Salads & Sides

Mediterranean Salmon Salad on Whole Grain Crackers (Thrifty Thursday)

Are you in the office all day, with not much time to eat? Need a quick source of protein for your lunch (and your answer is yes, because everyone could use a quick source of protein around lunch time!)? Ok,take the time before work and whip this up.  It’s bound to be filling and fulfilling.  Yes, it will please both your stomach and your taste buds.  Ok, I know what you’re thinking about the salmon….you may not make many friends if you brings salmon or tuna (both, by the way, contain a good enough amount of omega-3 and protein to make them great choices) but you could always swap the fish for poultry.  It’s true, make this recipe with chicken if you’d like, or just eat and forget about what others think. Actually, this recipe contains so many other powerful flavors and smells, maybe no one will notice the….fish.  You tell me, try it yourself, be daring!

I get Diabetes Forecast Magazine, because the articles fascinate me, and I never fail  to learn something that I didn’t know before picking up the latest issue.  I also love their recipes (as I’ve said in the past).  I hate when people use the term; “The Diabetic Diet”…because, well, I follow a diabetic diet, and I’m certainly not diabetic.  What is known as a “Diabetic Diet” is actually just a healthy diet, period. As most healthy diets do, it focuses on more nutrient-dense carbohydrate sources like whole grains, low-fat dairy, fruits and veggies, and also unsaturated fats, and lean proteins such as fish and poultry.  Needless to say, the following recipe is from Diabetes Forecast Magazine.  And since it’s Thrifty Thursday, I’d like to point out that this recipe is cheap and filling (~$1/serving, on average)!

Mediterranean Salmon Salad

Serves: 5

Serving Size: 1-cup salad and 3 medium crackers
Estimated Price Per Serving: ~$1.70


  1. 3 Tbsp. plain nonfat Greek yogurt *
  2. 3 Tbsp. low-fat mayonnaise
  3. 2 Tbsp. fresh lemon juice
  4. 1 tsp. maple syrup (or honey)**
  5. 1/4 tsp. kosher salt
  6. 1/4 tsp. fresh ground pepper


  1. 1 can lentils, drained and rinsed **
  2. 1 can (12 ounces) salmon, packed in water, drained (or tuna, if you wish)
  3. 1 medium red bell pepper, cored, seeded, and diced (about 1/2 cup)
  4. 1/2 cup sliced fresh basil
  5. 1/2 cup diced red onion **
  6. 1-1/2 Tbsp. capers, drained
  7. 6 large green olives
  8. 15 Whole Grain Crackers **


In a small bowl whisk together the dressing ingredients and set aside.  In a large bowl, combine the lentils, salmon, red bell pepper, red onion, basil, and capers.  Pour dressing on the salmon mixture and combine.  Serve with crispy whole grain crackers (or however you wish!).

**NOTE:  If you are following a low FODMAPs diet, you will most likely be fine with the Greek yogurt (Greek yogurt contains less lactose than regular yogurt, and with only 3 Tbsp in this entire recipe it shouldn’t be a problem), but you’ll want to use maple syrup instead of honey, omit the red onion, and choose gluten-free crackers (look for a neutral-flavored whole grain variety).  Lastly, lentils contain FODMAPs but the canning process reduces them, so they should be tolerated ok.  If you are really sensitive to GOS and FOS, take a Beano or off-brand enzyme tablet, and be sure to rinse your lentils well!Estimated Nutrition Facts 8

Estimated Nutrition Facts for 1-serving

Notice the sodium…it’s high.  But keep in mind you can reduce this by draining and rinsing your lentils (this wasn’t accounted for in the nutrition analysis)!  You can actually reduce the sodium in your canned foods by 40% simply by draining and rinsing them.

Nutrition Highlights:  Good source of fiber, iron and vitamin A.  Excellent source of protein, and vitamin C.  Bonus: ~300-500 mg EPA/DHA per serving. Not bad my friends.Mediterranean Salmon Salad 1

Step two, MIX dressing with salad and take in the wonderful summer aromas.

I was tempted to just eat this bowl of deliciousness, straight up. To be honest, I could have easily polished off the entire recipe in one sitting, but like the good little dietitian I am, I waited about 15 minutes to make sure I wasn’t just eating because it was so freaking delicious.  Fifteen minutes later, the protein and healthy fats kicked in, and I was full.  Pleasantly full. In fact, the crackers weren’t even necessary.  I think this would also go really well on top of a bed of lettuce or spinach, or even as a topping for a sandwich or wrapped in a whole grain tortilla.Mediterranean Salmon Salad 2

The only crackers I had were pretty tiny, but you get the idea.  When I did the nutrition facts I used 3 smaller whole wheat crackers to give you an idea of the nutrition.  You can use any variety that you like.Mediterranean Salmon Salad 3

QUESTION:  Do you like canned salmon?  I do.  Can you tell?  Do you have any other simple recipe ideas you’d like to share?  I do get a lot of questions about quick protein sources for lunches at work, and I know tuna and salmon tend to smell a bit….but I still love to recommend them!  They’re convenient, and in all reality most people don’t mind the nice smell of the ocean

Thanks for reading!

The Candid Rd

About author


Hi, my name is Rebecca Houston and I am a writer. I write about health, healthy food and daily meal plan for various websites.
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