Embark on a culinary journey to the Mediterranean with this delicious sardine salad — a vibrant and flavorful dish that celebrates the bold and fresh flavors of the region. Bursting with nutritious ingredients like protein-rich sardines, crisp vegetables, briny olives, and tangy vinegar, this salad offers a satisfying and nourishing option for everyone. Inspired by the vibrant colors and robust flavors of Mediterranean cuisine, this salad is perfect for both light lunches and refreshing dinners.
This makes a BIG salad, so if you prefer smaller lunches or just need a lighter set of macros, feel free to split it up into 2 servings. The salad will save well, just re-toss when you’re ready to eat again. My favorite thing about this is how quick it is to make – just 5-10 minutes for prepping the veggies and tossing it together. You can’t beat it!
Yields 1 serving of Keto Mediterranean Sardine Salad
The Preparation
- 3 ounces mixed greens
- 4 ounces canned sardines, drained (reserve the oil)
- 1/4 medium red onion, diced
- 1/2 medium red bell pepper, diced
- 1 ounce cherry tomatoes, sliced
- 1 ounce black olives, sliced
- 2 tablespoons olive oil, reserved from sardines
- 1 tablespoon dijon mustard
- 1 tablespoon apple cider vinegar
The Execution
1. Gather and prep all of your ingredients.
2. Add all of the ingredients into a large bowl and top with the reserved oil. If there was not enough oil, you can add some extra olive oil.
3. Add in the vinegar and dijon vinegar, then toss the salad well. You want to get all of the ingredients well distributed.
4. Serve as a large salad or split as a lighter lunch or save for leftovers. Optionally finish with a squeeze of lemon juice and enjoy!
This makes a total of 1 serving of Keto Mediterranean Sardine Salad. The serving comes out to be 577 calories, 44.2g fats, 9.1g net carbs, and 31.8g protein.
| NUTRITION | CALORIES | FAT | CARBS | FIBER | NET CARBS | PROTEIN |
| 3 ounce mixed greens | 24 | 0.4 | 4.4 | 1.7 | 2.7 | 1.9 |
| 4 ounce canned sardines | 236 | 13 | 0 | 0 | 0 | 27.9 |
| 1/4 medium red onion | 10 | 0 | 2.4 | 0.3 | 2.1 | 0.3 |
| 1/2 medium red bell pepper | 18 | 0.2 | 3.5 | 1.2 | 2.3 | 0.6 |
| 1 ounce cherry tomatoes | 5 | 0.1 | 1.1 | 0.3 | 0.8 | 0.3 |
| 1 ounce black olives | 33 | 3 | 1.8 | 0.9 | 0.9 | 0.2 |
| 2 tablespoon olive oil | 239 | 27 | 0 | 0 | 0 | 0 |
| 1 tablespoon dijon mustard | 9 | 0.5 | 0.9 | 0.6 | 0.3 | 0.6 |
| 1 tablespoon apple cider vinegar | 3 | 0 | 0.1 | 0 | 0.1 | 0 |
| Totals | 577 | 44.2 | 14.2 | 5.1 | 9.1 | 31.8 |
Keto Mediterranean Sardine Salad
Ingredients
- 3 ounce mixed greens
- 4 ounce canned sardines drained (reserve the oil)
- ¼ medium red onion diced
- ½ medium red bell pepper diced
- 1 ounce cherry tomatoes sliced
- 1 ounce black olives sliced
- 2 tablespoon olive oil reserved from sardines
- 1 tablespoon dijon mustard
- 1 tablespoon apple cider vinegar
Instructions
- Gather and prep all of your ingredients.
- Add all of the ingredients into a large bowl and top with the reserved oil. If there was not enough oil, you can add some extra olive oil.
- Add in the vinegar and Dijon mustard, then toss the salad well. You want to get all of the ingredients well distributed. Season with salt and pepper if needed.
- Serve and enjoy!
