Keto Sardines Avocado Salad
This keto sardines avocado salad is the fastest way to get a complete omega-3-rich meal on the table on a busy weekday. Canned sardines, a ripe avocado, arugula, lemon: ready in 8 minutes. Per serving: 3 g net carbs, 28 g protein, 38 g fat.
Key facts at a glance
- Prep time: approx. 8 minutes, no stove, no pan.
- Approx. 3 g net carbs and 38 g fat per serving.
- Ingredients: sardines in olive oil, avocado, arugula, lemon, olive oil, pepper.
- Perfect as a desk lunch or a fast dinner with an omega-3 bonus.
Ingredients
One serving covers a full main meal.
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| Sardines in olive oil | drained, from 1 can | |||
| drained, from 1 can | ||||
| Avocado | half a ripe avocado | |||
| half a ripe avocado | ||||
| Arugula | - | |||
| Lemon | juice of | |||
| juice of | ||||
| Extra virgin olive oil | approx. 10 g; 1 tbsp | |||
| approx. 10 g; 1 tbsp | ||||
| Salt | to taste | |||
| to taste | ||||
| Pepper | to taste | |||
| to taste | ||||
Preparation
Drain the canned sardines, keeping some of the olive oil from the can to use later. Halve the avocado, remove the pit, slice it and drizzle with lemon juice. Spread the arugula over a plate, arrange avocado and sardines on top, then season with pepper and a little olive oil.
Why sardines are a perfect keto fit
Sardines in olive oil are one of the most underrated keto foods: 100 g contains 0 g carbs, around 25 g protein and 11 g fat, much of it omega-3. Half an avocado adds about 2 g net carbs and 15 g monounsaturated fat. Arugula brings bitter compounds and folate with under 1 g net carbs per 30 g. The whole plate is nutrient dense: B12, selenium, iodine, potassium and vitamin K, all in an 8-minute meal.
Source: USDA FoodData Central – Sardines, canned in oil , NIH ODS – Omega-3 Fatty Acids
How can I vary the salad?
Lamb's lettuce or baby spinach work just as well in place of arugula. For more bite, add a finely chopped red onion or pickled capers (approx. 0.3 g carbs per tbsp). For a heartier version, top with a hard-boiled egg and a handful of olives.
Meal prep in a jar
Add the avocado only just before serving, otherwise it browns. Sardines, arugula and lemon keep well in a sealed jar in the fridge for about 1 day.
Tips for the best sardine salad
- Choose high-quality sardines in extra virgin olive oil. Cheaper brands often use sunflower oil, which is high in omega-6.
- Buy avocados that are only just ripe, so the slices hold their shape on the salad.
- Pour the lemon juice directly over the avocado. It prevents browning and lifts the flavor of the sardines.
- Use salt sparingly, since canned sardines are usually already well salted.
Nutrition values
| Nutrient | Per 100 g | Per serving | Keto rating |
|---|---|---|---|
| Calories | approx. 195 kcal | approx. 470 kcal | Satisfying main meal. |
| Satisfying main meal. | |||
| Fat | approx. 16 g | approx. 38 g | High-quality mix of omega-3 and monounsaturated fats. |
| High-quality mix of omega-3 and monounsaturated fats. | |||
| Net carbs | approx. 1.3 g | approx. 3 g | Very low, almost entirely from the avocado. |
| Very low, almost entirely from the avocado. | |||
| Protein | approx. 11.5 g | approx. 28 g | Very good, all from the sardines. |
| Very good, all from the sardines. | |||
| Salt | approx. 0.5 g | approx. 1.2 g | Moderate, mostly from the sardines. |
| Moderate, mostly from the sardines. | |||
Note: Nutrition values are estimated averages per 100 g and per serving and may vary depending on ingredients, brands, portion size, and preparation. They do not replace individual nutrition or medical advice.
FAQ
Are canned sardines keto friendly?
Yes, sardines in olive oil contain 0 g carbs and are one of the best keto protein sources. Avoid varieties in tomato sauce, which often have 4 to 6 g of sugar per can.
Should I use the olive oil from the can?
If the sardines are packed in extra virgin olive oil, you can use it without hesitation. With lower-quality oils, drain the sardines and replace it with your own olive oil.
How much omega-3 does it contain?
One can of sardines (90 g drained) delivers approx. 1.2 g of EPA + DHA, more than most daily recommendations.