High-Protein Easy Salmon Melts

A warm, cheesy melt is the perfect lunchtime recipe, especially when it’s packed with protein. My High-Protein Easy Salmon Melts come together in just a few minutes, and are loaded with protein to keep you feeling fuller and more satisfied throughout your day. By using wild-caught canned salmon along with greek yogurt (instead of mayonnaise), this recipe is creamy, cheesy, and perfectly balanced. Trust me when I say that this is a recipe you’ll want to keep coming back to!

As summer begins to fade away and turn into fall, I am starting to crave all of the warm, cozy, and comforting meals. Like sandwiches! One thing about me is that I love a warm sandwich. Whether that is an egg-filled breakfast sandwich or a gooey grilled cheese, something about a warm sandwich fills me up and keeps me feeling good. And when it comes to warm sandwiches, there is nothing better than a melt!

If you’ve never had a melt before, it generally refers to any sandwich that is filled with melted cheese. I mean truly, what could be better than that?! The most common melt recipe is a tuna melt, however we’re giving that recipe a twist by swapping out the tuna for salmon. Now, could you use tuna in this recipe, if you prefer? Sure! But I love how the salmon tastes in this recipe. It’s truly perfect.

Three Reasons Why Protein MATTERS!

One of the best parts about this recipe (aside from the fact that it is delicious) is that it’s packed with protein. While I don’t count calories or macros (or share them on the blog; if you want to know why, you can read about it here), I do watch my protein intake because protein is what keeps you feeling fuller, longer. Not to mention, it also helps you build muscle, which is always exciting!

But if you’re wondering, “Nicole, why should I get more protein in?” Then I’m here to share three reasons why you should be eating more protein!

1. Muscle Maintenance and Growth: Protein is crucial for maintaining and growing lean muscle mass, as well as helping maintain and build muscle tissue. If you’re someone who works out a lot (like me), then making sure you’re getting in an adequate protein intake is a must!
2. Blood Sugar Regulation: Protein-rich meals can help stabilize blood sugar levels. And, when protein is consumed along with carbohydrates (like in this recipe with the combination of salmon and English muffins), it can slow down the digestion and absorption of sugars from the carbohydrates. This can lead to a more gradual and steady release of glucose into the bloodstream, reducing the likelihood of rapid spikes and crashes in blood sugar levels. Aka, it makes you feel more energized throughout your day!
3. Improved Mood and Cognitive Function: Protein is essential for the production of neurotransmitters, the chemical messengers that regulate mood and cognitive function. When you get in enough protein, it can the synthesis of neurotransmitters like serotonin and dopamine, which play a crucial role in maintaining a positive mood and cognitive clarity. In other words, protein makes you happier!

What You Need to Make This Delicious Protein-Packed Sandwich

• Canned Salmon: Of course, the star of the show here is the salmon, and canned salmon is essential to making this recipe. You can use leftover fresh salmon, if you prefer, but canned salmon is much easier and more affordable! My favorite is by Wild Planet because it’s wild-caught and organic.
• Celery: Celery is crunchy, hydrating, and full of fiber, making it a key ingredient to any salad recipe!
• Red Onion: Red onion is my favorite type of onion to use in salmon salad, because it tastes perfect when added in raw.
• Cornichons: Cornichons are mini French pickles that are slightly sweet, crunchy, and delicious. They’re perfect in this recipe!
• Pickle Juice: The pickle juice comes from the cornichons and gives just the right amount of flavor to this salmon salad. Plus, pickle juice is fermented, so it’s good for your gut!
• Lemon: You’ll need both the juice and the zest of one lemon for this recipe.
• Dill: Fresh dill adds a deliciously fresh flavor to this recipe. Don’t skip it!
• Greek Yogurt: Traditional salmon salad is made with mayonnaise, but we’re using greek yogurt in this recipe. Why? It adds an extra boost of protein to this recipe, and cuts back on the fat, making it a healthier alternative than traditional mayo!
• Sea Salt & Black Pepper: A touch of salt and pepper adds the perfect balance of flavor to this recipe.
• English Muffin: I use a sprouted, whole-grain English muffin for this recipe, but any English muffin will do. You can even use a gluten-free English muffin, if you prefer!
• Cheddar Cheese: Cheese is what truly makes a melt, a melt! I like using white cheddar, as it pairs perfectly with the salmon.
• Tomato: A slice of tomato adds a bright and vibrant touch to any melt recipe, especially this one!

5 Steps to Making This Easy & High-Protein Salmon Melt

Making these salmon melts takes only 15 minutes, meaning that it’s the perfect lunch to throw together on a whim! To make this salmon melt, start by preheating your oven to 350 F.

Next, while the oven is preheating, prepare the salmon mixture. Add the canned salmon to a bowl alongside the chopped celery, diced red onion, chopped cornichons, pickle juice, lemon juice and zest, dill, greek yogurt, dijon mustard, sea salt, and ground black pepper. Mix to fully combine. Then, line a baking sheet with parchment paper and place the English muffin on top, making sure it’s sliced in half.

Divide the salmon mixture amongst the two English muffin halves, then top with a slice of cheese, a tomato, and more salt and pepper (if desired). Finally, bake the melts until the cheese is melted. This should take approximately 5 minutes. Once it’s done, remove it from the oven and enjoy! This recipe makes one sandwich, however you can easily double to triple the recipe and keep it in the fridge for up to three days!

If you make this recipe, please be sure to leave a review and rating below! To see more recipes and behind the scenes, follow along on Instagram, TikTok, and Youtube! I’m also now on Pinterest, so stop by and take a look at what’s new.

** Photography by Gayle McLeod