Sardine, Egg & Olive Salad with Mustard Dressing

Sardine, Egg & Olive Salad with Mustard Dressing is a keto lunch dish with 4.8 g net carbs, 31 g protein and 32 g fat per serving (431 kcal). It serves 2 and takes 15 minutes in total.

A hearty Mediterranean salad of sardines, jammy eggs, olives, red onion and crisp greens in a sharp mustard dressing. Calcium, vitamin D and omega-3 on one plate.

4.8 g estimated net carbs per serving15 min total2 servings

fishomega-3calciumlunchsaladdairy-free

Sardine, Egg & Olive Salad with Mustard Dressing, a Ketogeni keto lunch dish

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Allergens in this Ketogeni recipe: eggs, fish, mustard, sulphites. Includes listed optional alternatives; check actual ingredient labels and substitutions.

Yield: 2 servings · Active time: 12 min · Total time: 15 min

Nutrition per serving (estimate, recipe makes 2 servings)
Per serving	Amount
Net carbohydrates	4.8 g
Protein	31 g
Fat	32 g
Energy	431 kcal
Vitamin D	5.3 µg
Calcium	492 mg
Omega-3 (EPA + DHA)	0.9 g

Nutrition figures are estimates, not medical advice. Check ingredient labels and weigh your own portions, especially when tracking a strict daily carbohydrate limit. How to interpret these estimates.

Ingredients

2 piece cans sardines in olive oil (about 180 g drained)
2 piece organic eggs
40 g Kalamata olives
150 g organic little gem and rocket
100 g organic cherry tomatoes
20 g red onion, sliced
2 tbsp organic extra-virgin olive oil
1 tbsp red wine vinegar
1 tsp Dijon mustard

Step-by-step method

Boil the eggs 7 minutes, cool and halve.
Whisk oil, vinegar and mustard with a pinch of salt.
Toss the leaves, tomatoes and onion with half the dressing.
Top with sardines, eggs and olives and drizzle with the rest.

Chef’s tips

Break the sardines into big pieces so they stay meaty.

Variations

Add capers or anchovies.
Use tuna in olive oil.

Storage

Best freshly assembled.

Questions and answers

How many net carbs are in Sardine, Egg & Olive Salad with Mustard Dressing?

One serving has 4.8 g net carbohydrates, 31 g protein and 32 g fat (431 kcal). The recipe makes 2 servings. These figures are estimates; your own ingredients may differ.

Can I make Sardine, Egg & Olive Salad with Mustard Dressing ahead, store or freeze it?

Best freshly assembled.

Which allergens are in Sardine, Egg & Olive Salad with Mustard Dressing?

It contains eggs, fish, mustard and sulphites, as listed by Ketogeni for this recipe. Always check the labels of the products you use.

Is Sardine, Egg & Olive Salad with Mustard Dressing gluten-free?

Yes. None of the ingredients contain gluten. Check the labels of processed ingredients such as stock or spices.

Can I vary Sardine, Egg & Olive Salad with Mustard Dressing?

Yes. Add capers or anchovies. Use tuna in olive oil.

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