Samantha When I need a nourishing lunch or light dinner that doesn’t weigh me down but still keeps me satisfied, this salmon & lentil salad is my go-to. It’s the perfect balance of heart-healthy fats, plant-based protein, and bold flavor—all wrapped up in a bowl that feels both wholesome and indulgent. Whether I’m meal prepping for the week, making a clean-eating reset after a big weekend, or just craving something vibrant and energizing, this salad always hits the spot.
What makes this salmon & lentil salad stand out is its unbeatable combination of flavors and textures. You get flaky roasted or grilled salmon, nutty lentils, crisp cucumbers, juicy tomatoes, and a lemony vinaigrette that pulls it all together. It’s not just a salad—it’s a full-on high-protein meal prep salad that keeps your energy stable and your taste buds happy. According to Healthline, lentils are rich in fiber, folate, and iron, while salmon is packed with omega-3 fatty acids, which support brain and heart health. This bowl is not only delicious but a true nutritional powerhouse.
Salmon & Lentil Salad: A High-Protein Meal Prep Superstar
Ingredients
- Salmon Fillets – About 1 pound skinless or skin-on, wild-caught preferred
- Cooked Lentils – 2 cups canned or freshly cooked
- Cucumber – Diced
- Cherry Tomatoes – Halved
- Red Onion – Thinly sliced
- Fresh Parsley or Dill – Chopped
- Olive Oil – Extra virgin
- Lemon Juice – Freshly squeezed
- Dijon Mustard – Adds sharpness to the vinaigrette
- Salt & Pepper – To taste
Instructions
- Preheat the Oven to 400°F (200°C). Line a baking sheet with parchment paper.
- Roast the Salmon: Place fillets on the sheet, season with salt, pepper, and olive oil. Roast for 12–15 minutes or until cooked through. Cool slightly, then flake.
- Prep the Lentils: Drain and rinse if using canned. Let them dry a bit to avoid excess moisture.
- Make the Dressing: Whisk together lemon juice, olive oil, Dijon, salt, and pepper in a small bowl.
- Assemble the Salad: In a large bowl, combine lentils, chopped veggies, herbs, and flaked salmon.
- Toss & Taste: Pour over the dressing and toss until well combined. Adjust seasoning as needed.
Notes
Secret Tips for the Best Salmon & Lentil Salad
1. Use wild-caught salmon for superior flavor: Wild-caught salmon offers a richer, cleaner taste compared to farm-raised varieties and is naturally higher in anti-inflammatory omega-3s. If you’re working with frozen fillets, choose ones with the skin on—they roast evenly and stay incredibly moist. 2. Rinse your lentils—even the canned ones: No matter if you’re using homemade or canned lentils, give them a good rinse. This removes excess sodium and any lingering packaging liquids, which can dull the fresh, vibrant flavor of your salad. 3. Don’t overcook the salmon: Roast your salmon at 400°F for 12 to 14 minutes, depending on thickness. You’re looking for a tender, flaky texture with a light pink center. Overcooked salmon becomes dry and dense, which can throw off the balance of this refreshing salad. 4. Let the dressing sit before serving: A lemon-Dijon vinaigrette or your preferred dressing should rest for at least 15 minutes before tossing. The acidity will mellow and blend with the other ingredients, and if you dress the lentils early, they’ll soak up every drop of flavor. 5. Use fresh herbs for a flavor boost: Adding chopped parsley, dill, or mint will brighten the entire dish. Herbs provide a fresh, earthy lift that complements both the salmon and lentils, adding depth without heaviness. 6. Add crunch for contrast: Layer in sliced cucumber, radishes, or toasted seeds like sunflower or pumpkin. This added texture creates a more satisfying bite and helps the salad feel crisp and balanced—especially if you’re prepping meals for several days.Recipe Overview
- Recipe Name: Salmon & Lentil Salad
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Servings: 4
- Category: Salad, Lunch, Dinner
- Method: Roasting, Boiling
- Cuisine: Mediterranean-Inspired
Nutritional Snapshot
- Calories per Serving: ~420
- Protein: 36g
- Carbohydrates: 24g
- Fat: 20g
- Fiber: 9g
- Sugar: 3g
- Dairy-Free: Yes
- Gluten-Free: Yes (if using gluten-free Dijon)
Budget Breakdown (Estimated)
- Canned Lentils (2 cups): $1.20
- Salmon Fillets (1 lb): $8.00
- Cucumber & Cherry Tomatoes: $2.50
- Red Onion & Herbs: $1.20
- Olive Oil, Lemon, Mustard: $1.10
- Total Cost (4 servings): ~$14.00
- Cost per Serving: ~$3.50
Behind the Recipe
This salmon & lentil salad came to life one spring afternoon when I needed something fast, filling, and clean to eat after a strength workout. I had a fillet of leftover grilled salmon and some cooked green lentils I had made for soup earlier in the week. Rather than toss them into separate meals, I combined them with the fresh herbs and veggies in my fridge, whisked up a lemony vinaigrette, and sat down to eat—then immediately knew I had stumbled on something special.
What I love most about this dish is how effortlessly it checks all the boxes. It’s part anti-inflammatory meal, part high-protein salad for weight loss, and 100% satisfying. You can eat it warm or cold, prep it ahead, or build it from pantry staples like canned lentils and frozen salmon fillets. It’s become a staple in my rotation because it’s adaptable, packed with nutrients, and, according to Cleveland Clinic, both salmon and lentils offer critical heart health benefits.
This recipe fits seamlessly into a Mediterranean diet lunch or a protein-forward meal plan. It’s great for those tracking macros, eating gluten-free, or simply trying to incorporate more whole foods into their routine.
Why You’ll Love This Salmon & Lentil Salad
High-Protein and Heart-Healthy
This salmon & lentil salad is a true nutritional powerhouse. With over 35 grams of lean protein in each serving, thanks to omega-3-rich baked salmon and fiber-packed lentils, it fuels your body with what it needs for muscle recovery and long-lasting energy. The healthy fats from extra virgin olive oil support cardiovascular wellness, while the lentils help keep blood sugar stable—making this an ideal high-protein lunch recipe for busy days or post-workout refueling. According to Cleveland Clinic, incorporating salmon into your weekly diet may reduce inflammation and protect against heart disease.
Easy to Make
There’s no fancy prep required for this dish. If you’re using canned lentils or pre-cooked ones, all it takes is roasting the salmon, slicing up some crunchy veggies like cucumbers or cherry tomatoes, and whisking together a lemon vinaigrette or tahini dressing. It’s the kind of quick meal prep salad that feels elevated but comes together in 30 minutes or less. Perfect for anyone balancing clean eating with a packed schedule.
Meal Prep Favorite
This is one of those rare salads that actually improves after a night in the fridge. The flavors deepen as the lentils soak up the dressing and the salmon rests, making it a top-tier meal prep idea. Whether you’re packing lunches for work, prepping a week of healthy dinners, or just want to grab something nourishing straight from the fridge, this Mediterranean-inspired salmon lentil salad delivers every time.
Supports Wellness Goals
Loaded with anti-inflammatory ingredients, this dish checks every box for anyone following a clean eating meal plan, low-glycemic diet, or looking to eat more nutrient-dense whole foods. The lentils are rich in iron, folate, and plant protein, while the salmon provides EPA and DHA—two essential fatty acids linked to brain and heart health. The fiber, protein, and healthy fats work together to help you feel full and focused, not sluggish or bloated.
Perfect For
Work Week Lunches
This salmon & lentil salad is one of my go-to make-ahead lunch ideas for busy weeks. Just roast the salmon, toss everything together, and portion it out into containers. It stays fresh for up to 3 days, so your high-protein meal prep is ready from Sunday to midweek—no microwave required. The lentils hold their texture and the flavors only get better with time, making it ideal for grab-and-go lunches that are actually satisfying.
Clean Eating Resets
Whenever I need a food reset or want to give my body a break from processed snacks and heavy meals, I lean on this bowl. The ingredients are all whole food staples—roasted salmon, lentils, olive oil, lemon juice, and crunchy raw vegetables. It’s naturally free of refined sugars and packed with fiber, antioxidants, and anti-inflammatory nutrients. According to Harvard School of Public Health, eating a diet rich in colorful produce and fatty fish like salmon helps reduce inflammation and supports overall health.
Post-Workout Refuel
If you’re looking for a smart post-gym recovery meal, this salmon & lentil salad hits every macro target. Salmon brings the complete high-quality protein and omega-3s that support muscle repair, while lentils offer slow-digesting complex carbs to replenish energy stores. It’s a balanced meal that fuels recovery without the heaviness of typical post-workout food. I often pair it with a little extra lemon or tahini dressing for hydration and flavor.
Light Dinners
Some nights, all I want is a light dinner that fills me up without weighing me down—and this is it. It’s hearty enough to satisfy thanks to the protein and fiber combo, but still feels fresh and clean. I’ll serve it cold on warm summer evenings with a slice of toasted whole grain bread, or gently warm it and top with a jammy egg for extra richness. It’s just the right balance of comfort and clean eating.
Ingredients You’ll Need
- Salmon Fillets – About 1 pound (skinless or skin-on, wild-caught preferred)
- Cooked Lentils – 2 cups, canned or freshly cooked
- Cucumber – Diced
- Cherry Tomatoes – Halved
- Red Onion – Thinly sliced
- Fresh Parsley or Dill – Chopped
- Olive Oil – Extra virgin
- Lemon Juice – Freshly squeezed
- Dijon Mustard – Adds sharpness to the vinaigrette
- Salt & Pepper – To taste
Ingredient Highlights
Salmon
A rich source of high-quality protein and omega-3s. Wild-caught is best for flavor and nutrition.
Lentils
Packed with plant-based protein and fiber. They also provide iron and folate—great for sustained energy.
Fresh Herbs
Dill and parsley brighten up the entire bowl and elevate every bite with Mediterranean flair.
How to Make It
- Preheat the Oven to 400°F (200°C). Line a baking sheet with parchment paper.
- Roast the Salmon: Place fillets on the sheet, season with salt, pepper, and olive oil. Roast for 12–15 minutes or until cooked through. Cool slightly, then flake.
- Prep the Lentils: Drain and rinse if using canned. Let them dry a bit to avoid excess moisture.
- Make the Dressing: Whisk together lemon juice, olive oil, Dijon, salt, and pepper in a small bowl.
- Assemble the Salad: In a large bowl, combine lentils, chopped veggies, herbs, and flaked salmon.
- Toss & Taste: Pour over the dressing and toss until well combined. Adjust seasoning as needed.
Pro Tips for Success
- Use wild-caught salmon for the best flavor and nutrients.
- Don’t overcook the salmon—dry fish will ruin the texture of the salad.
- Make sure lentils are fully cooled if freshly cooked to avoid wilting your veggies.
- Add a clove of grated garlic to the vinaigrette for a kick.
- Want to make it dairy-free? It already is!
Easy Variations
Mediterranean Salmon & Lentil Salad
For a bold, briny twist on this salmon & lentil salad, try giving it a Mediterranean spin. Add chopped kalamata olives, crumbled feta cheese, and swap out the parsley for fresh mint or dill. This version is loaded with heart-healthy fats, and pairs beautifully with a lemon-olive oil vinaigrette. It aligns with Mediterranean diet principles, which have been shown to support cardiovascular health and longevity (Mayo Clinic).
Spicy Salmon Lentil Salad
Need a little heat? Mix in a pinch of red pepper flakes, a drizzle of sriracha, or even a spoonful of harissa to the dressing for a fiery upgrade. This variation transforms the base recipe into a spicy high-protein salad that satisfies bold flavor cravings while keeping it low-carb and nutrient-dense. I especially love this version for quick weeknight dinners when I need something both filling and exciting.
Vegan Lentil Salad
To make a fully plant-based version, simply skip the salmon and substitute roasted chickpeas, grilled tofu, or even smoky tempeh strips. The lentils provide excellent plant protein, while your chosen vegan topper adds texture and flavor. This option still offers tons of fiber, iron, and satisfying protein—ideal for anyone following a vegan or vegetarian diet looking for a hearty lunch that won’t leave you hungry.
Grain Bowl Style
Looking for something more substantial? Turn this dish into a grain-based power bowl by layering it over cooked quinoa, farro, or brown rice. Not only does this make it more filling, but it adds extra complex carbs and fiber—perfect for fueling an active day or recharging after a tough workout. I love serving it this way with an extra scoop of lemon tahini dressing or a sprinkle of seeds for crunch.
Storage & Reheat Tips
- Store in airtight containers in the fridge for up to 3–4 days.
- Keep the dressing separate if you’re making it ahead to avoid soggy veggies.
- It’s best served cold or at room temperature—no reheating needed.
Make It a Meal
Try these easy pairings to round out your plate:
- Healthy Hashbrown Chaffle Delight for a fun breakfast-for-lunch vibe
- Chilled Cucumber Yogurt Salad as a crunchy side
- Berry Lemonade Slush Punch to wash it all down
Plus, check out these tagged meals: Healthy Side Dishes, Light Lunch Recipes, and High-Protein Lunch.
Frequently Asked Questions
Is salmon and lentil salad good for weight loss?
Yes! This salmon and lentil salad is rich in lean protein, healthy fats, and fiber, which work together to support fullness and reduce overeating. According to Healthline, high-protein meals have been shown to reduce cravings, boost metabolism, and help with fat loss, especially when combined with whole food ingredients like lentils.
Can I use canned salmon in this recipe?
Definitely. Canned salmon is a budget-friendly, convenient option. Look for boneless, skinless varieties packed in water for best results. Just drain well and flake before mixing into the salad. This shortcut makes meal prep even faster without sacrificing nutrition.
Are lentils a good carb choice?
Absolutely. Lentils are complex carbohydrates with a low glycemic index, meaning they release energy slowly and help stabilize blood sugar. They’re also high in plant-based protein, iron, and folate, making them a great nutrient-dense base. The Cleveland Clinic recommends lentils for heart health and improved digestion.
How long does salmon lentil salad last in the fridge?
You can store it for up to 4 days in an airtight container. In fact, the flavors meld and intensify after chilling overnight. It’s one of my favorite meal prep recipes because it holds up so well for make-ahead lunches and dinners.
What dressing works best with this salad?
A classic lemon-Dijon vinaigrette enhances the salmon’s richness and the lentils’ earthiness. For more variation, try a tahini-based dressing for a creamy Mediterranean vibe or a light Greek yogurt dressing with herbs for added protein and tang.
Can I freeze salmon lentil salad?
No, this recipe is not freezer-friendly. Lentils tend to become mushy after thawing, and the fresh veggies and herbs lose their texture. For best quality, enjoy it within the fridge window and make only as much as you plan to eat within a few days.
What’s the best type of lentils to use?
Use green or brown lentils because they hold their shape well after cooking and offer a hearty texture. Avoid red lentils in this recipe—they tend to break down and become mushy, which is better for soups or stews rather than salad.
Can I make salmon and lentil salad without oil?
Yes! For a low-fat version, skip the olive oil and use fresh lemon juice with herbs and a touch of Dijon mustard as your dressing base. You can also add a splash of vinegar or a spoonful of plain Greek yogurt to keep it light and flavorful without added fat.
Is this a good post-workout meal?
Absolutely. This recipe balances lean protein from salmon and complex carbs from lentils, which are ideal for muscle recovery and replenishing glycogen stores after exercise. The high iron content also supports energy levels and oxygen transport in the body.
Is salmon and lentil salad good for clean eating?
Yes—this dish is packed with whole foods, anti-inflammatory ingredients, and zero processed junk. It’s aligned with clean eating goals, especially if you’re following a Mediterranean or anti-inflammatory diet. It’s one of those feel-good meals that’s both nourishing and satisfying.
Final Thoughts
This salmon & lentil salad is more than just a quick lunch—it’s the kind of recipe you’ll come back to week after week. It fits beautifully into clean eating goals, supports high-protein needs, and delivers serious flavor without compromising your health. Whether you’re looking for a post-workout meal, an easy meal prep option, or just a fresh way to enjoy salmon, this bowl has your back.
It’s simple, versatile, and loaded with nutrition from every angle. The salmon brings omega-3s and lean protein. The lentils offer plant-based power. And the fresh veggies plus lemon vinaigrette tie it together into a dish you’ll crave again and again. If you’re trying to eat more whole foods, build better lunches, or just want something that tastes as good as it feels—this is your answer.
Now go ahead, grab a fork, and dig in. Your body—and your taste buds—will thank you.
“Clean, fresh, and full of flavor—this protein-packed bowl is everything I want in a feel-good meal.” – Sam
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A fresh, protein-packed salad featuring flakey roasted salmon, hearty lentils, and bright lemon dressing—perfect for healthy lunches and easy weeknight dinners.
