Quick answer: A can of salmon mixed with Greek yogurt and dill delivers about 31 grams of protein in this no-cook snack. Ten minutes, and noticeably cheaper than the smoked salmon version in this pillar.
Why This Snack Works
This is the budget-friendly sibling to our Smoked Salmon & Whipped Cottage Cheese Snack Bowl — same fish family, a fraction of the price, and a milder flavor since it isn’t smoked. A full can of salmon already carries most of the protein here; Greek yogurt stands in for mayonnaise, the same swap used throughout this site.
Ingredients
- 1 can (5 oz / 130g) salmon, drained
- 2 tbsp plain Greek yogurt
- 2 tbsp celery, finely chopped
- 1 tbsp red onion, finely chopped
- Squeeze of lemon
- Fresh dill, chopped
- Black pepper, to taste
Protein & sodium breakdown (per serving, preliminary)*
| Ingredient | Amount | Protein | Sodium |
|---|---|---|---|
| Canned salmon, drained | 1 can (130g) | ~28g | ~380mg |
| Greek yogurt, plain | 2 tbsp | ~3g | ~15mg |
| Celery, onion | ~0.2g | ~40mg | |
| Lemon, dill, pepper | 0g | 0mg | |
| Total | ~31g | ~435mg |
* Preliminary estimates based on standard ingredient weights. Pending verification against USDA FoodData Central.
How to Make It
- Drain the salmon well and flake it into a bowl, removing any large bones or skin if you prefer.
- Mix in the Greek yogurt, celery and red onion.
- Add a squeeze of lemon, dill and black pepper, then stir to combine.
- Serve in lettuce cups, on crackers, or straight from the bowl.
Tip: Leave the Bones In If You Can
Canned salmon bones are soft enough to eat and mash in easily — they’re a genuinely good source of calcium that gets lost if you pick them out. If the texture bothers you, that’s a reasonable call to make, but it’s worth trying once before deciding you don’t like it.
Substitutions
- No canned salmon? Canned tuna works in the exact same ratio, though the flavor is milder and less rich.
- Mayonnaise instead of yogurt works too, though it adds fat without adding protein.
- Add crunch: a tablespoon of chopped walnuts or pepitas on top adds texture and a couple more grams of protein.
Storage & Make-Ahead
Keeps well for up to 3 days refrigerated in a sealed container — one of the easier make-ahead options in this pillar, similar to the tuna-based recipes in our Tuna collection.
Canned Salmon Snack Cups
Ingredients
Method
- Drain and flake the salmon.
- Mix in Greek yogurt, celery and red onion.
- Add lemon, dill and pepper.
- Serve in lettuce cups or on crackers.
Notes
- Soft canned salmon bones are edible and a good calcium source.
- Keeps 3 days refrigerated.
FAQs
Is canned salmon as good for you as fresh or smoked salmon?
Nutritionally, yes — it’s a concentrated source of protein and, if you eat the bones, calcium. The main differences are texture and flavor, not nutrition.
Should I eat the bones in canned salmon?
They’re soft and edible, and a good calcium source. It’s a texture preference more than a safety concern — try it before deciding.
Can I use this in place of the smoked salmon recipe in this pillar?
Yes, if budget or availability is the issue — just expect a milder, less smoky flavor.
How long does this keep?
Up to 3 days refrigerated, sealed.
Made this? Leave a rating and a comment below.
Related Recipes
- Smoked Salmon & Whipped Cottage Cheese Snack Bowl — the pricier, smokier version of this same idea
- Tuna Salad Recipe Without Mayo — the same mayo-free approach applied to canned tuna
- High Protein Snacks — the full pillar this recipe belongs to
