High-Protein Creamy Mustard Salmon

Tender pan-seared salmon topped with a creamy Dijon mustard sauce — low-carb, sugar-free, and ready in 20 minutes

This high-protein creamy mustard salmon is juicy, flavorful, and finished with a silky Dijon cream sauce. Quick searing gives the salmon a beautiful crust while the sauce comes together in the same pan. Every serving delivers 32 g of protein and only 2 g net carbs.

Low-carb, sugar-free, and perfect for a fast weeknight dinner.

Prep5 min

Cook15 min

Servings4

Protein32g

Net Carbs2g

Calories310

Why you’ll love this salmon

32g protein per serving — a complete high-protein meal
Only 2g net carbs and fully sugar-free
Creamy Dijon sauce that comes together fast
Ready in about 20 minutes
One-pan and minimal cleanup
Elegant enough for company, easy enough for weeknights

Health notes

High protein: Salmon is naturally rich in protein and healthy fats.
Low carb: No flour or sugar in the sauce.
Sugar-free: Dijon and cream keep the carbs low.
Fast: Sear and sauce in the same skillet.

Key element — don’t overcook the salmon

Cook until the center is just opaque and flakes easily. Overcooking dries it out. Pull it a minute early if needed — residual heat finishes the job.

Ingredients

Salmon

4 salmon fillets (about 5–6 oz / 140–170g each)
1 Tbsp olive oil or avocado oil
Salt and black pepper to taste
Optional: ½ tsp garlic powder or paprika

Creamy mustard sauce

1 Tbsp butter
2 garlic cloves, minced
½ cup heavy cream
2–3 Tbsp Dijon mustard (to taste)
1 tsp whole-grain mustard (optional, for texture)
1–2 Tbsp chicken broth or water (to thin if needed)
Salt and black pepper to taste
Chopped fresh chives or parsley for garnish

Swaps

Dairy-free: Use coconut cream and a dairy-free butter alternative.
Spicy: Add a pinch of cayenne or a dash of hot sauce to the sauce.
Herbier: Stir in fresh dill or tarragon at the end.
Oven method: Bake the salmon at 400°F (200°C) for 12–15 minutes, then make the sauce on the stovetop.

Instructions

Season the salmon. Pat the fillets dry and season both sides with salt, pepper, and optional garlic powder or paprika.

Sear the salmon. Heat the oil in a large skillet over medium-high heat. Place the salmon skin-side up (or presentation-side down) and cook 3–4 minutes until a golden crust forms. Flip and cook another 3–5 minutes until just cooked through. Transfer to a plate.

Make the sauce. In the same skillet, reduce heat to medium. Add the butter and garlic; cook 30 seconds until fragrant. Pour in the cream and both mustards. Simmer 1–2 minutes, stirring, until slightly thickened. Season with salt and pepper. Thin with a splash of broth if needed.

Finish and serve. Return the salmon to the pan or spoon the sauce over the fillets. Garnish with chopped chives or parsley and serve immediately.

Pro tips

Pat the salmon very dry for the best sear.
Don’t move the fillets for the first few minutes so a crust can form.
Taste the sauce and adjust the Dijon — some brands are sharper than others.
If the sauce gets too thick, loosen it with a splash of broth or cream.
Leftover sauce is excellent over zucchini noodles or roasted vegetables.

Nutrition

Nutrient	Per serving
Calories	310
Protein	32g
Net carbohydrates	2g
Total carbohydrates	2g
Fiber	0g
Total fat	19g
Sodium	420mg

Estimates based on salmon fillets, heavy cream, and Dijon mustard. Exact numbers vary with fillet size and sauce amount.

Variations

Honey-mustard style

Add a small amount of sugar-free honey substitute or a pinch of sweetener for a milder, slightly sweet sauce.

Lemon mustard

Finish the sauce with a squeeze of fresh lemon juice and a little zest.

Garlic herb

Add extra garlic and finish with fresh dill or parsley.

Sheet-pan

Roast the salmon on a sheet pan, then drizzle with the quickly made stovetop sauce.

Storage

Method	Time	Notes
Refrigerator	Up to 3 days	Store covered
Freezer	Up to 1 month	Freeze without sauce if possible; reheat gently
Reheat	Low heat or microwave	Add a splash of cream or broth to loosen the sauce

FAQ

Yes. At only 2g net carbs per serving it fits easily into most keto and low-carb plans.

It was likely overcooked. Pull it when the center is just opaque and still slightly translucent in the very middle.

Yes. Thaw completely and pat very dry before searing so you still get a good crust.

Yes. Make the sauce and reheat gently with a splash of cream. Cook the salmon just before serving for the best texture.

Dijon is classic. A mix of Dijon and whole-grain mustard gives both creaminess and texture.

Yes. Bake at 400°F (200°C) for 12–15 minutes, then spoon the quickly made sauce over the top.

Test your knowledge

5 quick questions about this creamy mustard salmon

1. Protein per serving?

2. Net carbs per serving?

3. Why not overcook the salmon?

4. About how long does this take?

5. Best way to reheat leftovers?

High-Protein Creamy Mustard Salmon