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Postpartum · Lunch

Salmon Salad Sandwich on Seeded Bread

Canned salmon mashed with yogurt, lemon and dill, piled on seeded bread with cucumber - the mood-food lunch that takes twelve minutes.

A can-opener lunch with intent behind it: bright, lemony salmon salad that asks nothing of the kitchen beyond a bowl and a fork. It suits the feeding-around-the-clock stretch because the filling mixes ahead, the sandwich eats one-handed, and there is no actual cooking standing between you and it.

Salmon Salad Sandwich on Seeded Bread - Canned salmon mashed with yogurt, lemon and dill, piled on seeded bread with cucumber
Easy
Pescatarian Omega-3Vitamin DCalciumCholine

Ingredients

for 2 people
  • 2cans salmon (150 g each), drained, bones mashed in
  • 4 tbspGreek yogurt
  • 1 tspDijon mustard
  • 1lemon, half juiced
  • 10 gdill, chopped
  • 1celery stalk, finely chopped
  • 4slices seeded whole-grain bread
  • ½cucumber, sliced

Open this recipe in the interactive app to scale servings, switch to oz and cups, and tick ingredients off as you cook.

Per serving (approx.): 490 calories · 32 g protein · 40 g carbs · 22 g fat · 6 g fiber

Method

  1. Prep. Drain the cans of salmon, pressing the lid to squeeze out the liquid, and tip the fish into a medium bowl. Finely chop the celery stalk and the dill, and juice half the lemon.
  2. Mash. Mash the salmon with a fork for about a minute, breaking the soft bones in until they vanish into the fish. The mixture should look evenly flaked with no large pieces left.
  3. Mix. Stir in the Greek yogurt, Dijon mustard, lemon juice, dill and celery until creamy and well combined, about 30 seconds. Taste and add more lemon juice if you want it brighter.
  4. Build. Pile the salmon salad onto the seeded bread slices, spreading it to the edges. Top with overlapping cucumber slices so each bite gets crunch. The filling keeps covered in the fridge for two days.
Worth knowingCanned salmon is the postpartum trifecta: DHA for mood, vitamin D for the indoor months, calcium if you keep the bones.

Is this safe while breastfeeding?

Yes - nothing in this sandwich is restricted while breastfeeding. The salmon point is positive rather than cautionary: DHA transfers into milk, so oily fish keeps its place, and the pattern to hold is 1-2 portions of oily fish a week, with 2 as the cap per NHS breastfeeding advice. The yogurt is pasteurized, and the rest is bread and salad.

Substitutions & allergens
  • Mayonnaise or an oat-based yogurt binds the filling in place of Greek yogurt - the oat swap removes dairy.
  • Any gluten-free loaf works under the filling - removes gluten; toasting helps it hold together.
  • Canned sardines mash in exactly the same way and keep the oily-fish character - the fish itself is the sandwich, so it stays.
  • Boneless salmon fillets work if mashed-in bones are not your texture - the calcium angle the recipe leans on goes with them.

Storage & reheating

The filling and the built sandwich age differently. Mixed filling goes into the fridge within 1-2 hours and keeps for 48 hours, per FSA chilling guidance - the same two days the recipe plans for. Build each sandwich fresh, since assembled ones turn soft in the box, and skip the freezer: yogurt-bound fillings split as they thaw.

Checked against the public guidance we follow - see our sources & editorial standards.

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This is general information, not medical advice - always check with your doctor or midwife. See our sources and standards.