Salmon and Quinoa Salad with Kale Meal Prep

This Salmon and Quinoa Salad with Kale is easy to prepare and high in protein and fiber to keep you satisfied and full longer.

salmon and quinoa salad with kale

Why You’ll Love This Salmon and Quinoa Salad

As the weather gets warmer, I love a refreshing salad for lunch. Salads are an easy way to pack in vegetables and fiber. To make it a filling meal though, you need to make sure to add protein and carbs. This salmon and quinoa salad provides 34 g protein and 6 g fiber to keep you satisfied and full longer.

Canned salmon is a quick protein source that I eat often. Nothing beats a no prep protein that is also high in omega-3 fatty acids!

Quinoa is a whole grain that is high in protein and fiber and mixes well with salads. Cook it just like you would rice. I use my rice cooker for quinoa to make this meal even easier to prepare.

Give Kale a Massage

Kale is packed with vitamins and fiber. The fiber is what makes kale tough and harder to enjoy eaten raw. Massaging kale with lemon juice or oil breaks down the cellulose, making it tender and easier to eat. If you make this salmon and quinoa salad for meal prep, then a light massage with lemon juice will do the trick because the acid from the lemon will continue to break down the cellulose as it is stored in the refrigerator. If you will serve the salad right away, then you can use the dressing to massage the kale.

Salad Dressing

Store-bought dressings can be sneaky sources of sugar and calories. Be sure to read the nutrition label to see what you are buying. Look for minimal added sugars and low in saturated fat. Also, keep in mind that a serving size is usually 2 tablespoons. If you love to drench your salad in dressing, then that is more than 1 serving size. Bolthouse Farms and Bragg have vinaigrette’s that are good options.   

Homemade dressings are easy to make and you know exactly what is in it. I love the taste of olive oil and it provides healthy fats. Mixing olive oil with white wine vinegar and lemon juice thins the oil and adds flavor. A little Dijon mustard adds savory flavor.

The olive oil in the dressing will solidify in the refrigerator. Let the dressing sit at room temperature for a few minutes before you stir and add it to your salad.   

Ingredients for Salmon and Quinoa Salad

salmon and quinoa salad with kale ingredients
  • Salmon: main protein source and provides omega-3 fatty acids.
  • Quinoa: the main fiber source and provides protein.
  • Kale: provides fiber and is rich in nutrients, including vitamins A, C, and K.
  • Lemon juice: adds flavor and helps breakdown kale’s cellulose to make it tender and easier to eat.
  • Cucumber, Grape Tomatoes, Red Onion: all add fiber and flavor for a filling salad.

How to Make Salmon and Quinoa Salad with Kale

Salad:

Prepare quinoa per package instructions. Rice cookers are great for making quinoa.

In a large mixing bowl, add kale. Squeeze half the lemon over kale and massage (If eating right away, then you can massage with the dressing).

Chop cucumber, onion, and tomatoes.

Drain salmon. Add all salmon to a bowl and mix.

For meal prep: in four meal prep containers, evenly divide ingredients so each bowl has kale, quinoa, salmon, cucumber, onion, and tomato. Add dressing as desired.

kale in meal prep bowls
kale and quinoa in meal prep bowls
salmon and quinoa salad with kale in meal prep bowls

Dressing:

In a small bowl, whisk together white wine vinegar, olive oil, juice from lemon, and Dijon mustard.

Tips

  • The olive oil in the dressing will solidify stored in the refrigerator. Let the dressing sit at room temperature for a few minutes before you stir it and add to your salad.
  • Massage kale to make it tender. Massaging kale helps break down the cellulose to make it easier to eat.
  • Add your favorite toppings. Nuts, cheese, and avocado all go well!

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salmon and quinoa salad with kale

Salmon and Quinoa Salad with Kale Meal Prep

This Salmon and Quinoa Salad with Kale is easy to prepare and high in protein and fiber to keep you satisfied and full longer.
Prep Time 15 minutes
Quinoa cook time 20 minutes
Course Main Course, Salad
Cuisine American
Servings 1
Calories 380 kcal

Ingredients
  

Salad

  • 1 cup quinoa
  • 8 oz kale
  • 1/2 lemon
  • 1 cucumber
  • 1/2 red onion
  • 5 oz grape tomatoes

Dressing

  • 1/2 cup white wine vinegar
  • 2 tbsp olive oil
  • 1/2 lemon
  • 1 tsp Dijon mustard

Instructions
 

Salad

  • Prepare quinoa per package instructions. Rice cookers are great for making quinoa.
  • In a large mixing bowl, add kale. Squeeze half the lemon over kale and massage (If eating right away, then you can massage with the dressing).
  • Chop cucumber, onion, and tomatoes.
  • Drain salmon. Add all salmon to a bowl and mix.
  • For meal prep: in four meal prep containers, evenly divide ingredients so each bowl has kale, quinoa, salmon, cucumber, onion, and tomato. Add dressing as desired.

Dressing

  • In a small bowl, whisk together white wine vinegar, olive oil, juice from lemon, and Dijon mustard.

Notes

  • Nutrition information includes the dressing. 1/4 of the dressing recipe has 64 calories, 7 g fat, 1 g saturated fat, 1 g carb, 0 g fiber, and 0 g protein. 
  • The olive oil in the dressing will solidify stored in the refrigerator. Let the dressing sit at room temperature for a few minutes before you stir it and add to your salad.
  • Massage kale to make it tender. Massaging kale helps break down the cellulose to make it easier to eat.
  • Add your favorite toppings. Nuts, cheese, and avocado all go well!
 
Nutrition information is provided as a courtesy only. This information comes from online calculators. Figures are only estimates.

Nutrition

Calories: 380kcalCarbohydrates: 36gProtein: 34gFat: 12gSaturated Fat: 2gFiber: 6g
Keyword kale salad, salmon and quinoa salad
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