Food For Life: Savoury Salmon Bites

Food For Life blogger Lauren Follett.

by Lauren Follett, BA, RHN, Registered Nutritionist

We moms have to stick together when it comes to healthy toddler meals and snacks that can be whipped up in no time.

We’ve all been there: you come home from your afternoon outing, it’s 4:50 pm, dinner is at 5 pm, your kids are hungry and you scan your pantry and fridge wondering what the heck you’re going to feed them. I’ll admit, sometimes dinner is yogurt and berries or sprouted toast with coconut oil and almond butter. While those options are healthy, it feels better when you give your kids something that is actually classified as dinner, not breakfast.

My Savoury Salmon Bites were created the other day when I was in last-minute dinner mode, and they turned out so well I had to share the recipe. I recently bought a Costco six-pack of canned Ocean’s wild pink salmon that I had to get through so I created a healthy version of the typical mayonnaise-heavy salmon salad we’re all familiar with. (A quick side-note about salmon: salmon is a healthier choice than tuna because it’s lower in mercury and is still an amazing source of omega-3 fatty acids and protein. Make sure it’s MSC certified or says responsibly sourced – Ocean’s is a good brand.)

In order to make a good salmon salad you need to add something creamy and something flavourful. Traditionally this would be mayo and salt. Perfect healthy substitutions include Greek yogurt, mustard and Mrs. Dash. Greek yogurt adds a boost of protein, while mustard and Mrs. Dash add flavour but without added sodium.

The best part about my salmon bites is they don’t require cooking or chopping – just mix all ingredients together, scoop into balls on your kid’s plate, and boom – done. In one version I added some chopped cucumber for some crunch and freshness or if you have a ripe avocado on hand or hummus, all are welcome additions. (The image doesn’t look very appetizing, but they are tasty – I promise!)


Savoury Salmon Bites


1 can Ocean’s Salmon (wild sockeye or wild pink)

1 tbsp. plain Greek yogurt

1 tsp. Dijon mustard

¼ tsp. Sea Salt

Optional additions:

1/2 small avocado

1 tbsp. hummus

1/4 cup chopped cucumber, diced small


Drain and flake salmon into a bowl.

Add yogurt, mustard, Mrs. Dash and any other optional additions. Combine using a fork until everything is mixed together.

Using a melon baller or small spoon, scoop salmon bites on a plate and serve.

If your toddler is a bit older, scoop bites onto cucumber rounds and serve.

Calling all moms: feel free to share your healthy, easy toddler meal & snack ideas to give all our kids some much-needed variety!

For more information on healthy, omega-3-rich sustainable seafood choices for your kids (say that fast 3 times!), check out KidSafe Seafood at:



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