Recipe Lab: High-Protein Salmon Protein Salad

This salad is light and satisfying, the best kind of lunch. It mixes salmon, edamame, baked cauliflower, egg and crunchy veggies into a quick meal that helps you stay full and energized till dinner. It’s perfect when you want something that tastes fresh but still supports your muscles and metabolism.

Salad That Helps You Build Muscle

According to science, this recipe supports your body in two important ways:

1. Each serving delivers about 37 g of protein and 3 g of leucine, meeting the scientifically established leucine threshold of ~2.5 g required to trigger muscle protein synthesis (MPS). The blend of salmon, edamame, egg, and feta provides complementary amino acids that help maintain and rebuild lean muscle mass1.
2. Salmon contributes omega-3 fatty acids (EPA and DHA), which help support cardiovascular health. Olive oil and hemp seeds add unsaturated fats that benefit fat balance. The combination of fiber from edamame, greens, and cauliflower helps improve sugar control and digestion.

Modifications and Clever Techniques

• Add 30 g of cooked lentils or ½ cup quinoa to increase fiber by 3-4 g per serving.
• For a vegetarian version, replace salmon with 120 g grilled tofu and an extra boiled egg to keep leucine above 2.5 g.
• Sprinkle fresh dill or chili flakes before serving for extra brightness.