10-Minute Salmon, Chickpea and Herb Salad Bowl
A protein-rich, zero-cook meal bowl featuring canned wild salmon, fiber-dense chickpeas, and creamy Greek yogurt. Perfectly portable and adaptable to eat cold or lightly warmed during a busy night shift.
Prep
10 min
Cook
0 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Becky + Lila
Becky created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
0 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Basic kitchen utensils
Time saver
Make-Ahead Friendly: This bowl holds up wonderfully in the fridge for up to 2 days without getting soggy.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 4 steps complete
Next: Combine the drained chickpeas
- 01
Combine the drained chickpeas
In a medium bowl, combine the drained chickpeas, drained canned salmon, Greek yogurt, olive oil, lemon juice, dried dill, salt, and black pepper.
Tap card to mark done - 02
Flake the salmon gently with a fork…
Flake the salmon gently with a fork and mix all ingredients until evenly coated and combined.
Look for: evenly coated and combined
Tap card to mark done - 03
Fold in the fresh baby spinach leaves…
Fold in the fresh baby spinach leaves so they are light coated in the dressing.
Tap card to mark done - 04
Transfer to an airtight container
Transfer to an airtight container. Serve cold immediately, or pack for your shift and keep chilled until ready to eat.
Look for: ready to eat
Tap card to mark done
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