High Protein Sardine Salad


If you love delicious seafood flavor and simple satisfying recipes then this High Protein Sardine Salad luscious salad is sure to be your new favorite! Creamy and delicious High-Protein Sardine Salad is the perfect lunchtime staple or after-workout snack!

Why You’ll Love This High-Protein Sardine Salad

Filling Flavor – Sardine Salad has the right amount of protein to fill you up and hold you over even on the most hectic of days.

Tasty Twist – Tuna salad is tasty but it gets boring over and over, so try something new with this rich and filling sardine salad!

Terrific Textures – The layers of creamy, salty, crisp, fresh, soft, and smooth flavors and textures in this delicious dish will keep your mouth guessing most deliciously!


No Special Equipment This recipe is so easy that you won’t need fancy ingredients or special tools. The only special things you’ll need are a couple bowls and delicious sardines!


Mixed Salad Mixed salad is a terrific blend of common greens. There are many choices when it comes to mixed salad but spring mix or mixed greens are great choices for pre-mixed salads. You can also make your own by combining your favorite blend of greens.

Rucola Arugula Rucola is another name for delicious arugula and this tasty green brings a lot to the table. It has a pleasant bitterness that balances the salty and creamy notes in this salad. Plus, it has plenty of potassium and vitamin C to give your body a boost!

Cherry Tomatoes These tiny tomatoes are the perfect bite of balanced sweet yet leafy flavor. They’re also a good source of fiber so they’re more than just good looks and a lot of flavor! You can also trade these small bites for another petite tomato, as needed.

Green Olives Green olives add a sharp saltiness that cannot be beaten! Green olives are stuffed with Manzanilla peppers that give them an extra pop of flavor.

Sauerkraut The funky fermented flavor of sauerkraut makes this High Protein Sardine Salad recipe tangy and crunchy. Sauerkraut is the perfect recipe for people who love preserving foods. All it takes is cabbage and salt! You can use store-bought or homemade kraut in this recipe.

Sardines Sardines have a bit of a mixed reputation but when you choose the right can or jar they are positively delicious and healthy. Sardines are a great source of calcium and they deliver a satisfying mildly briny flavor. A fun fact about sardines is that you can eat their soft bones, it’s actually what makes them so calcium rich! Choose a package of sardines packaged in water to get a fresh and less oily flavor. You can find low-sodium choices for this ingredient that will keep the flavor light and heart healthy.

Cottage Cheese This curdy cheese is loaded with smooth and tangy flavors that brighten up the salty sardines. It is loaded with protein calcium, and vitamin B6, so a dose of this cheese can be a great addition to a healthy diet. Choose your favorite brand of full-fat or low-fat cottage cheese for this recipe.

Low-Fat Salad Dressing and Low-Fat Yogurt Salad Dressing These two deliciously creamy ingredients come together to add luscious fatty creamy, and tangy flavors to the sardine salad. Use your favorite combination of low-fat dressings to build the decedent fishy salad for this perfect high-protein meal!

Expert Tips for This High Protein Sardine Salad Recipe

Be sure to drain the sardines very well before using them in this High Protein Sardine Salad recipe. If they were canned in an especially oil sauce, consider rinsing them too.

How to Serve High-Protein Sardine Salad

Serve this High Protein Sardine Salad salad chilled. It’s delicious on top of low-carb bread or on its own. Pair it up with other great flavors like hard-boiled eggs and crawfish to make this into a full-fledged meal! You can even dip zucchini chips in this creamy salad for an easy high-protein snack!

How to Store High-Protein Sardine Salad

Store this High Protein Sardine Salad delicious salad in the fridge for up to 3 days. Enjoy the leftover cold in lunch boxes, spread on toast, or by the forkful!

High Protein Sardine Salad

Course Salad, Side Dish


High Protein Sardine Salad Recipe


    • Mixed salad
    • A handful of rucola
    • Cherry tomatoes
    • A tbsp of green olives
    • A tbsp sauerkraut
    • 1 can of drained sardines
    • ½ cup cottage cheese
    • 2 tbsp low-fat salad dressing
    • 1 tbsp low fat yogurt salad dressing



    • Mix to combine the mixed salad, rucola, cherry tomatoes, green olives and sauerkraut.
    • In a separate bowl, mix the sardines, cottage cheese, and lo-fat dressings.
    • Mix both together to combine.
    • Top with some crayfish, some boiled eggs, and some fresh green onions.

    Bon Appetit.

      Enjoy your Pure Plate.


        Keyword Fish, High Protein, Low Calorie, Quick & Easy, Salad, Sardine

        Thank You!

        Thank you so much for reading this High Protein Sardine Salad blog! I hope when you make this recipe you enjoy it as much as me and my family did! If you do make this High Protein Sardine Salad satisfying salad sure to tag me on Instagram @pure_plates_recipes!

        Lots of love and see you soon!

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