Smoked Salmon and Egg Salad Recipe (Salade Niçoise)

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 energised while avoiding that dreaded afternoon slump. 

This salmon niçoise salad, developed by 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 the Lingo 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, fibre-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 four 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, prep, and cooking time

• Servings: 4 
• Prep time: 30 minutes 
• Cooking time: n/a 
• Total time: 30 minutes

Ingredients

For dressing: 

• 154 g sour cream 
• 2 Tbsp lemon juice 
• 2 Tbsp water 
• 1 Tbsp chopped fresh dill 
• Salt and pepper 

For salad: 

• 454 g cooked small red potatoes – boiled, air fried, or roasted 
• 227 g cooked green beans or asparagus – boiled, air-fried, or roasted 
• 321 g lettuce greens mix 
• 4 hard-cooked large eggs, halved 
• 454 g sliced smoked salmon (alternatively: 454 g canned tuna) 
• 65 g Kalamata olives, halved

Recipe preparation and nutrients per serving

Recipe preparation  

1. Combine sour cream, lemon juice, 2 Tbsp water, dill, ¼ tsp salt, and 1/8 tsp pepper in a small bowl.  
2. Toss salad greens and sour cream mixture together in large bowl, divide dressed greens and remaining ingredients evenly among four salad bowls. 

Nutrients per serving  

• 442 calories  
• 33 g protein  
• 30 g carbohydrate  
• 6 g fibre 
• 22 g fat 

^{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.}

A final note from Lingo 

Recipes that combine sources of protein, healthy fats, and green vegetables (such as this one) are great for keeping you feeling satisfied until your next meal. Not only that, they can also help keep your glucose steady, reducing your risk of glucose spikes. 

Using a continuous glucose monitor (CGM) like Lingo can provide personal insights into your unique glucose response to food, activity, and other lifestyle choices, which could help you work towards limiting glucose spikes.

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