Canned Mackerel Salad with Cottage Cheese Dressing Keto Meal
Creamy, tangy, and packed with nourishing omega-3s, this Canned Mackerel Salad with Cottage Cheese Dressing is everything you want in a keto meal: fast, filling, and fuss-free. No need to heat up the kitchen or prep anything fancy. Just simple ingredients, big flavor, and the kind of healthy fats your body will thank you for.
Oh, and it’s ready in minutes and loaded with benefits for your keto diet and heart health.
Each serving has just 276 calories, 3.6g net carbs, and 21.9g protein.
Why You’ll Love This Recipe
- This easy recipe for cold salad is a happy choice for busy women needing a no-fuss, nutritious meal.
- Combining canned mackerel fillets, fresh veggies, and a creamy cottage cheese salad dressing takes this high protein salad to the next level.
- Creamy and fresh with no mayonnaise in sight
- High in omega-3s from canned mackerel
- Quick to prep and perfect for lunch
- Naturally low carb and gluten free
- No cooking needed, just mix and enjoy
Ingredients
Salad Base
- canned mackerel
- arugula lettuce
- cucumber
- cherry tomatoes
- olives
- fresh dill
- optional: red onion, black pepper and salt
Dressing
- Keto Ranch Dressing
- apple cider vinegar
- extra virgin olive oil
Instructions
- Wash all the vegetables and spin them in a salad spinner to drain any excess water.
- Chop all the veggies and toss them into a large bowl.
- In a blender or food processor blitz the keto Ranch dressing ingredients until smooth and creamy.
- Drain the mackerel and gently break it into chunks.
- Add the fish and creamy dressing to the veggies and toss until well combined.
- Finish with a little fresh dill on top for that extra herby pop!
- Serve immediately or chill for later in an airtight container.
Recipe Tips
- Use mackerel in olive oil for the best flavor and texture – it’s less dry than brine-packed options.
- Don’t skip the dill! It brings out the tangy flavors in the cottage cheese ranch.
- Blend the dressing smoothly. It should be creamy, not chunky.
- Use paper towel to pat your mackerel fillets dry if needed – this helps the dressing stick better.
- Mix the salad just before serving if prepping in advance to keep the arugula crisp.
- You can add a squeeze of lemon juice or zest for extra tangy flavor!
Ingredient Swaps
- Swap arugula for gem lettuce, spring onions, other fresh herbs or mixed greens.
- Use smoked mackerel or even canned salmon for a different twist.
- Replace cottage cheese ranch with Greek yogurt or cream cheese based dressings for variation.
Storage Tips
Store leftovers in a sealed container in the fridge for up to 2 days. This is best enjoyed fresh, but the flavors deepen as it chills.
Make It a Meal
Turn this salad into a full, satisfying plate:
- 🧄 Keto Garlic Bread Recipe with Crème Fraîche – warm, golden, and perfect for scooping up that creamy salad.
- 🍋 No Cook Keto Lemon Curd with Cottage Cheese – finish with something bright, tangy, and naturally high in protein.
Conclusion
Simple, quick, and oh-so-satisfying, this Canned Mackerel Salad with Cottage Cheese Dressing is your answer to healthy keto salad recipes that taste amazing and support your weight loss and wellness goals. It’s the kind of nutritious meal you’ll make on repeat!
More Keto Recipes to Try
Sauces & Dressings
- 🧄 Keto Cajun Alfredo Sauce
- 🥣 Keto Cottage Cheese Alfredo Sauce
- 🌿 Keto Basil Pesto
- 🌿 Keto Lemon Dill Cottage Cheese Sauce
- 🧄 Keto Ranch Dressing with Greek Yogurt
Salads
FAQ
Q: Can I use smoked mackerel instead of canned mackerel?
A: Yes! Smoked mackerel adds a deeper flavor and works beautifully in this recipe.
Q: Is this salad good for meal prep?
A: Absolutely. Store it in an airtight container for up to 2 days—just add the dressing right before serving.
Q: Is this salad suitable for weight loss?
A: Yes! It’s low carb, packed with protein and healthy fats, and fits easily into most keto meal plans.
Q: What makes mackerel a good choice for keto?
A: It’s an oily fish rich in omega-3 fatty acids, protein, and essential nutrients—perfect for a ketogenic diet.
Canned Mackerel Salad with Cottage Cheese Dressing
Equipment
Ingredients
Salad Base
- 2 cans canned mackerel
- 2 cups (40 g) arugula lettuce
- 1/2 cup (70 g) cucumber from about 1/2 medium cucumber
- 1/2 cup (75 g) cherry tomatoes
- 1/3 cup (45 g) olives pitted
- 2 tablespoons Fresh Dill
- 3 tablespoons red onion optional
Dressing
- 1/2 recipe Keto Ranch Dressing
- 2 tablespoons (2 tablespoons) apple cider vinegar
- 2 tablespoons (2 tablespoons) extra virgin olive oil
Instructions
- Drain the canned mackerel and flake it into chunks with a fork.2 cans canned mackerel
- Wash all the vegetables and spin them in a salad spinner to remove excess water.2 cups arugula lettuce, 1/2 cup cucumber, 1/2 cup cherry tomatoes
- Chop the cucumber, cherry tomatoes, olives, dill and onion.1/2 cup cucumber, 1/2 cup cherry tomatoes, 1/3 cup olives, 3 tablespoons red onion, 2 tablespoons Fresh Dill
- In a large mixing bowl, combine the mackerel, rocket, cucumber, tomatoes, olives, onion, and fresh dill.
- In a blender or food processor blitz the keto Ranch dressing ingredients, apple cider vinegar, and olive oil until smooth and creamy.1/2 recipe Keto Ranch Dressing, 2 tablespoons apple cider vinegar, 2 tablespoons extra virgin olive oil
- Pour the dressing over the salad and toss gently until well combined.
- Serve immediately or chill for 10–15 minutes for enhanced flavor.
Notes
- This salad is best enjoyed fresh but can be stored in an airtight container in the fridge for up to 24 hours.
- Great as a meal prep option, just keep the dressing separate until ready to serve.
- Swap arugula for gem lettuce or baby spinach.
- You can use any keto-friendly ranch dressing or try my homemade Keto Greek Yogurt Ranch Dressing.
Nutrition Per 1 (ONE) Serving
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I love how quick and protein-packed this salad is. The cottage cheese dressing takes it to the next level – creamy, tangy, and way more nutritious than mayo! Perfect meal prep for warm days or anytime I want something light but satisfying.