High-Protein Sardine Salad with Eggs, Avocado & Champagne Vinaigrette

This high-protein sardine salad is a fresh, satisfying meal made with leafy greens, creamy avocado, eggs, and a small can of sardines for an easy protein boost. Light yet filling, it works perfectly as a complete lunch or dinner and comes together in minutes. Finished with my homemade Champagne Vinaigrette, this salad highlights how simple ingredients can create a nourishing, restaurant-quality meal at home.

Throughout this post, I’ve linked the exact ingredients and tools I used to make this salad — from the sardines to my go-to kitchen staples. These are items I genuinely use and love in my own kitchen, and linking them makes it easier for you to find what works without extra searching. As always, some links may be affiliate links, which help support SaladMood at no extra cost to you.

PRINT RECIPE

Ingredients (Serves 1 as a meal)

Salad

• 2–3 cups mixed greens

• ½ cup cherry tomatoes, halved (about 8–10 tomatoes)

• ½ cup cucumber, sliced (about ¼–½ medium cucumber)

• 2–3 tablespoons red onion, thinly sliced

• ½ medium avocado, sliced

• 4–5 quail eggs, boiled and halved (or 1–2 chicken eggs, boiled and sliced)

• 1 small tin of sardines, unsalted, packed in water, drained

Champagne Vinaigrette

Makes about ½ cup (you’ll use 2–3 tablespoons)

• 3 tablespoons champagne vinegar

• ⅓ cup extra-virgin olive oil

• 1 teaspoon Dijon mustard

• 1 teaspoon honey (or maple syrup)

• 1 small shallot, very finely minced (optional)

• ¼ teaspoon salt

• Freshly ground black pepper, to taste

How to Make It

1. Boil the eggs. Cook quail eggs for 3–4 minutes or chicken eggs for 8–10 minutes. Cool, peel, and halve or slice.

2. Assemble the base. Add the mixed greens to a large bowl or serving plate. Top with cherry tomatoes, cucumber, and red onion.

3. Add protein and healthy fats. Arrange the sardines, avocado slices, and boiled eggs evenly over the salad.

4. Dress and finish. Drizzle with 2–3 tablespoons of Champagne Vinaigrette just before serving. Finish with freshly ground black pepper.

Tips & Variations

• Prefer a milder fish flavor? Lightly flake the sardines and distribute them evenly throughout the salad.

• Make it heartier: Add cooked quinoa or crusty sourdough on the side.

• Meal prep tip: Store vegetables, eggs, and dressing separately; add avocado and sardines just before serving.

SaladMood Notes 🍃

This is the kind of salad I make when I want something simple, high-protein, and genuinely filling without turning on the stove (aside from the eggs). The Champagne Vinaigrette keeps everything light and balanced while letting each ingredient shine.

Estimated Nutrition (Per Serving)

• Calories: ~500–540

• Protein: ~30–34 g

• Fat: ~38–42 g

• Carbohydrates: ~20–24 g

• Fiber: ~9–11 g

Estimates based on 1 can sardines (18 g protein), eggs, avocado, vegetables, and 2–3 tbsp Champagne Vinaigrette.

What I Used

• Extra-virgin olive oil

• Sardines in water, non-gmo

• Champagne Vinegar

• Dijon Mustard

Affiliate Disclosure

This post may contain affiliate links. If you choose to purchase through one of my links, it’s at no extra cost to you, and it helps support SaladMood so I can continue sharing simple, nourishing recipes. Thank you so much for your support 🤍

PRINT RECIPE