Healthy Salmon Avocado Salad with Eggs and Corn

A fresh, nourishing salad that delivers protein, healthy fats, and vibrant flavors in every bite. Flaky salmon pairs beautifully with creamy avocado, tender eggs, and sweet corn, all brought together with a light, zesty dressing. Perfect for lunch, dinner, or meal prep.

🥑 Ingredients (Serves 2–3)

Salad Base

2 cups mixed greens (spinach, arugula, or lettuce)
1 cup cooked salmon (grilled, baked, or pan-seared), flaked
2 hard-boiled eggs, sliced
1 ripe avocado, cubed
¾ cup sweet corn (steamed or boiled)
½ cup cherry tomatoes, halved
¼ small red onion, thinly sliced

Dressing

3 tbsp extra-virgin olive oil
1 tbsp lemon juice (or apple cider vinegar)
1 tsp Dijon mustard
Salt & freshly ground black pepper, to taste

Optional Garnishes

Fresh herbs (dill or parsley)
Sesame seeds or sunflower seeds

👩‍🍳 Instructions

Prepare the Salmon: Cook salmon until just done; season lightly with salt and pepper. Flake into large pieces.
Boil the Eggs: Cook eggs to your preferred doneness, cool, peel, and slice.
Make the Dressing: Whisk olive oil, lemon juice, mustard, salt, and pepper until emulsified.
Assemble: In a large bowl, layer greens, salmon, eggs, avocado, corn, tomatoes, and onion.
Finish: Drizzle with dressing just before serving and toss gently to keep the avocado intact.

🌍 Origin & Cultural Notes

Inspired by Mediterranean and modern health-focused cuisine, this salad highlights whole ingredients, simple preparation, and balanced nutrition—principles shared across coastal food traditions.

📝 Description

Light yet filling, this salad combines savory salmon, buttery avocado, and naturally sweet corn. The eggs add richness and satiety, while the lemony dressing keeps everything bright and clean.

➕ Optional Additions

Quinoa or brown rice for extra fiber
Cucumbers or radishes for crunch
Feta or goat cheese for tang (use sparingly)

✅ Tips for Success

Use wild-caught salmon for deeper flavor and omega-3 content.
Add the avocado last to prevent browning.
Keep dressing separate if prepping ahead.

🥗 Nutritional Highlights (Approx. per serving)

Calories: 420–480
Protein: 30–35 g
Healthy Fats: Rich in omega-3s and monounsaturated fats
Fiber: 8–10 g
Micronutrients: Vitamins A, D, E, B12; potassium; antioxidants

🌿 Conclusion

This Healthy Salmon Avocado Salad with Eggs and Corn is a well-rounded, flavorful dish that supports energy, heart health, and satiety—without feeling heavy.