad: In a large bowl, toss cooked lentils, cucumber, red onion, and parsley. Drizzle with dressing and toss gently. Top with flaked salmon and serve.
Pro Tips for Success
- Don’t overcook the lentils. They should be al dente for texture, not mushy.
- Use wild-caught salmon when possible for more omega-3s and sustainability.
- Let everything cool slightly before tossing—this keeps your herbs and veggies fresh.
- Chill before serving if prepping ahead. The flavor actually improves overnight.
Easy Variations
Grain-Boosted
If you’re craving more bulk or a slightly heartier meal, adding grains like quinoa or farro to this salmon & lentil salad is a simple way to elevate both the texture and the fiber content. Quinoa brings a nutty flavor and complete plant-based protein, while farro adds a slightly chewy bite that pairs beautifully with the tender salmon. These grain additions are ideal for meal prep salads with extra fiber or when you want to make it a full dinner bowl.
Spicy Twist
Kick things up a notch by tossing in some finely chopped jalapeño, a few dashes of hot sauce, or a pinch of red pepper flakes. This small change gives your spicy salmon and lentil salad a bold flavor punch without overpowering the clean ingredients. It’s perfect if you enjoy your healthy lunches with a little extra attitude.
Dairy-Friendly
Want a creamier texture or a bit of tang? Try adding a handful of crumbled feta or soft goat cheese. Both bring richness to the salad and balance the earthy lentils and savory salmon. This variation works especially well if you’re looking for high-protein salads with cheese that still fit within a nutrient-focused lifestyle.
Vegan Version
If you’re aiming for a plant-based protein salad that doesn’t sacrifice flavor, swap out the salmon for roasted chickpeas or cubes of marinated tofu. These vegan-friendly alternatives still offer protein and texture while keeping the dish aligned with clean eating. According to EatRight.org, legumes and soy-based proteins like tofu can support muscle health and satiety just as well as animal proteins when balanced properly.
No Onion
Not a fan of raw onions? No problem. Swap them out for milder scallions or skip them entirely. The salad still delivers on freshness and crunch without raw onion, especially with the crisp cucumber and juicy tomatoes keeping it light and vibrant. This tweak is great for those with sensitive stomachs or flavor preferences leaning toward the subtle side.
Storage & Reheat Tips
- Store: Keep in an airtight container in the fridge for up to 4 days.
- Reheat: Best enjoyed cold or at room temperature. If needed, reheat the salmon portion only.
- Meal Prep: Divide into 4 containers for a ready-to-go lunch all week long.
Make It a Meal
Here’s how to round out your plate with more ready-to-go recipes:
- BLT Protein Pancakes: for a balanced breakfast that powers your morning.
- Greek Yogurt Power Bowl: easy, customizable, and packed with protein.
- Tuna Chickpea Salad: another fiber-forward option that stores beautifully.
Frequently Asked Questions
Is salmon & lentil salad good for weight loss?
Yes! This salmon & lentil salad is an excellent choice for weight loss. It’s low in refined carbohydrates, rich in plant-based fiber, and packed with lean protein from both lentils and omega-3-rich salmon. According to EatRight.org, high-protein, high-fiber meals like this help curb cravings and promote satiety, which supports sustainable weight management.
Can I use canned lentils?
You absolutely can. Canned lentils are a time-saving option for easy lentil meal prep. Just be sure to rinse and drain them well to remove excess sodium. They have the same protein and fiber content as cooked dry lentils, making them perfect for busy weeknight dinners or quick lunches.
What dressing works best?
The lemon-Dijon vinaigrette in this recipe brings a zesty balance to the earthy lentils and flaky salmon. However, feel free to try a low-calorie balsamic dressing or red wine vinegar-based vinaigrette for a tangier twist.
Can I make salmon lentil salad ahead?
Yes! This is one of my favorite meal prep salad recipes because it keeps well for 2–3 days in the fridge. For the freshest results, store the salmon and dressing separately and combine them just before serving.
What kind of salmon is best?
Wild-caught or sockeye salmon is ideal due to its high omega-3 content and firm texture. However, frozen fillets or even canned salmon (packed in water) are great budget-friendly options that still work for quick healthy dinners.
Is this salad gluten-free?
It is naturally gluten-free, but always double-check your ingredient labels. Mustards, vinegars, and even spice blends can sometimes contain hidden gluten, so choose certified gluten-free products when needed.
Is lentil salad good for your heart?
Absolutely. Lentils are high in potassium, folate, and magnesium, which help reduce blood pressure and cholesterol. Salmon, known for its omega-3 fatty acids, supports cardiovascular health. According to WebMD, regularly eating lentils may lower the risk of heart disease, especially when paired with fatty fish like salmon.
How much protein is in a salmon lentil salad?
Each serving provides approximately 34 grams of protein, making it ideal for high-protein lunches or post-workout meals. The combination of lentils and salmon helps repair muscle tissue and keeps you full longer.
Can I serve it warm?
Yes, this salad is delicious served warm—especially if you’re using freshly cooked salmon or lentils. Just let the lentils cool slightly before tossing with delicate herbs and greens to avoid wilting.
Can I freeze salmon lentil salad?
It’s not recommended. While the salmon freezes well on its own, the fresh vegetables and lentils tend to lose texture once thawed. This dish is best enjoyed fresh or refrigerated.
What vegetables go well in salmon & lentil salad?
Cucumber, cherry tomatoes, baby spinach, and red onion all complement the savory salmon and hearty lentils. For extra crunch, try shredded carrots or sliced radishes.
Is this salad anti-inflammatory?
Yes. Both salmon and lentils are known for their anti-inflammatory benefits. Salmon provides omega-3 fatty acids, and lentils offer polyphenols and fiber. Meals like this one help support overall immune health and reduce inflammation, according to Cleveland Clinic.
Final Thoughts
This salmon & lentil salad has quickly become one of those back-pocket recipes I rely on week after week. It checks every box: quick to make, deeply satisfying, and full of ingredients that support clean eating and long-term wellness. Whether I’m prepping lunches for the week or looking for a light dinner that doesn’t leave me hungry an hour later, this one is always in rotation.
It’s also one of those dishes that just gets better the next day. The lentils absorb the bright lemon dressing, and the flaky salmon stays tender. It’s proof that you don’t need a complicated recipe to eat well—you just need a few smart, nutrient-dense ingredients and a little time. I hope this salad earns a spot in your weekly routine the way it has in mine.
“Fresh, flaky salmon. Earthy lentils. Zesty lemon vinaigrette. This salad is clean eating at its most craveable.” – Sam
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Packed with omega-3s, fiber, and clean ingredients, this salmon & lentil salad is a protein-rich lunch that satisfies every craving while keeping you on track.
