I'm Heather, a Registered Dietitian from Vancouver, Canada. Welcome to my blog. I'm so excited to share my favourite recipes and chat about nutrition with you! 

Omega Lunch Salad

Omega Lunch Salad

This throw-together salad is one of my go-to's for work lunches. It's healthy, filling, plus it's an easy way to get a good hit of those brain and heart healthy omega 3's!

Having 'salad bar' ingredients ready to go in your fridge for fast meals and make ahead lunches is a tip I often give people to help them get more veggies into their days - we all know we need to eat them, but making it easy is often the trick to making this happen! I keep a big container of pre-washed greens, herbs, other pre washed and cut veggies, and protein options on hand so I have what I need to throw together a quick salad. If you want something more substantial cook some quinoa or barley up ahead of time, or roast a sweet potato and add it cold to your salad. 

This salad uses canned salmon and cottage cheese for protein, and yes - these are both saltier options. If you're looking to cut back on your salt use a salmon fillet instead (leftovers or cook it ahead of time) and look for low sodium cottage cheese. 


Salad: The basics (per serving - multiply as necessary)

  • 2-3 cups mixed salad greens (I use pre-washed baby mixed greens)
  • 1/2 can wild pink salmon
  • 1/3 cup cottage cheese
  • Handful of fresh cilantro, chopped
  • Squeeze of fresh lime juice

Salad: The add-ins (optional things I toss in when I have them - up to you!)

  • 1-2 Tbsp chopped green onions
  • Diced bell peppers
  • Sliced tomatoes
  • Edamame beans or cooked quinoa
  • Diced cucumbers


I mix up the dressing I use depending on what I have made up, but this Miso Ginger Dressing is one of my faves. 

Omega lunch salad 2


I think this part is pretty straightforward...

  1. Toss in your greens, chop and add any extra veggies and add them, measure the cottage cheese. 
  2. Drain the salmon, mash with a fork to crush the bones, and add 1/2 can per salad. If you're making lunches for one set the rest of the salmon aside for your next salad (I often make a few at a time or make it a few days in a row).
  3. Top with the cilantro (and any other fresh herbs you want).
  4. Add a squeeze of lime juice, and add the dressing right before you eat! I take mine to work in a separate container so my salad doesn't get soggy. 



Nutrition info is for basic salad ingredients with no optional add-ins, and without dressing. 

Omega Lunch Salad Nutrition


Nutrition notes: 

  • Salad at lunch is such a great way to increase your daily veggie count. Lunch tends to be a place where many of us miss out on good nutrition, but it still counts! 
  • Wild salmon is one of the best sources of dietary Omega 3 fats, which are important for brain and heart health.
  • Canned salmon is also a good source of calcium because of the bones - bonus!
  • Sardines, Mackerel, Trout, and Oysters are other good sources of DHA and EPA (types of Omega 3 fats) - for a more complete list of food sources click here
Omega Lunch Salad 3
Miso Ginger Dressing

Miso Ginger Dressing

A few things you should know about processed meats

A few things you should know about processed meats