This healthy canned sardine salad is my fave no-cook lunch when I want something fast and filling. It's creamy yet light (and not overly fishy!) thanks to Greek yogurt, plenty of veggies, and flavorful add-ins. Scoop it up with crunchy crackers, cucumbers, or pile on toasted sourdough with lettuce. Packed with 22g protein for a super simple and satisfying meal!
Let's make sardines less scary! If you adore my healthy tuna salad, you've got to give sardines a whirl. I know, I know--I lost my sardine virginity just last month. But now I'm 110% hooked! https://britishbodyshopawards.com/menu.html
You know the dietitian in me loves that sardines are loaded with brain-boosting omega-3's and vitamin D. Truly a nutritional powerhouse!
As someone who was intimidated by them like yesterday, I promise that if you're a tinned fish lover, this tested and perfected sardine salad recipe will convert you.
The key is mashing them with a bunch of finely chopped veg, punchy dijon, Greek yogurt, and just a smidge of mayo to tame down the fishiness. Trust!
Behind the scenes of recipe testing
- I developed this recipe with Greek yogurt as the creamy (and protein-packed) stand-in for mayo, but with only yogurt it was missing that crave-ability and depth of flavor, ya know? 'Twas was clear in testing that the combo of yogurt and a smidge of mayo yields a flavor and texture you'll want to keep coming back to.
- Carrots aren't standard in most recipes for sardine salad but since sardines lean fishy, it helps to add more sweet, crunchy, contrasting veg. When I tried this recipe sans carrot I really missed the pleasant orange pop!
- The dried dill (feel free to use 1-2 tbsp fresh) was actually a last minute addition but it was yet another way to boost the fresh, herby notes and mellow out the fishiness.
Let's make it!
Storing leftovers
I typically polish this recipe off in one serving but if you want to some for later, you do you! Store in an air-tight container for up to 2-3 days.
Your brain's favorite new lunch is calling!
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10-Minute Sardine Salad with Greek Yogurt
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Total Time: 10 minutes
- Yield: 1-2 servings (about 1 ½ cups) 1x
- Cuisine: Mediterranean-Inspired
Description
This healthy canned sardine salad is my fave no-cook lunch when I want something fast and filling. It's creamy yet light (and not overly fishy!) thanks to Greek yogurt, plenty of veggies, and flavorful add-ins. Scoop it up with crunchy crackers, cucumbers, or pile on toasted sourdough with lettuce. Packed with 22g protein for a super simple and satisfying meal!
Ingredients
- 1 4.4oz can wild sardines in extra virgin olive oil, well-drained
- ⅓ cup chopped onion
- ⅓ cup chopped celery
- ⅓ cup finely chopped carrot
- 1 tbsp mayonnaise
- 2 tbsp plain Greek yogurt
- ½ tbsp Dijon mustard
- 1 tsp dried dill
- ¼ tsp salt, more to taste (I use ½ tsp and like saltier things)
- ⅛ tsp ground black pepper
Hilary Jones says
I am glad to see a sardine debut on your blog! don't get why sardines are so hated. They are so healthy and affordable. I make something similar but use hummus instead of yogurt /mayo because I'm dairy free. I also honestly like them plain out of the can with a squeeze of lemon or shake of hot sauce if i'm in a hurry. Also great in salad or on toast.
Alexis Joseph, MS, RD says
Yay! Agree on all counts and I can't believe I didn't eat them sooner. Hummus sounds delish here. So good on toast!