Picture yourself diving into a hearty, protein-packed salad, piled high with baked salmon, crispy roasted potatoes, and a vibrant assortment of fresh vegetables, all topped with a rich, creamy dressing. If you're aiming to lose weight, you might think, "Salad with potatoes and creamy dressing? That can't be healthy, right?" Think again!
We've crafted a delicious, nutrient-rich salad that not only satisfies your taste buds but also supports your weight loss goals. Packed with protein and fiber, this salad will keep you feeling full and energized, helping you avoid those mid-day snack cravings.
Keep reading to find out how to create this satisfying, nutrient-dense salad, and learn how it can support your weight loss journey. For even more delicious options, take a look at our 15 High-Protein Salad Recipes for Weight Loss.
High-Protein Salmon & Potato Salad with Creamy Lemon Dressing
Makes 2 servings
Nutrition (Per serving):
Calories: 576
Fat: 19 g (Saturated fat: 3 g)
Sodium: 604 mg
Carbs: 70 g (Fiber: 19 g, Sugar: 11 g)
Protein: 42 g
Ingredients
Salad
- 8 oz wild sockeye salmon filet
- 1 ½ cup baby potatoes, diced
- 1 tsp olive oil
- ½ tsp italian seasoning
- ½ tsp tajin seasoning
- ¼ tsp kosher salt
- 5 oz mixed greens
- 1 cup bell peppers, sliced
- 2 persian cucumbers, sliced
- 1 cup cherry tomatoes, sliced in half
- ½ medium red onion, thinly sliced
- ½ medium avocado, diced
- 15.5 oz low-sodium cannellini beans, rinsed and drained
Dressing
- ¼ cup hummus
- ¼ cup low fat plain Greek yogurt
- 1 lemon, juiced
How to Make It
- Preheat oven 400 degrees F and line a baking sheet with foil.
- Place salmon filet on one side of baking sheet and potatoes on another. Drizzle potatoes with olive oil, Italian seasoning and salt. Add tajin to salmon.
- Bake for 15-18 minutes or until potatoes are soft when pierced with fork and salmon is cooked through, and reaches an internal temperature of 145 degrees F.
- In a large mixing bowl, add mixed greens, bell peppers, cucumbers, cherry tomatoes and red onion. Toss together.
- In a small bowl, whisk together yogurt, hummus and lemon juice.
- Divide salad-veggie mixture amongst two large plates or bowls. Evenly divide cooked salmon, potatoes, and beans amongst two plates. Drizzle with dressing or serve dressing on the side.
Why This High-Protein Salad Is Beneficial for Weight Loss
This high-protein salad delivers a whopping 42 grams of protein, thanks to the combination of salmon, beans, potatoes, and even the dressing. Plus, it includes three servings of vegetables, which are naturally low in calories and packed with nutrients and fiber—key components for effective weight loss.
Salmon: A Secret Weight Loss Powerhouse
Salmon brings multiple weight-loss-friendly benefits: it's low in calories, high in protein, and rich in omega-3 fats, essential vitamins, and minerals. We used wild sockeye salmon, which is not only lean (just 111 calories per 3-ounce serving) but also an excellent source of vitamin D. This vitamin is vital for weight management, as research links vitamin D deficiency to increased body fat.
Salmon's omega-3 fatty acids have anti-inflammatory properties that may help reduce body weight and fat mass. Additionally, its high protein content helps you feel full longer, preserves lean muscle, and supports fat loss, even on a calorie-restricted diet.
Potatoes: A Surprising Ally for Satiety
Though often misunderstood in weight-loss conversations, potatoes can actually support your goals. Research shows that potatoes leave people feeling more satisfied than rice or pasta. This is likely due to their nutrient density—one cup of roasted baby potatoes contains 100 calories, 2 grams of protein, and is composed of 80% water. These qualities help promote fullness, so don't shy away from healthy carbs while aiming to shed pounds!
Beans: A Weight-Friendly Superfood
Beans are a fantastic addition to this protein-packed salad. Low in calories, high in fiber, and rich in protein, beans are a budget-friendly food that can help with weight control. Studies show that regular bean eaters tend to maintain a healthier weight and gain less body fat over time compared to those who don't include beans in their diet. What's more, a high-fiber, bean-heavy diet can be just as effective for weight loss as low-carb diets, making beans a valuable staple for your meals.
A Delicious, Creamy Dressing That’s Actually Healthy
Creamy dressings often get a bad reputation for being high in unhealthy fats, but we've created one that's both rich and good for you. This protein-rich, creamy dressing is made from just three ingredients: hummus, Greek yogurt, and lemon juice. Together, they make a flavorful dressing packed with healthy fats and served in a generous portion size (a quarter cup)—perfect for those who love to drench their salads in dressing!
Enjoy this hearty salad for lunch or dinner. It's high in protein, loaded with fiber, and filled with ingredients that support your weight loss goals without sacrificing flavor.