Low Fat Salmon Casserole

This Low Fat Salmon Casserole brings together the richness of salmon with a creamy, herb-infused sauce—all without relying on heavy cream or cheese. By using flaky canned salmon, fat-free Greek yogurt, and whole grain pasta, we keep this meal satisfying yet under 8 grams of fat per serving. It’s a protein-packed, heart-healthy dinner that’s as comforting as it is nourishing.

About This Recipe

Every bite is creamy, savory, and gently flavored with dill and lemon. The salmon brings a mild, satisfying richness, while peas and onions add sweetness and texture. It’s like a tuna casserole’s fresher, lighter cousin—just as cozy, but with a brighter twist.

This dish is a weeknight winner. It comes together fast with pantry staples, and it’s great for make-ahead meals. Bake it once, and enjoy easy lunches or dinners for days.

Why This Recipe Belongs in Your Diet

Salmon is rich in omega-3 fatty acids, which support heart and brain health—but canned salmon is also low in saturated fat and easy on the wallet. Greek yogurt stands in for cream, keeping the dish light and tangy while boosting protein. Combined with whole grain pasta and veggies, it makes a balanced, satisfying meal.

What You’ll Need (Ingredients)

This simple mix of wholesome ingredients turns canned salmon into a creamy, satisfying casserole.

• 2 (5 oz) cans salmon, drained and flaked: Packed with protein and healthy fats, but low in saturated fat.
• 2 cups cooked whole grain pasta (elbow or rotini): Adds fiber and chew without spiking blood sugar.
• 1/2 cup fat-free plain Greek yogurt: Makes the sauce creamy without added fat.
• 1/2 cup 1% milk: Helps loosen the sauce while staying low in fat.
• 1/2 cup frozen peas: Adds sweetness and color.
• 1 small onion, finely diced: Builds flavor and texture.
• 1 tablespoon lemon juice: Brightens the dish and complements the salmon.
• 1 teaspoon Dijon mustard: Adds tang and depth.
• 1/2 teaspoon dried dill: Classic pairing with salmon for herby flavor.
• 1/2 teaspoon garlic powder: Enhances overall savoriness.
• 1/4 teaspoon salt: Seasons the dish without overpowering.
• 1/4 teaspoon black pepper: A little heat to round things out.
• Optional: 1/4 cup whole wheat breadcrumbs or crushed whole grain crackers for topping.

How to Make Low Fat Salmon Casserole

1. Preheat oven to 375°F (190°C).
2. Cook aromatics: In a nonstick skillet over medium heat, sauté onion for 3–4 minutes until softened.
3. Mix the sauce: In a large bowl, whisk together Greek yogurt, milk, lemon juice, Dijon, dill, garlic powder, salt, and pepper.
4. Combine ingredients: Stir in the cooked pasta, flaked salmon, peas, and sautéed onion. Mix until well combined.
5. Assemble: Spread mixture into a lightly greased 8×8-inch baking dish. Sprinkle with breadcrumbs or crushed crackers, if using.
6. Bake: Bake uncovered for 20–25 minutes, until bubbly and lightly golden on top.
7. Serve: Let cool slightly and garnish with fresh herbs or lemon zest if desired.

Recipe Tips and Variations

• Use fresh or leftover cooked salmon instead of canned.
• Swap peas for chopped spinach or steamed broccoli.
• Add a pinch of red pepper flakes for a spicy twist.
• Make it gluten-free with chickpea pasta and gluten-free breadcrumbs.

How to Store Leftovers

Cool completely, then store in an airtight container in the fridge for up to 3 days. Freeze in single portions for up to 2 months. Reheat in the oven or microwave until warmed through.

Nutrition Facts

• Serving Size: 1/6 of casserole
• Calories: 310 kcal
• Fat: 7.4 g
• Carbohydrates: 22 g
• Protein: 27 g
• Sodium: 460 mg

Try More Recipes:

• Low-Fat Pork Casserole Recipe
• Low-Fat Chicken Tortilla Casserole Recipe
• Low-Fat Beef Enchilada Casserole Recipe