Whether you are looking for a packable lunch or a healthy dip to serve at a get-together, look no further. Canned salmon is rich in omega-3 fats — and, combined with Greek yogurt — delivers a delicious protein-packed dip or spread. Cauliflower has the crunch you crave, while adding a serving of vegetables.
Salmon Pate With Cauliflower Dippers
Ingredients
- 2 5-oz. (284g) cans pink salmon, drained
- 1/2 cup (30g) fresh parsley
- 1 cup (245g) plain nonfat Greek yogurt
- 2 tsp (4g) lemon zest
- 1 tbsp lemon juice
- 2 tbsp (20g) onion, minced
- ½ tsp Dijon mustard
- ¼ tsp salt
- 1 medium head cauliflower
Directions
Place the drained salmon and parsley in a food processor bowl and process until well minced. Scrape down the sides, then add the yogurt, lemon zest, and onion and process until fully combined. Transfer to a 3-cup storage container and refrigerate for at least 30 minutes.
Cut the cauliflower into bite-sized florets, then peel and slice the stem. Keep tightly covered in the refrigerator.
Once chilled, serve the cauliflower alongside the salmon pate for dipping.
Serves: 4 | Serving Size: 1/2 cup pate, plus 1 cup of cauliflower dippers
Nutrition (per serving): Calories: 131; Total Fat: 3g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 1g; Cholesterol: 31mg; Sodium: 353mg; Carbohydrate: 11g; Dietary Fiber: 3g; Sugar: 5g; Protein: 18g
Nutrition Bonus: Calcium: 19%; Iron: 8%; Vitamin D: 40%; Potassium: 727mg; Vitamin C: 140%
Originally published June 26, 2020; Updated April 2026
