Sardine and Cauliflower Salad with Boiled Egg Dressing

This sardine and cauliflower salad combines tender steamed cauliflower with a creamy boiled egg dressing, fresh herbs, green olives, and tangy marinated red onions. Topped with canned sardines and sliced boiled egg, it makes a generous, satisfying low-carb meal with around 33 grams of protein and 8 grams of fiber per serving. Ready in just 30 minutes, it’s one of my favorite ways to turn a few simple ingredients into a nourishing lunch or dinner.

Why I love this salad

This is one of the meals I enjoyed during my perimenopause weight-loss journey. At just under 500 calories per serving, it offers a substantial plate of food with plenty of protein, fiber, and flavor.

I love using steamed cauliflower as a low-carb, lower-calorie alternative to boiled potatoes. It works especially well in creamy salads, like my cauliflower salad recipe — my alternative to traditional potato salad. The cauliflower stays tender without becoming mushy, while the creamy dressing, olives, herbs, and marinated onions make every bite interesting and satisfying.

The boiled egg dressing is what brings everything together. Made by blending a whole boiled egg with Dijon mustard, a little extra virgin olive oil, a bit more oil from the sardine cans, and apple cider vinegar, it’s a creamy homemade alternative to conventional mayonnaise, with less calories and more protein. 

And finally, sardines are a nutritional powerhouse and one of my favorite proteins for quick and easy meals. They provide protein, omega-3 fatty acids, vitamin B12, and selenium, while varieties with edible bones are also an excellent source of calcium. They’re enjoying renewed popularity as part of the growing interest in tinned fish, with more people discovering just how versatile this pantry staple can be. I’m happy to see them getting some attention — a simple can of sardines has so much to offer.

Ingredients for sardine and cauliflower salad

Cauliflower

Steamed cauliflower forms the low-carb base of this salad. Cook the florets until just tender, while they still hold their shape. I like it to be al dente, but you can adjust the texture to your preference. If the tender outer leaves look fresh, you can include those too.

Sardines and eggs

For the version pictured, I used skinless and boneless sardines because that’s what I had available at the moment. They’re a good entry point if you’re not used to eating sardines. Whole sardines with skin and bones offer additional nutrients, particularly calcium from the edible bones. Choose sardines packed in extra virgin olive oil.

You’ll also need two boiled eggs: one for the dressing and one to slice and divide between the two serving bowls. Reserve a tablespoon of oil from the sardine cans for the dressing; I discard the rest.

Boiled egg dressing

The dressing combines a boiled egg, Dijon mustard, extra virgin olive oil, sardine oil, and apple cider vinegar. Blended until creamy, it coats the cauliflower and adds flavor without needing conventional mayonnaise.

Olives, marinated onions, and flax seeds

Green olives and marinated red onions add a savory, tangy contrast to the creamy cauliflower. Freshly ground flax seeds contribute additional fiber.

Marinated red onions is one of my favorite condiments. There are slight variations of it, but this sumac marinated red onions is one of my favorites. You can quickly make it while the cauliflower is steaming, or prepare it in advance and store it in the fridge to have on hand for various dish toppings. 

Fresh herbs and finishing touches

Use chopped cilantro, parsley, dill, or a combination. Finish with lemon juice over the sardines and, if you like, broccoli microgreens. Red Tabasco or Sriracha is optional for a little heat.

How to make sardine and cauliflower salad

Steam the cauliflower florets until just tender, while they still hold their shape. Include the tender outer leaves if they look fresh. Do not overcook. Set aside to cool slightly.

In a bowl, using a standing mixer, blend one boiled egg with the Dijon mustard, extra virgin olive oil, sardine oil, and apple cider vinegar until creamy. Season with salt and pepper.

Cut the steamed cauliflower florets into bite-sized pieces and place them in a mixing bowl. Add the dressing, some of the marinated onions, the olives, ground flax seeds, and chopped herbs.

Mix well so all the ingredients are coated with the creamy dressing. Taste and season with salt and pepper.

Divide the cauliflower salad between two bowls or serving plates. Top with the sardines, the remaining boiled egg, sliced and divided between the bowls, and the remaining marinated onions.

Drizzle lemon juice over the sardines, add microgreens if using, and serve immediately. Add red Tabasco or Sriracha if you’d like some heat.

More sardine recipes

If you love sardines as much as I do, and eating them straight from the can feels a bit intimidating, check out this sardine pate recipe, a flavorful spread that makes for a nutritious appetizer.

And for a quick, nutritious twist on a classic tuna melt, I created this gluten-free sardine melt sandwich.

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