Canned Salmon Casserole

This Canned Salmon Casserole is light, creamy, and full of fresh flavor—perfect for a quick, nourishing weeknight dinner. It features cauliflower rice, quinoa, peas, and fresh herbs, all brought together with a creamy garlic aioli and a squeeze of fresh lemon. Top it with shredded Parmigiano-Reggiano for a hit of umami, or leave it off to keep it dairy-free.

This salmon casserole recipe came together on a night when the fridge was nearly empty and I was craving something simple and easy. Frozen cauliflower rice is my go-to base when I want something lighter, so I tossed it with frozen peas, canned salmon, garlic aioli, leftover quinoa, and a handful of herbs from my patio pots. The result was surprisingly delicious and worth refining.

I love casseroles, but they’re often heavy with starchy carbs and loads of cheese—two things I try to enjoy in moderation to feel my best. This version has all the classic casserole elements—protein, starch, veggies, and a creamy sauce—but with a much lighter touch, thanks to the cauliflower rice and lack of milk.

Why You’ll Love It

• Quick and convenient – Uses pantry and freezer staples like canned salmon, frozen peas, and cauliflower rice.
• Meal prep-friendly – Makes a great next-day lunch and stores well for up to 4 days.
• Nutrient-dense – Packed with omega-3s, fiber, protein, and antioxidants in every bite.
• Flexible – Easy to adapt with the ingredients you have on hand.
• Lighter than traditional casseroles – No heavy cream, condensed soups, or pasta.
• No cooking the sauce – Store-bought garlic aioli means fewer steps and more flavor.
• Dairy-free option – Just skip the cheese for a completely dairy-free salmon casserole.

Want a comfort food recipe that doesn’t weigh you down? This is it.

Key Ingredients

• SALMON – I use the Safe Catch brand (no salt added), but any boneless, skinless canned salmon will work. Don’t drain it—the liquid is rich in omega-3s.
• QUINOA – Adds protein and substance without heaviness. White or tri-color, both work well.
• CAULIFLOWER RICE – Keeps the casserole texture with fewer carbs. I recommend frozen for convenience, but fresh works too.
• PEAS – For fiber, protein, and a healthy dose of vitamins, minerals, and antioxidants. Frozen peas hold their texture best.
• GARLIC AIOLI – Creamy and flavorful, it ties everything together. Primal Kitchen is my favorite store-bought option, but avocado oil mayo + ¼ teaspoon garlic powder works in a pinch.
• FRESH HERBS – Parsley, chives, and tarragon layer in fresh, aromatic flavor. If you’re not a fan of tarragon, leave it out and just use more parsley.

See the recipe card below for the complete ingredients list and instructions.

Substitutions

• Avocado oil instead of olive oil? No problem.
• Leftover salmon fillets work too—just flake about 10 ounces and remove any skin.
• Try canned tuna for a variation.
• No shallots? Use ½ of a red or yellow onion instead.

How to Make Salmon Casserole

1. Rinse the quinoa in a fine mesh strainer until the water runs clear. Cook according to the package directions, then cover and set aside.
2. Preheat the oven to 375º F.
3. In a large pan over medium-low heat, warm the olive oil and sauté the shallot until translucent, about 2-3 minutes.
4. Add the cauliflower rice, frozen peas, and salt. Increase the heat to medium, cover, and cook, stirring occasionally, until tender (about 8 minutes).
5. In a small bowl, flake the canned salmon (with juices) using a fork. Stir in the garlic aioli.
6. Remove the veggie mixture from the heat. Add the salmon mixture, quinoa, herbs, and fresh cracked pepper. Stir to combine.
7. Transfer everything to an 8 x 8-inch glass baking dish. Bake for 20-25 minutes until the quinoa is toasted and golden. If using cheese, sprinkle it on during the last 5 minutes of baking.
8. Garnish with lemon zest, fresh chives, and a squeeze of lemon juice for extra brightness.
9. Cover leftovers and refrigerate for 3-4 days.

Tips for the Best Salmon Casserole

• Cook the quinoa in broth (like low-sodium chicken or veggie stock) for extra flavor.
• Make the quinoa ahead to save time on busy nights.
• Thaw your frozen veggies slightly while prepping other ingredients for faster cooking.
• Short on time? You can skip baking and enjoy it as a warm bowl—just note it will be softer and won’t get the crispy quinoa top.
• Reduce the salt if your canned salmon is already salted—start with ¾ teaspoon and taste.
• Boost the umami by mixing in 1 tablespoon of Four Mushroom Umami Blend (optional, but delicious).

⭐️ If you loved this salmon casserole, please leave a 5-star rating and a comment below to help others find it!

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