Sardine Egg Salad

Keto Egg Salad with Sardines!

Sardine Egg SaladIf you have read much at all on this website, you know I am a big salad eater and I like a good protein center on my salads, particularly a protein with very healthy fat attached to it. Enter eggs. Enter sardines. It’s a heavenly marriage in the salad world. I buy sardines packed in extra virgin olive oil and use that olive oil in the egg salad itself. Alternatively, you could use the oil as a base for your salad dressing.

Yes, I know, sardines are awfully fishy but the eggs cut the fishy taste out quite a bit and a good quality sardine is its own experience. It is not at all headed down the road of “cat food” as you may fear. We actually buy these exceptional non-fishy sardines that have really changed the way we think about them. Even my picky sons will eat them. Find them from our partner here. (We’ve been satisfied customers with them for a decade.)

Sardine Egg Salad Ingredients

  • 1 can of sardines, packed in extra virgin olive oil
  • 2 hard boiled eggs, chopped
  • 1 clove garlic, finely minced
  • 3 tablespoons mayonnaise (Check the carb content on the label.)

Sardine Egg Salad Steps

  1. Empty the sardine tin contents into a mixing bowl, including the oil itself. Do not drain.
  2. Add the eggs, onion, and garlic. Mix to blend the ingredients evenly.
  3. Stir in the mayonnaise. You may like a bit more or less so it is a good idea always to add mayonnaise in increments to get just the right amount to suit your tastes.
  4. Serve at room temperature to get more of the sardine flavor. Serve chilled to get less of it.

Store your leftovers in an air tight container in the refrigerator.

This is a go-to travel food for me. I bring along a romaine heart or two and a basic vinaigrette and I call it lunch!

Sardine Egg Salad
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Sardine Egg Salad

Here is a simple and delicious egg salad variation, with sardines!

Course Main Course
Cuisine American
Keyword sardine egg salad
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 1
Calories 700 kcal
Author Amanda Rose, Ph.D.

Ingredients

  • 1 can sardines packed in extra virgin olive oil
  • 2 hard boiled eggs chopped
  • 1 clove garlic finely minced
  • 3 tbsp mayonnaise

Instructions

  1. Empty the sardine tin contents into a mixing bowl, including the oil itself. Do not drain.
  2. Add the eggs, onion, and garlic. Mix to blend the ingredients evenly.
  3. Stir in the mayonnaise. You may like a bit more or less so it is a good idea always to add mayonnaise in increments to get just the right amount to suit your tastes.
  4. Serve at room temperature to get more of the sardine flavor. Serve chilled to get less of it.
Nutrition Facts
Sardine Egg Salad
Amount Per Serving
Calories 700 Calories from Fat 495
% Daily Value*
Fat 55g85%
Saturated Fat 10g63%
Cholesterol 567mg189%
Sodium 1018mg44%
Potassium 622mg18%
Carbohydrates 2g1%
Sugar 1g1%
Protein 43g86%
Vitamin A 655IU13%
Vitamin C 0.9mg1%
Calcium 528mg53%
Iron 4.8mg27%
* Percent Daily Values are based on a 2000 calorie diet.

About the Author Amanda Rose, Ph.D.

Amanda Rose, Ph.D. lives in the Giant Sequoia National Monument with her husband and two sons. She founded the Eat Like A Bear website to support the awesomely inspiring community on Facebook, Eat Like A Bear!

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