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Easy Sardine Quinoa Salad

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This Easy Sardine Quinoa Salad is a quick, healthy meal packed with protein, omega-3s, and fresh vegetables. With hearty quinoa, flavorful sardines, and a zesty lemon dressing, it’s perfect for lunch, dinner, or meal prep. Ready in under 30 minutes!

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

Instructions

  1. Cook quinoa according to package directions, then let cool (or use pre-cooked quinoa).
  2. In a large bowl, combine cooled quinoa, avocado, cherry tomatoes, cucumber, red onion, and herbs.
  3. Add sardines on top (break into chunks if preferred).
  4. Drizzle with lemon juice and olive oil.
  5. Season with salt and black pepper.
  6. Toss gently and top with optional toppings like chili flakes or feta. Serve immediately.

Notes

  • Rinse quinoa before cooking to remove bitterness.
  • Use sardines in mustard, hot sauce, or water for flavor variations.
  • Add beans, tofu, or hummus to make it vegan or extra filling.
  • Great for meal prep—store components separately and assemble fresh.

Nutrition

Find it online: https://cookedbymaya.com/easy-sardine-quinoa-salad/