High-Protein Salmon “Sushi” Mason Jar Salad

All the flavours of a salmon sushi roll, creamy, crunchy, salty, and a little spicy, layered into a simple mason jar salad. This high-protein version swaps mayo for plain Greek yogurt and uses baked salmon “nuggets” for an easy meal-prep lunch or dinner. Add wild rice for a hearty sushi-style bowl, or skip it for a lighter option. Fresh, satisfying, and packed with protein.

Servings: 2

Protein: ~22–25 g per serving

Ingredients

Salmon nuggets

• 1 large salmon fillet (~300 g / 10–11 oz), skin removed

• 1 tsp avocado oil

• ½ tsp garlic powder

• ½ tsp onion powder

• ½ tsp salt

• ¼ tsp black pepper

Salad

• 1 English cucumber, thinly sliced

• 1/2 red onion, thinly sliced

• 2/3 cup shelled edamame

• 1/2 cup plain Greek yogurt

• 2 tbsp cream cheese

• 1 tbsp tamari or soy sauce

• 1 tsp toasted sesame oil

• 1 tsp sriracha

• 1 tsp crunchy chili oil

• Optional, 1 cup cooked wild rice (½ cup per serving)

Optional

• Furikake seasoning

• Avocado slices

• Extra sesame seeds

Directions

1. Bake the salmon nuggets

1. Preheat oven to 400°F (200°C).

2. Cut the salmon into 1-inch cubes (nuggets).

3. Toss with avocado oil, garlic powder, onion powder, salt, and pepper.

4. Arrange on a parchment-lined baking sheet.

5. Bake for 10–12 minutes, until cooked through and lightly golden.

6. Let cool slightly.

2. Make the creamy sushi dressing

In a bowl, whisk together: Greek yogurt, cream cheese, tamari (or soy sauce), sesame oil, sriracha, and chili oil until smooth.

3. Assemble the mason jars

Divide evenly between two large mason jars in this order:

1. Creamy sushi dressing

2. Cooked wild rice

3. Edamame

4. Red onion

5. Cucumber

6. Baked salmon nuggets

7. Optional avocado and furikake

Seal the jar and shake before eating so everything gets coated in the dressing.

Swaps & Tips

• Lower carb: Replace wild rice with cauliflower rice.

• Extra protein: Add more edamame or another ½ salmon fillet.

• Extra crunch: Top with toasted sesame seeds or crushed seaweed snacks.

• Spice level: Adjust sriracha and chili oil to taste.

• Dairy-free: Use a thick unsweetened coconut yogurt instead of Greek yogurt.

Storage

• Store sealed mason jars in the fridge for up to 2 days.

• If adding avocado, add right before serving to prevent browning.

• Shake well before eating to combine the dressing.