If you are looking for 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 (1, 2). Cauliflower has the crunch you crave, while adding a serving of vegetables (3).
Active time: 15 minutes | Total time: 45 minutes
Creamy Salmon Spread With Cauliflower Dippers
Ingredients
- 2 5-oz. (284g) cans pink salmon, thoroughly drained
- 1/2 cup (30g) fresh parsley
- 1 tbsp lemon juice
- 3/4 cup (245g) nonfat plain Greek yogurt
- 2 tsp (4g) lemon zest
- 1 small shallot, minced
- 1 clove garlic, minced
- 1 tsp Dijon mustard
- ¼ tsp salt
- 1 medium head cauliflower
Directions
Place thoroughly drained salmon, parsley and lemon juice in a food processor bowl and process until well minced. Scrape down the sides, then add the yogurt, lemon zest, shallot, garlic, dijon, and salt 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. Keep tightly covered in the refrigerator.
Once chilled, serve the cauliflower alongside the salmon spread for dipping.
Serves: 6 | Serving Size: 1/3 cup spread, plus 1 cup of cauliflower dippers
Nutrition (per serving): Calories: 85; Total Fat: 2g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Polyunsaturated Fat: 0g; Cholesterol: 20mg; Sodium: 237mg; Carbohydrate: 8g; Dietary Fiber: 3g; Sugar: 4g; Protein: 11g
Nutrition Bonus: Calcium: 12%; Iron: 6%; Vitamin D: 27%; Potassium: 488mg; Vitamin C: 94%
Originally published June 26, 2020; Updated April 2026
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