I’ve always been a big believer that eating well shouldn’t have to cost a fortune. One of my favorite pantry staples is canned salmon—it’s budget-friendly, packed with omega-3s, and so versatile. Whether you’re focusing on hormone health, transitioning off birth control, or just looking for quick, nourishing meals, these easy recipes will help you stay on track without spending hours in the kitchen. Plus, I’ll share some of my favorite meal-prep tips to keep things simple!
Canned salmon is an affordable, nutrient-dense option that provides essential omega-3s, high-quality protein, and key minerals that support hormone balance. Whether you’re transitioning off hormonal birth control, preparing for pregnancy, or just looking for simple, nourishing meals, these recipes will fit seamlessly into your routine. Plus, they’re quick to prepare and easy to meal-prep for the week!
1. Hormone-Balancing Salmon & Quinoa Salad
A protein-packed, omega-3-rich meal with fiber for gut health.
Ingredients:
- 1 can (6 oz) wild-caught salmon, drained
- 1 cup cooked quinoa
- 1/2 avocado, diced
- 1/4 cup chopped parsley
- 1/4 cup diced cucumber
- 1 tbsp olive oil
- 1 tbsp lemon juice
- 1/2 tsp sea salt
- 1/4 tsp black pepper
Instructions:
- In a bowl, mix all ingredients until well combined.
- Serve chilled or at room temperature.
Ingredient Substitutions:
- Swap quinoa for brown rice or farro.
- Use lime juice instead of lemon for a different flavor profile.
- Add a handful of leafy greens like spinach for extra folate.
Meal Prep Tip:
- Cook quinoa in advance and store in the fridge for quick assembly.
2. Omega-3 Power Salmon Patties
Easy to prep in batches for meal prep. Pairs well with greens and sweet potatoes.
Ingredients:
- 1 can (6 oz) wild salmon, drained
- 1 egg
- 1/4 cup almond flour (or oat flour)
- 1 tsp Dijon mustard
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- 1/2 tsp sea salt
- 1 tbsp olive oil (for cooking)
Instructions:
- Mix all ingredients in a bowl. Form into small patties.
- Heat olive oil in a pan over medium heat. Cook patties for 3-4 minutes per side.
- Serve with lemon wedges and a side salad.
Ingredient Substitutions:
- Replace almond flour with crushed crackers or breadcrumbs.
- Use Greek yogurt instead of Dijon mustard for a creamy texture.
- Add shredded zucchini for extra moisture and nutrients.
Meal Prep Tip:
- Make a double batch and freeze uncooked patties for quick meals.
3. Gut-Loving Salmon & Bone Broth Soup
Soothing, nutrient-dense, and great for digestion.
Ingredients:
- 1 can (6 oz) salmon, drained
- 2 cups bone broth
- 1/2 cup chopped carrots
- 1/2 cup chopped celery
- 1/4 cup diced onion
- 1 garlic clove, minced
- 1/2 tsp turmeric
- 1/2 tsp sea salt
- 1/4 tsp black pepper
Instructions:
- Sauté onions, garlic, carrots, and celery in a pot.
- Add bone broth, turmeric, and seasonings. Simmer for 10 minutes.
- Stir in salmon and cook for another 5 minutes. Serve warm.
Ingredient Substitutions:
- Swap bone broth for vegetable broth for a lighter option.
- Add cooked rice or noodles for a heartier meal.
- Stir in coconut milk for extra healthy fats.
Meal Prep Tip:
- Make a large batch and store leftovers in the fridge for up to 3 days.
These simple canned salmon recipes are not only delicious and budget-friendly but also packed with nutrients that support hormone health.
Have a favorite way to use canned salmon? Share your go-to recipes or meal ideas in the comments below—I’d love to hear how you make it work for your lifestyle!
Let me know which one you try first in the comments below!
Leave a comment