Salmon niçoise salad sounds like something fancy you’d order at a restaurant, but it’s actually pretty easy to make yourself at home. Made with hearty ingredients and a simple homemade dressing, this salad is a balanced option for lunch that will leave you feeling satisfied and energized while avoiding that dreaded afternoon slump.
This salmon niçoise salad, developed by Lingo’s registered dietitians, is made with hard-cooked eggs and smoked salmon (or canned tuna) for a healthy dose of protein (33 grams), which adheres to one of Lingo’s Fundamentals for glucose management: prioritise protein. The eggs also add some healthy fats along with the Kalamata olives, and the lettuce, green beans, and asparagus provide a base of healthy, fiber-rich greens that also provide necessary micronutrients.
This salad takes about 30 minutes to make, but you can save time by washing, chopping, and prepping the ingredients ahead of time or making the dressing beforehand. The recipe is for 4 servings, so if you don’t plan on sharing with others and want leftovers, leave the dressing off until you’re ready to eat it. That way, you can store the salad and the dressing separately, and enjoy it the next day, too.
No matter how you decide to prep this salad, it’s a filling recipe packed with protein, healthy fats, and greens to help keep your glucose steady and power you through the rest of your day.
Servings: 4
Prep time: 30 minutes
Cooking time: n/a
Total time: 30 minutes
For Dressing
- 154g sour cream
- 2 Tbsp lemon juice
- 2 Tbsp water
- 1 Tbsp chopped fresh dill
- Salt and pepper
For Salad
- 454g cooked small red potatoes - boiled, air fried, or roasted
- 227g cooked green beans or asparagus - boiled, air fried, or roaster
- 321g lettuce greens mix
- 4 hard-cooked large eggs, halved
- 454 sliced smoked salmon (optional: 454g canned tuna)
- 65g Kalamata olives, halved
Recipe preparation
- Combine sour cream, lemon juice, 2 Tbsp water, dill, ¼ tsp salt, and 1/8 tsp pepper in a small bowl.
- Toss salad greens and sour cream mixture together in large bowl, divide dressed greens and remaining ingredients evenly among 4 salad bowls.
Nutrients per serving
- 442 calories
- 33g protein
- 22g fat
- 30g carbohydrate
- 6g fibre
Nutrition facts compiled using ESHA Genesis R&D Food Development and Labelling software, version 11.11.23. It’s always best to speak with your doctor or registered dietitian before starting any new diet or exercise regimen.