High Protein Mediterranean Sardine Salad

Dive into the bold, zesty flavors of the High Protein Mediterranean Sardine Salad, a nutritionally balanced recipe that’s as delicious as it is satisfying. Packed with omega-3-rich sardines, hearty chickpeas, and vibrant Mediterranean staples like kalamata olives, crumbled feta, and fresh parsley, this protein-loaded salad is a quick and wholesome meal option. Tossed in a tangy lemon-oregano dressing and served over a bed of crisp salad greens, it’s a refreshing, no-cook dish perfect for busy weekdays or light, healthy lunches. Ready in just 15 minutes, this Mediterranean-inspired salad proves that healthy eating can be flavorful, easy, and incredibly nourishing.

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:0 mins

Total Time:15 mins

Servings: 4

Ingredients

• 2 cans canned sardines in olive oil
• 1 cup cooked chickpeas, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1 medium cucumber, diced
• 0.25 cup red onion, thinly sliced
• 0.25 cup kalamata olives, pitted and sliced
• 0.5 cup feta cheese, crumbled
• 0.25 cup fresh parsley, chopped
• 2 tablespoons fresh lemon juice
• 3 tablespoons extra virgin olive oil
• 1 teaspoon dried oregano
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 4 cups mixed salad greens

Directions

Step 1

Start by draining and rinsing 1 cup of cooked chickpeas if using canned. Set aside.

Step 2

Open 2 cans of sardines packed in olive oil, drain them, and set aside.

Step 3

Slice 1 cup of cherry tomatoes in half and dice 1 medium cucumber.

Step 4

Thinly slice 0.25 cup of red onion and pit and slice 0.25 cup of kalamata olives.

Step 5

In a large mixing bowl, combine the sliced cherry tomatoes, diced cucumber, chickpeas, red onion, and kalamata olives.

Step 6

Add 0.5 cup crumbled feta cheese and 0.25 cup freshly chopped parsley to the bowl.

Step 7

In a separate small bowl, whisk together 2 tablespoons of fresh lemon juice, 3 tablespoons of extra virgin olive oil, 1 teaspoon of dried oregano, 0.5 teaspoon of salt, and 0.25 teaspoon of black pepper to make the dressing.

Step 8

Pour the dressing over the salad ingredients in the large bowl and gently toss until everything is well coated.

Step 9

Gently mix in the sardines, breaking them into bite-sized pieces if desired.

Step 10

Place 4 cups of mixed salad greens on a serving platter or divide them among individual plates.

Step 11

Top the salad greens with the sardine mixture.

Step 12

Serve immediately for the freshest flavor. Enjoy your High Protein Mediterranean Sardine Salad!

Nutrition Facts

Serving size	(1247.9g)

Amount per serving	% Daily Value*
Calories	1729.3

Total Fat 111.3g	0%
Saturated Fat 28.4g	0%
Polyunsaturated Fat 0.2g
Cholesterol 401.9mg	0%
Sodium 4420.1mg	0%
Total Carbohydrate 95.9g	0%
Dietary Fiber 27.6g	0%
Total Sugars 24.4g
Protein 96.7g	0%

Vitamin D 410.4IU	0%
Calcium 1778.8mg	0%
Iron 21.0mg	0%
Potassium 3247.7mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 56.5%

Protein: 21.8%

Carbs: 21.6%