Salmon nachos are quick to make, comforting, and good for your heart! These high protein nachos can be eaten straight from the pan, and the toppings are endless!
Who doesn’t love nachos?
Nachos don’t have to be a “bad” snack. I’ll show you how to watch your sodium intake and add protein full of heart healthy omega 3 fatty acids with this salmon nachos recipe.
Why Make High Protein Nachos?
- all you need is a sheet pan
- snack, appetizer, main meal! If you like tacos, you will like this meal! Nachos are like deconstructed tacos – just more fun to eat!
- canned salmon is less expensive than fresh, or smoked salmon
- unlike other nacho recipes, this one is rich in protein to keep you full longer
- contains other heart healthy ingredients like black beans
Salmon and Heart Health
Heart healthy eating guidelines suggest eating fatty fish like salmon 2-3 times per week (1). It is full of heart healthy nutrients like omega 3 fatty acids, and low in saturated fat (the type of fat that can raise your LDL cholesterol levels).
If you are not sure about salmon? Why not try it with other foods you love, like corn chips and cheese?
As a bonus, when canned salmon is baked in the oven, it hides the fishy smell which can be a turn-off for some.
Choose Canned Salmon
Canned salmon is
- wild caught
- inexpensive compared to fresh
- is Atlantic or known as “sockeye salmon”
- contains more blood pressure lowering calcium with the bones
- rich in Omega 3s, protein, and Vitamin D
- is more readily available at grocery stores
- has a longer shelf life, and can be purchased on sale
- canned salmon is usually younger and has less mercury
Salmon nachos are full of foods that can unclog your arteries and lower your blood pressure.
Tortilla chips – thick corn tortilla chips work well here. There are lots of toppings, so you want to be sure they can handle the weight of all the goodies. Opt for unsalted when possible!
Salmon – I highly recommend salmon with the bones for the added calcium, and the bones are so soft you won’t even notice them. Also, be sure to purchase low sodium salmon because the cheese in the dish really pushes the sodium content up quickly.
Black beans – these provide some filling, cholesterol lowering soluble fiber. Find a can that says “no salt added” for the lowest sodium amount.
Low sodium taco seasoning – this spice mix has an unbelievable flavor, and it helps to keep the overall dish low in sodium with the added cheese and tortilla chips
Red onion, red bell pepper, green bell pepper – add nutrients and color to the dish!
Shredded cheddar cheese – I recommend old cheddar. The stronger the flavor, the less you need.
Cilantro – keeps things fresh, and the color adds a nice pop
How To Make High Protein Nachos?
First, drain the salmon, and mix it with the taco seasoning. This step helps to ensure even flavoring.
Then the most important part, the key to making sheet pan nachos, is the layering. Make sure each ingredient is spread evenly so each chip has a little bit of everything on it.
Start by layering the tortilla chips.
Then goes the seasoned salmon, black bean, peppers, onions, and finally top with cheese.
They only cook for 5-10 minutes. Once the cheese is melted, they are done!
Top with cilantro and any other toppings you desire.
Oh, and keep clean up a breeze by layer the baking sheet with parchment paper.
Watch The Video Tutorial
These protein nachos don’t reheat well because the chips get soggy when refrigerated. It is best eaten in one sitting.
The good news is, you can make as much or as little as you like. This recipe serves four. If you are only cooking for two, cut the recipe in half and only fill half of the sheet pan. It will work just as well.
As I mentioned the toppings for salmon nachos are limitless! Try:
- a squeeze of lime or orange
- other legumes like lentils and chickpeas
- shredded lettuce
- low sodium salsa
- diced tomato
- Greek yogurt instead of sour cream
- don’t have canned salmon? try the leftover baked salmon fillet
Other Salmon Recipes
A good-for-you nacho recipe? Sign me up!
Recipe by Marissa Frodsham, Nutrition Student. Article was written by Veronica Rouse, MAN, RD, CDE.
- 1 Baking sheet
- 1 Mixing Bowls
- 4 cup tortilla chips unsalted
- 1 can canned salmon low sodium
- 1 tbso taco seasoning low sodium
- 1 cup black beans no salt added
- ½ red bell pepper diced
- ½ green bell pepper diced
- ¼ cup red onion diced
- ¾ cup cheese grated
- ¼ cup cilantro chopped
- greek yogurt
- Preheat oven to 400°F. Line a tray with parchment paper.
- Prepare ingredients: drain and rinse black beans, dice bell peppers, red onion, grate cheese.
- Drain canned salmon and add to a small bowl, mixing with low sodium taco seasoning.
- Add tortilla chips to the baking tray, add seasoned salmon, black beans, bell peppers, onions, jalapeno, and cheese.
- Place in the oven and bake for 5-10 minutes, until cheese is melted, chips will startto s lightly brown at the edges.
- Top with chopped cilantro, if desired, and enjoy with salsa and guacamole.