Joy Bauer’s 5-Ingredient Anti-Inflammatory Salmon Salad

The Today Show‘s favorite dietitian, Joy Bauer, just shared her ultimate “power lunch” on Instagram, and we’re already hooked. Her Wild Salmon & Chickpea Salad has that perfect balance of nutrition, simplicity and flavor, with an added bonus of needing just five core ingredients. It’s a no-fuss solution for anyone looking to enjoy a healthy, satisfying meal with minimal effort. Whether you’re juggling a busy schedule or prepping for the week ahead, this recipe proves that a wholesome lunch doesn’t have to be complicated.

Making this recipe couldn’t be easier. First, you’ll gather those ingredients: wild, boneless, skinless salmon, canned chickpeas, chopped red onion, chopped red bell pepper and red wine vinegar. (You’ll also need to snag a touch of olive oil from your pantry.) While using a can of salmon for this recipe would make it ultra-convenient, you can also opt for freshly cooked salmon—making this recipe a great way to repurpose your dinner leftovers.

Start by breaking up your salmon in a medium bowl. Then add your rinsed and drained chickpeas, red onion and red bell pepper. To bring it all together, drizzle in equal parts extra-virgin olive oil and red wine vinegar. Stir well until the ingredients are evenly coated, and you’re all set. 

This salad can be served right away, but if you’re meal prepping, it keeps in the fridge for up to two days, making it perfect for busy weeks. You can enjoy it on its own, toss it over a bed of greens or even scoop it into a whole-grain wrap for a portable lunch. However you choose to serve it, this salad is a true time-saver, and it might even come in handy on those pantry or fridge clean-out days. After all, spare herbs would fit right into your bowl, and you could even squeeze in any leftover citrus you have lying around. 

Beyond being quick and easy, this recipe is packed with nutritional benefits. Wild salmon, the star ingredient, is rich in omega-3 fatty acids—known for their anti-inflammatory properties and benefits to heart and brain health. These healthy fats can even help regulate mood, making the salmon an essential addition to your diet. Plus, chickpeas provide a generous serving of plant-based protein and fiber, which will keep you feeling full and energized throughout the day.

This recipe also checks the boxes for our anti-inflammatory eating parameters. The combination of chickpeas and salmon provides key ingredients for fighting inflammation: legumes and omega-3 fatty acids. Add in antioxidant-rich veggies and heart-healthy olive oil, and you’ve got a winning formula for a delicious, inflammation-fighting meal.

One of the best things about this recipe is its versatility. Whether you’re preparing it for lunch, taking it to work or making it in bulk for the week, it easily fits into any routine. If you’re looking for more easy anti-inflammatory recipes, try our seven-day Anti-Inflammatory Meal Plan for Beginners, created by a dietitian. It’s a great way to kickstart your journey toward reducing inflammation while enjoying tasty, nourishing meals all week.