Budget Muscle-SaverDinnerHigh-proteinBudget
Canned Salmon Burgers with Seasonal Veg
Pantry protein that punches above its price.
Time
25 min
Servings
4
Protein
28g
/ serving
$2.30
Why it helps on GLP-1
Canned salmon is one of the most cost-effective sources of complete protein and omega-3s available — half the price of fresh salmon with equal nutrition. Forming patties is a 'set it and forget it' way to hit your weekly omega-3 target without spending fresh-fish money.
Ingredients
- 012 (15 oz) cans wild salmon, drained
- 022 large eggs
- 031/3 cup almond flour or whole grain breadcrumbs
- 041/4 cup finely diced red onion
- 051 tbsp Dijon mustard
- 061 tsp Old Bay seasoning; juice of 1/2 lemon; salt, pepper
- 072 tbsp olive oil for cooking
- 08Side veg: 1 lb green beans or asparagus, 1 tbsp olive oil, salt
Instructions
- 1
Drain salmon, removing any large bones (small bones are calcium — leave them).
- 2
Mix salmon, eggs, almond flour, onion, Dijon, Old Bay, lemon, salt, pepper.
- 3
Form into 4 patties about 3/4 inch thick. Refrigerate 10 minutes to firm up.
- 4
Meanwhile, roast green beans at 425°F with olive oil and salt for 12 minutes.
- 5
Heat olive oil in a non-stick skillet. Cook patties 4 minutes per side until golden.
- 6
Serve with the roasted greens on the side.
GLP-1 notes
- ·Cooked patties freeze well — wrap individually for grab-and-go protein.
- ·Almond flour keeps these gluten-free and adds healthy fat.
- ·Pair with a small dollop of Greek yogurt + dill for extra protein.