Salmon & Brussels Sprouts with Creamy Horseradish Yogurt Sauce

A Light, Satisfying, and High-Protein Dinner You’ll Make Again and Again

There are some meals that feel indulgent but still align perfectly with a healthy lifestyle. This Salmon & Brussels Sprouts with Horseradish Cream is exactly that kind of recipe. It’s elegant enough for entertaining, nourishing enough for everyday dinners, and simple enough for busy weeknights. If you are focused on eating high-protein, low-carb, and balanced meals, this dish deserves a permanent place in your meal rotation.

This recipe was designed with health, flavor, and practicality in mind. Every ingredient serves a purpose: the salmon provides high-quality protein and omega-3 fats, the Brussels sprouts deliver fiber and essential nutrients, and the creamy horseradish yogurt sauce ties everything together with a bold yet refreshing flavor. The result is a complete, satisfying meal that feels restaurant-worthy while still being easy to prepare at home.

One of the biggest advantages of this recipe is its nutritional balance. Many people struggle to find meals that are filling without being heavy, flavorful without being loaded with sugar, and satisfying without derailing weight-loss goals. This dish accomplishes all three. It is naturally low in carbohydrates, rich in protein, and built around whole, real ingredients.

Another reason this recipe works so well is its versatility. You can serve it as a casual weeknight dinner, prepare it as a meal-prep option for the week, or plate it beautifully for guests. The flavors are approachable but sophisticated, making it suitable for almost any occasion.

The horseradish cream sauce deserves special attention. Made with Greek yogurt instead of mayonnaise or heavy cream, it provides a creamy texture without excessive calories. The horseradish adds a gentle heat that complements the richness of the salmon, while lemon juice brightens the entire dish. Even people who think they don’t like horseradish often find themselves loving this sauce because it is balanced rather than overpowering.

From a health perspective, this is an ideal meal for anyone focusing on weight loss, muscle maintenance, or overall wellness. The protein content helps support lean muscle and keeps you full longer, while the fiber from the vegetables supports digestion and stable blood sugar. It’s a meal that truly supports your goals instead of working against them.

Why This Recipe Works for Healthy Eating

Salmon is one of the most nutrient-dense proteins you can include in your diet. It’s rich in omega-3 fatty acids, which are known to support heart health, brain function, and inflammation control. It’s also an excellent source of complete protein, meaning it contains all essential amino acids your body needs.

Brussels sprouts are often underestimated, but they are a powerhouse vegetable. They contain fiber, vitamin C, vitamin K, and antioxidants that support immune function and overall health. When roasted, their natural sweetness comes through, creating a delicious contrast to the savory salmon.

The Greek yogurt-based sauce keeps this recipe light while still offering a creamy mouthfeel. Greek yogurt adds additional protein, probiotics, and calcium, making this dish even more nutritionally valuable. This is a smart swap for traditional creamy sauces that rely heavily on fat and calories.

Ingredients (Serves 2 Generously)

For the Salmon and Brussels Sprouts:

  • 2 salmon fillets (5–6 oz / 140–170 g each)
  • 2 cups Brussels sprouts, halved
  • 1 tablespoon olive oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon garlic powder (optional)
  • 1/2 teaspoon paprika (optional)

For the Creamy Horseradish Yogurt Sauce:

  • 1/2 cup nonfat or low-fat Greek yogurt
  • 1 tablespoon prepared horseradish (adjust to taste)
  • 1 teaspoon lemon juice
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper
  • 1 teaspoon Dijon mustard (optional, for depth of flavor)

Step-by-Step Instructions

Begin by preheating your oven to 400°F (200°C). This temperature allows the Brussels sprouts to roast beautifully while also cooking the salmon evenly.

Prepare the Brussels sprouts by trimming the ends and slicing them in half. Place them in a mixing bowl, drizzle with olive oil, and season with salt, pepper, and optional garlic powder. Toss well to ensure every piece is coated.

Spread the Brussels sprouts in a single layer on a baking sheet lined with parchment paper. Giving them space helps them roast rather than steam, which leads to better caramelization and flavor.

Roast the Brussels sprouts for 15 minutes before adding the salmon. This gives them a head start and ensures they become tender and golden without overcooking the fish.

While the sprouts are roasting, prepare the salmon. Pat the fillets dry with a paper towel. Season both sides with salt, pepper, and paprika if using. This simple seasoning allows the natural flavor of the salmon to shine.

After the Brussels sprouts have roasted for 15 minutes, remove the baking sheet from the oven and push the sprouts to the sides. Place the salmon fillets in the center of the pan.

Return the baking sheet to the oven and continue roasting for another 8–10 minutes, depending on the thickness of the salmon. The fish should flake easily with a fork when done.

While everything is in the oven, prepare the horseradish yogurt sauce. In a small bowl, whisk together the Greek yogurt, horseradish, lemon juice, salt, pepper, and Dijon mustard if using. Taste and adjust seasoning as needed.

The sauce can be made ahead of time and stored in the refrigerator for up to three days. In fact, letting it rest for a bit allows the flavors to develop even more.

Once the salmon and Brussels sprouts are done, remove them from the oven and let them rest for a minute or two. This allows the juices in the salmon to redistribute, resulting in a more tender texture.

To serve, plate the roasted Brussels sprouts, top with the salmon, and drizzle or dollop the horseradish yogurt sauce over the fish. You can also serve extra sauce on the side for dipping.

Nutrition Information (Per Serving)

Approximate values per serving (1 salmon fillet, half the sprouts, half the sauce):

  • Calories: 310
  • Protein: 38 g
  • Fat: 14 g
  • Carbohydrates: 7 g
  • Fiber: 3 g
  • Net Carbs: 4 g

These values make this recipe ideal for low-carb, high-protein lifestyles including keto-style eating, diabetic-friendly plans, and general weight-loss approaches.

Weight Watchers SmartPoints

Estimated WW SmartPoints per serving: 4–5 points

This calculation is based on:

  • Salmon contributing healthy fats and protein
  • Greek yogurt being low-point depending on brand
  • Olive oil contributing a small number of points

You can reduce points further by using cooking spray instead of olive oil or choosing fat-free Greek yogurt.

Meal Prep and Storage Tips

This recipe is excellent for meal prep. You can cook a larger batch and store portions in airtight containers in the refrigerator for up to three days. The sauce should be stored separately for best texture.

To reheat, warm the salmon and sprouts gently in the microwave or oven. Avoid overheating the salmon to prevent it from drying out.

You can also repurpose leftovers by flaking the salmon over a salad or wrapping it in lettuce cups with the sauce for a quick lunch option.

Variations and Substitutions

If you don’t enjoy Brussels sprouts, this recipe works beautifully with other vegetables such as broccoli, asparagus, green beans, or zucchini. Simply adjust roasting times as needed.

If salmon is not available, you can substitute with other proteins such as grilled chicken breast, shrimp, or cod. The horseradish sauce pairs well with all of these options.

For a dairy-free version, replace Greek yogurt with a dairy-free yogurt alternative or blended silken tofu with lemon juice and seasoning.

Final Thoughts

This Salmon & Brussels Sprouts with Creamy Horseradish Sauce is more than just a recipe. It is a perfect example of how healthy food can be delicious, satisfying, and beautiful at the same time. It supports weight-loss goals, provides excellent nutrition, and still feels like a comfort meal.

When you consistently build meals like this into your routine, healthy eating becomes sustainable rather than restrictive. You feel nourished instead of deprived, satisfied instead of hungry, and motivated instead of frustrated.

If you are building a lifestyle around high-protein, low-carb, real-food eating, this dish is a powerful tool in your kitchen. It proves that eating well doesn’t require complicated techniques or expensive ingredients—just thoughtful combinations and simple preparation.

This is the kind of recipe that belongs in every healthy kitchen: reliable, nutritious, and genuinely enjoyable to eat.