Recipe description
July 28, 2026
High-Protein High-Fiber Salmon Quinoa Lunch Salad
A gut-friendly salmon quinoa lunch that supports digestion and fiber diversity.
High Protein
High Fiber
88%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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We found the following allergens in the recipe ingredients: fish, sulfites, tree_nut
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We found the following intolerances in the recipe ingredients: gluten, histamine
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Takes about 2 minutes.
Why this recipe fits you
- Balanced with protein from salmon, whole grains from quinoa, and fiber from vegetables to support digestion.
- Includes colorful vegetables and herbs that contribute polyphenols and plant diversity.
- Simple, adaptable meal prep that fits busy weekdays without sacrificing gut-health quality.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Salmon
2
piece
Quinoa
1
cup
Mixed vegetables
2
cup
Lemon juice
2
teaspoon
Oil, olive
1
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Fresh herbs
2
tablespoon
Instructions
1
Cook quinoa according to package instructions and let it cool.
2
Season salmon fillets with salt and pepper, then bake or pan-sear until flaky.
3
Chop mixed vegetables into bite-sized pieces.
4
In a large bowl, combine cooled quinoa, flaked salmon, and chopped vegetables.
5
Drizzle with olive oil and lemon juice, then toss gently to combine.
6
Garnish with fresh herbs and serve immediately or chill for later.
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Nutrition
520 kcal
Calories
34 g
Protein
64 g
Carbohydrates
12 g
Fiber
5 g
Sugar
16 g
Fat
3 g
Saturated fat
1.0 g
Salt
FAQ
What makes this salad high-protein and high-fiber?
Salmon and quinoa provide protein and fiber; vegetables add more fiber; olive oil supplies healthy fats; it’s balanced for sustained energy.
Is this recipe gluten-free?
Yes, it’s naturally gluten-free; use certified gluten-free quinoa if needed and ensure other ingredients are gluten-free.
Can I make this ahead for meal prep?
Yes; cook quinoa, bake or cook salmon, and chop vegetables ahead; store in the fridge up to 3 days and assemble before eating.
Can I substitute salmon with another protein?
Yes; swap with chicken, tofu, tempeh, or chickpeas; adjust cooking times accordingly.
What allergens should I consider?
Contains fish (salmon); if you have a fish allergy, replace with a plant-based protein and check herbs for any other allergens.
How can I increase fiber or vary the flavor?
Add more vegetables, leafy greens, beans, or avocado; use different herbs, lemon zest, or seeds.
How many servings and roughly how many calories per serving?
Makes 2 servings; calories vary by ingredients, roughly 400–520 kcal per serving.
How should I store leftovers?
Refrigerate promptly in an airtight container; best within 2 hours of cooking; keeps 1–3 days.
Can I swap quinoa for another grain?
Yes—brown rice, bulgur, or couscous are good substitutes; cooking times differ and texture will change.
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