Name: Easy Sardine Quinoa Salad
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: Mediterranean-Inspired
Ingredients: 1 cup cooked quinoa (white, red, or tri-color); 1 can sardines (in tomato sauce or olive oil); ½ avocado, diced; ½ cup cherry tomatoes, halved; ¼ cup cucumber, diced; ¼ red onion, thinly sliced; 2 tbsp chopped parsley or cilantro; Juice of 1 lemon; 1 tbsp olive oil; Salt and black pepper, to taste; Optional Toppings:; Chili flakes; Feta cheese; Sunflower seeds or pumpkin seeds

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This Easy Sardine Quinoa Salad is one of my favorite go-to meals when I want something quick, healthy, and a little out of the ordinary. I love how it balances the nutty texture of quinoa with the rich flavor of sardines, all rounded out by crisp veggies and a tangy dressing. It’s the kind of salad that feels light yet satisfying—perfect for lunch or dinner, especially when I want something nourishing without a lot of prep.

Why You’ll Love This Recipe

I love how this salad packs a serious nutritional punch without feeling like I’m eating “diet food.” Sardines are full of omega-3s, quinoa adds plant-based protein, and the whole bowl is filled with fiber-rich vegetables and healthy fats. It’s budget-friendly, super easy to throw together, and versatile enough to suit whatever ingredients I have on hand.

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

1 cup cooked quinoa (white, red, or tri-color)
1 can sardines in tomato sauce or olive oil (whole sardines preferred)
1/2 avocado, diced
1/2 cup cherry tomatoes, halved
1/4 cup cucumber, diced
1/4 red onion, thinly sliced
2 tablespoons chopped parsley or cilantro
Juice of 1 lemon
1 tablespoon olive oil
Salt and black pepper to taste
Optional: chili flakes, feta cheese, or sunflower seeds for topping

Directions

I start by cooking the quinoa according to the package instructions, then let it cool completely (or use leftover quinoa from meal prep).
In a large mixing bowl, I combine the cooled quinoa, avocado, cherry tomatoes, cucumber, red onion, and parsley.
I gently open the can of sardines and place them over the salad. If using whole sardines, I break them apart slightly for easier mixing while still keeping some texture.
I squeeze fresh lemon juice over the salad and drizzle with olive oil.
I season with salt and black pepper, then toss everything gently to combine.
I serve it immediately, sometimes adding a sprinkle of chili flakes or a spoonful of crumbled feta on top for extra flavor.

Servings and timing

This recipe makes 2 generous servings or 3–4 smaller ones. It takes about 10 minutes to prep if the quinoa is already cooked, or around 30–35 minutes total if starting with raw quinoa.

Variations

Sometimes I switch things up by using canned sardines in mustard or hot sauce for a different flavor profile. I also like tossing in chickpeas or white beans for added protein. If I don’t have avocado, I use a spoonful of hummus or tahini for that creamy element. Fresh herbs like dill or basil work just as well as parsley. And if I’m craving crunch, I add pumpkin seeds or chopped nuts.

storage/reheating

I store leftovers in an airtight container in the fridge for up to 2 days. I don’t recommend reheating it—it’s best served chilled or at room temperature. If I want to prep ahead, I store the quinoa and vegetables separately and add the sardines and dressing just before serving to keep everything fresh.

FAQs

Can I use canned sardines in water instead of oil or tomato sauce?

Yes, I’ve used sardines in water, but I usually add extra olive oil or a bit of dressing since they’re a bit drier and less flavorful.

Do I need to rinse the quinoa?

Yes, I always rinse quinoa before cooking to remove its natural bitterness. It makes a big difference in the final taste.

What’s the best way to serve this for a meal prep lunch?

I pack the quinoa and veggies in one container and keep the sardines and dressing in a separate small container. I mix it all together right before eating to keep it fresh and not soggy.

How do I make this spicier?

I like to add a pinch of chili flakes, a splash of hot sauce, or even chopped fresh jalapeños to turn up the heat.

Can I make this salad vegan?

To make it vegan, I just skip the sardines and add grilled tofu, chickpeas, or roasted mushrooms as a protein-rich alternative.

Conclusion

This Easy Sardine Quinoa Salad proves that a healthy, flavorful meal doesn’t have to take much time or effort. I love how it makes canned sardines feel gourmet and how easy it is to adapt with whatever I have in the kitchen. Whether I’m trying to eat more omega-3s or just want something refreshing and filling, this salad always hits the spot.