This keto-friendly kale sardine salad is an umami, briny salad is an easy lunch that really hits the spot. Don’t fear the sardines! Yes, they can have a strong taste, but I’m the context of the feta, olives,
Sauerkraut, topped with a lemon vinaigrette, they blend right in perfectly! A great recipe for people new to sardines.
Keto Sardine Salad Recipe
- 3 cups Tuscan/dino/black kale, chopped (*Tuscan kale is a variety that is low in oxalates. If you use other types of kale, I would recommend blanching them briefly to reduce the oxalate content.)
- ½ cup cucumber or radish, chopped
- ¼ cup homemade sauerkraut
- ¼ cup shelled edamame (*May sub with cooked peas if you don’t mind the extra carbs.)
- ¼ cup red onion, thinly sliced
- ¼ cup kalmata olives, pitted and sliced (*May sub with other kinds of olives.)
- One 5-oz can sardines fillets packed in water, drained
- 2 tablespoons fresh parsley
- 2 tablespoons roasted pumpkin seeds
- Additional crumbled feta (for garnish)
- 1 clove garlic, pressed or finely minced
- 2 teaspoons Dijon mustard
- 1 tablespoon feta, finely crumbled (*Or 1 tablespoon pecorino Romano.)
- 3 tablespoons lemon juice, freshly squeezed
- ¼ teaspoon fine sea salt
- ¼ cup extra virgin olive oil
- ¼ teaspoon dried oregano
- Crushed red pepper flakes, to taste
- Black pepper, freshly ground (to taste)
Whisk together all the dressing ingredients. Taste and adjust seasonings to your liking. Remember that you always want your dressing to be slightly more salty and acidic than you think, as it will be spread out over the salad. Set dressing aside.
Add kale to a bowl with a tiny amount of salt, and massage leaves with your hands until they are tender. Add the remainder of the salad ingredients to the bowl except the sardines and pumpkin seeds.
Pour dressing over the salad and toss to coat. Divide between two plates or deep dishes and add ½ can of sardines to each plate. Garnish with feta, parsley and pumpkin seeds.
Did you make this keto kale sardine salad recipe? If so, please let me know how it turned out in the comments. Or if you share pics of your creations on Instagram, please tag me so I can see them. Enjoy! :)