Mediterranean Sardine Salad

This Mediterranean Sardine Salad is a zesty, protein-packed, lunch or dinner and takes under 10 minutes to prep—perfect for when you’re striving to up your protein intake.

Pair it with our Greek Salad Vinaigrette.

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INGREDIENTS HIGHLIGHTS

Spinach (1 cup loosely packed) — Tender, earthy greens that form a fresh, vibrant base.

Sardines, boneless & butterflied (1 can) — Rich, savory protein that adds Mediterranean depth.

Cherry Tomatoes (7–8, halved) — Juicy pops of sweetness to balance the briny notes.

Kalamata Olives (7–8, sliced) — Salty, meaty bites that bring classic Greek character.

Red Onion (2 slices, chopped) — Sharp and aromatic, adding a lively edge.

Cucumber (½, skinned & cubed) — Cool, crisp crunch in every forkful.

Chickpeas (½ can, rinsed) — Creamy, hearty legumes that make the salad more filling.

Parsley (1 tbsp, fresh or freeze‑dried) — Bright herbal lift that ties everything together.

Feta Cheese (1–2 tbsp, crumbled) — Tangy, salty richness that melts into the mix.

Greek Salad Vinaigrette (2 tbsp) — Zesty, oregano‑forward dressing that unifies the flavors.

Salt & Pepper (to taste) — Simple seasoning that sharpens every ingredient.

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FIRST…

Add the following ingredients into a mixing bowl and mix well: cherry tomatoes, kalamata olives, red onion, cucumber, chickpeas, parsley, feta cheese (reserve 1/2 tablespoon to sprinkle at end), Greek Salad Vinaigrette, salt and pepper.

Refrigerate for 30 minutes to allow the flavors to meld.

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TO FINISH…

Add the spinach and 1/2 of the sardines to the bowl and mix until combined and sardines break into bite-sized pieces.

Plate the salads. Then top each salad with the remaining sardines and sprinkle of feta cheese.

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Mediterranean Sardine Salad

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Ingredients

The Salad

• 1 cup loosely packed spinach
• 1 can sardines boneless butterflied
• 7-8 cherry tomatoes cut in half
• 7-8 kalmata olives sliced in 2-3 parts
• 2 slices of red onion cut into bite-sized pieces
• 1/2 cucumber skinned and cubed
• 1/2 can of chickpeas, rinsed
• 1 tablespoon fresh or freeze dried parsley
• 1-2 tablespoons crumbled feta cheese
• 2 tablespoons Greek Salad Vinaigrette
• Salt and pepper to taste

The Vinaigrette

• 1 tablespoon fresh lemon juice
• 1/4 cup red wine vinegar
• 1/3 cup olive oil
• 1/2 teaspoon dried oregano
• 1/2 teaspoon salt
• 1/4 teaspoon pepper

Instructions

The Salad

1. Combine the following ingredients into a mixing bowl and mix well: cherry tomatoes, kalmata olives sliced, red onion, cucumber skinned and cubed, chickpeas, parsley, feta cheese (reserve a 1/2 tablespoon to sprinkle at end), Greek Salad Vinaigrette, salt and pepper.
2. Refrigerate for 30 minutes to allow the flavors to meld.
3. Add the spinach and 1/2 the sardines to the bowl and mix until combined and sardines break into bite-sized pieces.
4. Plate the salads.
5. Cover each salad with the remaining sardines and sprinkle of feta cheese.

The Vinaigrette

1. Add all of the ingredients to a glass jar and shake until emulsified.
2. Store in the refrigerator for up to a week.

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