If you’re looking for a quick, budget-friendly, and protein-packed meal idea, let me introduce you to one of my all-time favorite go-to recipes: High Protein Salmon Veggie Patties.
Made with simple pantry staples like canned salmon, Greek yogurt, flour, and fresh veggies, these little patties are crispy on the outside, tender on the inside, and absolutely loaded with nutrition. Best of all? They’re low in calories but high in protein, making them the perfect recipe for weight loss, meal prep, or just a healthy family dinner.
This recipe has quickly become a staple in my kitchen, and I’m so excited to share it with you today!
As a Shopify Collabs and Amazon Associates affiliate, I make a commission if you choose to purchase through my links at no extra cost to you.
Why You’ll Love This High Protein Canned Salmon Recipe
There are so many reasons to love these salmon patties, but here are my top five:
- Protein-Packed – With around 15–16 grams of protein per patty, these will keep you full and fueled.
- Low Calorie – At only ~140 calories each, you can enjoy them guilt-free.
- Budget-Friendly – Canned salmon is often much cheaper than fresh, but just as nutritious.
- Quick & Easy – The recipe comes together in under 30 minutes.
- Versatile – Serve them as a main dish, on top of a salad, in a lettuce wrap, or even as a healthy burger alternative.
Whether you’re meal prepping for the week, looking for a lighter dinner option, or trying to get more omega-3s into your diet, these low calorie salmon patties will be your new best friend.
Ingredients for Healthy Salmon Patties
One of the best things about this recipe is that it uses everyday ingredients you probably already have on hand.
Ingredients (makes 6 patties)
- 1 (14.75 oz) can pink salmon, drained and flaked (with bones & skin if desired for extra calcium)
- 2 large eggs (or ½ cup liquid egg whites for lower calories)
- ½ cup plain nonfat Greek yogurt
- ½ cup all-purpose flour (or whole wheat flour if preferred)
- 1 cup finely chopped vegetables (zucchini, bell pepper, onion, or spinach)
- 1 tsp garlic powder
- 1 tsp onion powder
- ½ tsp smoked paprika
- ½ tsp salt
- ¼ tsp black pepper
- Juice of ½ lemon
Optional: fresh herbs (dill, parsley, or cilantro)
Step-by-Step Instructions
Ready to make your own batch of these easy high protein salmon patties? Let’s get cooking!
Step 1: Prep the salmon
Drain the canned salmon well, then flake it with a fork in a large mixing bowl. If you’re using bone-in salmon, don’t worry — the bones are soft, packed with calcium, and will break down easily.
Step 2: Mix the binder
Add the eggs, Greek yogurt, flour, lemon juice, and seasonings to the bowl. Stir until everything is smooth and combined.
Step 3: Add vegetables
Fold in your chopped vegetables. The mixture should be thick enough to hold its shape. If it feels too wet, sprinkle in a bit more flour.
Step 4: Shape and cook
Form the mixture into 6 patties, each about ½-inch thick. Heat a nonstick pan with a light spray of olive oil. Cook over medium heat for 3–4 minutes per side, until golden brown and firm.
Step 5: Serve and enjoy
That’s it! Your healthy salmon patties are ready to serve. I love topping them with a simple Greek yogurt sauce (Greek yogurt + lemon juice + dill) and pairing with a side salad or roasted veggies. You can also serve it up on a slice of homemade bread or crispy sourdough toast!
Nutrition Breakdown
Here’s the approximate nutrition per patty (based on 6 patties):
- Calories: 140
- Protein: 15g
- Carbs: 7g
- Fat: 4g
- Fiber: 0.5g
That means you can enjoy two patties with a side salad for a high protein meal under 300 calories — perfect for anyone looking to eat healthier without sacrificing flavor.
Tips for the Best Low Calorie Salmon Patties
- Drain well – Too much liquid in the salmon or veggies can make the patties fall apart.
- Chop finely – Small veggie pieces blend better into the patties.
- Don’t overcook – Salmon cooks quickly; just a few minutes per side is enough.
- Make ahead – These patties store beautifully for meal prep.
Variations to Try
This recipe is very forgiving, so feel free to experiment:
- Spicy Salmon Patties – Add chili flakes or a dash of sriracha.
- Low Carb Option – Swap the flour for almond flour or crushed pork rinds.
- Baked Salmon Patties – Bake at 400°F for 18–20 minutes on parchment paper instead of pan-frying.
- Air Fryer Salmon Patties – Cook at 375°F for 10–12 minutes, flipping halfway through.
How to Serve Salmon Patties
These protein-packed salmon patties are incredibly versatile:
- Serve on top of a fresh green salad with light dressing.
- Make them into a “burger” with a whole grain bun or lettuce wrap.
- Pair with roasted sweet potatoes and steamed broccoli for a balanced meal.
- Crumble over a grain bowl with quinoa, spinach, and avocado.
Why Canned Salmon is a Healthy Choice
I know fresh salmon gets all the love, but don’t sleep on canned salmon! It’s shelf-stable, affordable, and packed with the same heart-healthy omega-3 fatty acids as fresh salmon. Plus, it’s a fantastic source of protein, calcium (if you use bone-in), and vitamin D.
Using canned salmon also makes this recipe budget-friendly and convenient. No need to thaw, debone, or spend big money at the fish counter — just open a can and get cooking!
Meal Prep & Storage
These patties are perfect for meal prepping. Here’s how:
- Fridge: Store in an airtight container for up to 4 days.
- Freezer: Wrap patties individually and freeze for up to 3 months. Reheat in a skillet, oven, or air fryer.
- Lunchbox-friendly: These taste great cold too, so they’re perfect for work or school lunches.
Final Thoughts
If you’ve been looking for an easy high protein low calorie recipe with canned salmon, these salmon patties are a must-try. They’re budget-friendly, simple to make, and absolutely delicious.
Whether you’re focused on weight loss, high protein meal prep, or just trying to eat more nutrient-dense foods, this recipe checks all the boxes.
Give them a try this week and let me know how you served them — I’d love to hear your favorite variations!
And I commend joy, for man has nothing better under the sun but to eat and drink and be joyful, for this will go with him in his toil through the days of his life that God has given him under the sun. Ecclesiastes 8:15
High Protein Salmon Patties (Low Calorie & Easy)
Ingredients
Method
- Drain the canned salmon well, then flake it with a fork in a large mixing bowl. If you’re using bone-in salmon, don’t worry — the bones are soft, packed with calcium, and will break down easily.
- Add the eggs, Greek yogurt, flour, lemon juice, and seasonings to the bowl. Stir until everything is smooth and combined.
- Fold in your chopped vegetables. The mixture should be thick enough to hold its shape. If it feels too wet, sprinkle in a bit more flour.
- Form the mixture into 6 patties, each about ½-inch thick. Heat a nonstick pan with a light spray of olive oil. Cook over medium heat for 3–4 minutes per side, until golden brown and firm.
- That’s it! Your healthy salmon patties are ready to serve. I love topping them with a simple Greek yogurt sauce (Greek yogurt + lemon juice + dill) and pairing with a side salad or roasted veggies.
Notes
Nutrition Breakdown
Here’s the approximate nutrition per patty (based on 6 patties):- Calories: 140
- Protein: 15g
- Carbs: 7g
- Fat: 4g
- Fiber: 0.5g
Don’t forget to save this recipe on Pinterest so you don’t lose it! 🐟🥘
Leave a Reply