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Tuna Sardine Salad (keto, Whole30)

Apr 5, 2020 · 16 Comments

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2 images of healthy tuna salad with sardines on a wooden board with lettuce, crackers and apples

Tuna Sardine Salad is a healthy tuna salad recipe with a twist.

Mixing in sardines is a great way to add them to your diet, upgrading your classic creamy tuna salad.

So you get all the great protein, healthy fats and nutritional benefits of both fish in one fast, easy, filling recipe!

Serve it on bread, leafy greens or apple slices and lunch is ready.

Plus it’s Paleo, keto, and Whole30-friendly!

Tuna Sardine Salad on a wooden board with lettuce wraps, apple slices and crackers

Why tuna and sardines?

Both canned tuna and canned sardines are great on their own.

If you’re not familiar with sardines, they’re milder than tuna and don’t smell quite as strong.

They smell like what you think clean, fresh fish would smell like.

So by combining them you mellow out tuna’s somewhat pungent flavor while giving sardines a bit of a flavor boost.

If you like sardines, this is another great way to eat them.

If you don’t or you’re not sure, this is a great way hide them because they don’t taste that different from tuna.

They’re also both full of protein and omega 3 fatty acids.

And while they’re both full of other nutritional benefits like calcium, vitamin B12 (an essential vitamin – meaning our bodies can’t make it on their own – found mostly in animal foods; read more here), their nutritional profiles do differ a bit.

But for more info, take a look at what these reputable sources have to say:

  • Livestrong: Tuna vs. Sardines
  • Men’s Journal: Why Sardines (Yes, Sardines) Are Basically the Perfect Protein
  • Consumer Reports: Is canned fish as healthy for you as fresh fish?

By mixing both of them together, you get the best of both worlds.

You get your favorite, familiar creamy tuna salad with a low-key twist.

And since it’s low carb, you’ve got yourself a keto tuna salad as well.

If you’re looking for different tuna salad recipes, this is the one to try.

Once you do, you’ll start making it so many times you won’t even need a recipe anymore.

a closeup of sardine salad with tuna on a wooden board with lettuce wraps, apple slices and crackers

What you need for this Tuna Sardine Salad

  • 2 (5 oz.) cans no salt tuna, packed in olive oil
  • 2 (4.4 oz.) cans no salt sardines, packed in olive oil or water
  • 6-8 tablespoons avocado oil mayonnaise
  • 2 tablespoons mustard, such as Dijon or grainy
  • 1 tablespoon red wine vinegar or lemon juice
  • 1 tablespoon thinly sliced fresh chives or dried chives (optional)
  • 3/4 teaspoon fine sea salt, plus more if necessary
  • 1/2 teaspoon freshly ground black pepper

Equipment:

  • a can opener
  • a medium mixing bowl
  • a fork
  • measuring spoons
  • measuring cups

How to make this Tuna Sardine Salad

It’s pretty easy. You just grab a few things from your pantry and fridge and mix them together:

  • First, check to see if your tuna and sardines have salt added. If so, omit the salt in the recipe below. After mixing all the ingredients together, taste and see if you need to add any salt to help the flavors pop.
  • Drain the cans of tuna and sardines. I use this sturdy OXO can opener.
  • Mix them with the mayo, mustard, vinegar and seasonings
  • Dig in!

To keep this Paleo- and Whole30-friendly, I use an avocado oil mayonnaise. This heart-healthy fat is the preferred choice over other mayos made with canola, soybean or safflower oil.

Also, if you’re doing a Whole30, make sure your mustard is compliant.

I’m keeping this recipe really bare bones to keep it fast and simple. If you want to add anything like diced red onion, celery, apples or pickles, those would be great here.

Whole30 tuna salad with sardines on lettuce wraps and apple slices on white plates and in a bowl with crackers

How to serve this low carb tuna salad

If I’m really in a hurry, I just eat it as is with a spoon. But you can also:

  • Serve it on top of or mixed in with leafy greens like spinach, arugula or lettuce. You can use lettuce cups or lettuce wraps to keep it fork-free and portable. This keeps it low carb for keto diets.
  • Serve it as a sandwich on bread or toast
  • Serve it on crackers – these grain-free crackers are my favorite
  • My fave: serve it on sliced apples

Can I make Tuna Sardine Salad ahead of time?

Yep! Keep it stored in the fridge for up to 5 days. You’ll have a cold Paleo lunch ready when you are.

Can I freeze it?

I would not recommend freezing it.

2 images of healthy tuna salad with sardines on a wooden board with lettuce, crackers and apples

Other recipes you might like:

  1. Tuna Sushi Bowls (Paleo, Whole30)
  2. Chicken Salad with Blueberries and Pecans (Paleo, Whole30)
  3. Crispy Skin Salmon (Paleo, Whole30)
  4. Spiced Butter Baked Cod with Green Beans (Paleo, Whole30)
  5. Sheet Pan Lemon Salmon with Pesto (Paleo/Whole30 option)
Tuna Sardine Salad on a wooden board with lettuce wraps, apple slices and crackers

Tuna Sardine Salad

Don Baiocchi
Tuna Sardine Salad is a fast, easy recipe using pantry and fridge ingredients that's tasty and filling. Plus it's low carb, Paleo, keto and Whole30-friendly!
5 from 6 votes
Print Recipe Pin Recipe
Prep Time 10 minutes mins
Cook Time 0 minutes mins
Total Time 10 minutes mins
Course Main Course
Cuisine American
Servings 4 people
Calories 350 kcal

Ingredients
  

  • 2 (5 oz.) cans no salt tuna, packed in olive oil or water
  • 2 (4.4 oz.) cans no salt sardines, packed in olive oil or water
  • 6-8 tablespoons avocado oil mayonnaise
  • 2 tablespoons mustard (Dijon or grainy)
  • 1 tablespoon red wine vinegar or lemon juice
  • 1 tablespoon fresh, thinly sliced chives or dried chives (optional)
  • ¾ teaspoon fine sea salt, plus more if necessary
  • ½ teaspoon freshly ground black pepper

Instructions
 

  • Drain the tuna and sardines. Add them to a medium bowl and use a fork to break them down into small pieces.
  • Mix the tuna and sardines with the mayonnaise, mustard, red wine vinegar or lemon juice, chives (if using), salt, and pepper. Taste and adjust the seasoning if necessary.

Notes

If you only have tuna or sardines with salt added, omit the salt in the recipe. Once everything is mixed, taste and add more salt if necessary.
If you only have or can only find smoked sardines, those will be fine.
If you want to add anything like diced red onion, diced apples or diced pickles, that would be great here.
If you have any other fresh herbs besides chives, like parsley, basil or tarragon, you can add 2-3 tbsp. of them finely chopped.
This can be made up to 5 days in advance.
I do not recommend freezing this.

Nutrition

Calories: 350kcalCarbohydrates: 1gProtein: 29gFat: 25gSaturated Fat: 3gPolyunsaturated Fat: 6gMonounsaturated Fat: 15gTrans Fat: 0.003gCholesterol: 137mgSodium: 941mgPotassium: 391mgFiber: 0.4gSugar: 0.1gVitamin A: 147IUVitamin C: 0.5mgCalcium: 258mgIron: 3mg
Keyword healthy tuna salad, keto tuna salad, paleo tuna salad, sardines, tuna
Tried this recipe?Mention @paleoglutenfreeguy or tag #paleoglutenfreeguy!

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Mains, Recipes, Whole30 keto, mayonnaise, mustard, pantry recipe, sardines, seafood, tuna

Reader Interactions

Comments

  1. Jason Robert says

    March 16, 2022 at 5:43 pm

    5 stars
    So with this one recipe, you have single-handedly introduced me to the nutritional benefits and awesome taste of sardines. Whether it was my mama or television or I don’t know what, sardines were always represented as kinda gross. I wish I’d learned otherwise long ago. The recipe is a perfect base for exploring flavor profiles. Today I used ground coriander seeds and diced pickles; next time maybe smoked paprika; after that, who knows? Great stuff.

    Reply
    • Paleo Gluten Free Guy says

      March 17, 2022 at 6:49 am

      That’s great! I grew up thinking they were pretty gross too. Love your idea to use coriander and pickles – I’ll have to try that next time. Thanks for sharing.

      Reply
  2. Erin says

    April 13, 2020 at 2:06 am

    Good to know about sardines and tuna! I’ve never actually tried either of them but I can see now I need to change that.

    Reply
  3. Stacey Crawford says

    April 11, 2020 at 9:44 am

    5 stars
    The hubby loves sardines and tuna right from the can, so I know he will love this. This will be great for a quick lunch!

    Reply
    • Paleo Gluten Free Guy says

      April 12, 2020 at 1:46 pm

      It’s the perfect quick lunch! I do that all the time. 🙂

      Reply
  4. Jennifer Fisher says

    April 10, 2020 at 6:58 am

    5 stars
    Wow, I put apple in my tuna quite frequently — never sardines!!! I’m not sure about my feelings toward sardines, but you have sold me on giving it a try!

    Reply
    • Paleo Gluten Free Guy says

      April 10, 2020 at 10:14 am

      If you like tuna, I bet you’d like this tuna sardine salad. 😉

      Reply
  5. ChihYu says

    April 7, 2020 at 11:59 pm

    5 stars
    This is the perfect lunch! Delicious, satisfying, light and full of protein!

    Reply
    • Paleo Gluten Free Guy says

      April 8, 2020 at 10:01 am

      Exactly! Thanks. 🙂

      Reply
  6. Joni Gomes says

    April 7, 2020 at 8:17 am

    5 stars
    So great to see a recipe with sardines! They are so delicious and I love the added nutritional benefits! The tuna salad turned out great and I made enough to have leftovers.

    Reply
    • Paleo Gluten Free Guy says

      April 7, 2020 at 4:01 pm

      So glad you enjoyed it!

      Reply
  7. Jean Choi says

    April 6, 2020 at 5:58 pm

    5 stars
    Such a great idea to incorporate sardines! I have 6 cans of it in my pantry so i’ll definitely be trying this out.

    Reply
    • Paleo Gluten Free Guy says

      April 7, 2020 at 4:01 pm

      Oh good! It would be perfectly good if you used all sardines and no tuna, too.

      Reply
  8. Sandy Watson says

    April 6, 2020 at 4:37 am

    Great simple idea. I eat a tonne of tuna but have never tried sardines nor thought of adding apple to the mix.

    Reason for comment though: I am actually in need of a new tin opener but can’t buy from Amazon US link. Is there a way you still get your commission if I buy from Amazon UK?

    Reply
    • Paleo Gluten Free Guy says

      April 6, 2020 at 7:36 am

      Thanks. Yeah, adding apple gives it a nice crunchy, juicy freshness.

      Thanks so much for asking! I think if you click on my Amazon link, but then go to your Amazon UK product and buy it, I should still get a commission. Just as long as you get there through my link (anything you buy after you click on my link will count toward my commission). I think, anyway. Not sure how international sales work.

      Reply

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Well hello there! I’m Don, the creator behind Paleo Gluten Free Guy. I share fun, vibrant recipes for good health and pure enjoyment. All of my recipes are gluten-free and the majority of them are also Paleo, meaning they’re free of grains, dairy, refined sugar and legumes.

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