Made with simple, whole ingredients and topped with a bright homemade Dijon dressing, this Mediterranean White Bean and Sardine Salad is a quick and delicious meal in 15 minutes! Serve it with crusty bread for a satisfying meal any day.

Overhead view of white bean and sardine salad in a white bowl

An easy sardine salad

Canned sardines may not be the first ingredient that comes to mind when you're thinking about lunch or dinner, but they're a tasty little fish that is high protein, vitamins, and minerals, and with lower mercury levels than other fish. And for this busy mamma, I appreciate that you can turn sardines into a quick meal in 15 minutes!

Like my sardine toast recipe, this Mediterranean sardine salad with white beans, tomatoes, green onions, and fresh herbs is a prime example of how you can put a couple cans of sardines to good use on short notice. It is a simple combination of powerful flavors, pulled together with an easy Dijon dressing and Mediterranean favorites like sumac and Aleppo pepper (but you can change seasonings up to your liking).

And between the sardines and white beans, this salad is a satisfying dish that makes a great lunch or light dinner with your favorite crusty bread.

Overhead view of ingredients for sardine salad

What to look for when buying canned sardines?

Canned sardines do come in different options--some packed whole or chopped, and the canning liquid will differ from water to olive oil, or sauce. Generally, canned sardines are accessible and relatively affordable, but this is one case where I would advice to pay a little bit more for quality, wild-caught sardines for better flavor and less preservatives (always compare labels).

I prefer whole canned sardines that are packed in olive oil. I have used Wild Planet sardines which are caught using sustainable methods and well-cleaned and scale-free. And I like their smokey taste. King Oscar sources smaller sardines that are caught near the Norwegian shore, they have a milder taste and good texture as well. There are many other great options, those two are just what I have used.

What you'll need to make this sardine salad recipe

This salad is made with simple ingredients - sardines, white beans, a few vegetables, and seasonings - that create a fresh, flavorful dish! Here is a quick list of ingredients:

  • White beans - You can use cannellini beans or any other variety of white beans. Drain and rinse before adding to the salad.
  • Sardines - Look for quality cans of sardine packed in olive oil
  • Tomatoes - I used red and yellow cherry tomatoes.
  • Onions - I used green onions for this recipe but you can also use a finely sliced red onions for a different flavor.
  • Jalapenos - If you're not a fan of heat, just remove the seeds before chopping.
  • Fresh parsley - Adds a burst of flavor and bright green color to this sardine salad.
  • For the dressing - The dressing is simply made with Dijon mustard, lime juice, and extra virgin olive oil with garlic and Aleppo pepper and sumac.
White bean and sardine salad ingredients in a white bowl

How to make this sardine salad

These easy white bean salad comes together with just a few minutes prep!

  • Make the dressing. Combine the mustard, lime juice, garlic, kosher salt, sumac and Aleppo pepper in a bowl. Season to your liking with salt and black pepper. Whisk and drizzle in the olive oil until emulsified.
  • Assemble the salad. Combine the salad ingredients in a large bowl.
  • Serve. Pour the dressing over the salad and toss to combine. Adjust the seasoning to your liking. Serve and enjoy.
Mediterranean white bean and sardine salad in a white bowl

Recipe variations

If you want to make this recipe with a little twist, go for it! Here are a few ideas and suggestions to get you started:

  • Add salad greens. Looking for a big, green salad? Spinach, kale, or arugula will work well in this recipe. I recommend making the sardine and bean mixture separately and spooning it over a bed of greens.
  • Substitute the sardines. If you're not a fan of sardines, you can easily make this salad with canned tuna, shredded chicken, or even salmon (check out this salmon salad for an idea on how to cook salmon for this salad). You may want to adjust or increase the seasonings to ensure the dish is just as flavorful.
  • Other vegetable possibilities. Use up other veggies you have on hand like chopped red bell peppers or carrots.
  • Add other favorites! Canned artichoke hearts, capers, or olives are also great to add in this white bean and sardine salad recipe.

Tips for the best white bean and sardine salad

For perfectly flavored sardine salad, keep these few key tips in mind.

  • Use quality wild-caught sardines. I shared more on this above, but paying a little bit more for tastier sardines will make a difference. You can find boneless, skinless sardines for picky eaters who need a milder option.
  • Season generously. Taste and adjust salt and seasonings to your liking. If you need a bit more zing, add more lime juice and mustard.
  • Let the salad sit for a few minutes. This is a quick and easy salad to whip up any time and can be enjoyed immediately, but if possible give it just a few minutes for the flavors to meld together
Easy mediterranean sardine salad with white beans

Serving suggestions

Mediterranean sardine salad works as an appetizer or main entree and makes a particularly easy and healthy lunch. Serve with your favorite crusty bread - day old bread is great here - to soak up every last minute of dressing. Simple and satisfying!

How to store leftovers

Any leftover white bean and sardine salad should be stored in an airtight container in the fridge. It will last for up to 3 days. If serving with greens, I recommend storing the greens separately.

More salad recipes:

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4.89 from 36 votes

Mediterranean White Bean and Sardine Salad

Suzy Karadsheh
Mediterranean white bean and sardine salad in a white bowl
Made with simple, whole ingredients and topped with a homemade Dijon mustard and aleppo pepper dressing, this Mediterranean White Bean and Sardine Salad is a quick and easy lunch. Serve with crusty bread for a satisfying meal any day.
Prep – 15 minutes
Total – 15 minutes
Italian, Mediterranean
Serves – 4 people


For the Salad

  • 1 can white beans (drained and rinsed)
  • 2 cans sardines (4.5 oz cans in olive oil, roughly chopped in large chunks)
  • 1 cup cherry tomatoes (halved)
  • 2 green onions (chopped)
  • 1 to 2 jalapenos (chopped, seeds removed if you don't want the heat)
  • 1 cup fresh Italian parsley (chopped)

For the Dressing

  • 2 teaspoons Dijon mustard
  • 1 lime (zested and juiced)
  • 1 to 2 garlic cloves (minced)
  • 1 teaspoon sumac
  • 1 to 2 teaspoon Aleppo pepper flakes


  • To make the dressing, combine the mustard, lime zest and juice, garlic, sumac, and Aleppo, and a good dash of kosher salt and black pepper in a small mixing bowl. Whisk, and while whisking vigorously, drizzle in ⅓ cup extra virgin olive oil, until emulsified.
  • In a large bowl, combine the beans, sardines, tomatoes, onions, jalapenos, and parsley. Toss gently to combine.
  • Pour the dressing over the salad and toss to combine. Taste and adjust seasoning to your liking.


  • This recipe will serve 4 people for lunch with your favorite crusty bread. It can serve more as an appetizer or side. 
  • For best flavor, use quality, wild-caught sardines packed in olive oil. I shared more about this above, but a couple options I have used are Wild Planet and King Oscar
  • Visit Our Shop to browse quality Mediterranean ingredients including extra virgin olive oils and spices


Calories: 239.7kcalCarbohydrates: 20.9gProtein: 22.7gFat: 7.7gSaturated Fat: 1gCholesterol: 88.8mgSodium: 361.8mgPotassium: 811.8mgFiber: 5.5gSugar: 1.9gVitamin A: 1621IUVitamin C: 38.9mgCalcium: 332.9mgIron: 5.6mg
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I'm Suzy; born and bred right on the shores of the Mediterranean. I'm all about easy, healthy recipes with big Mediterranean flavors. Three values guide my cooking: eat with the seasons; use whole foods; and above all, share! So happy you're here...
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4.89 from 36 votes (17 ratings without comment)

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  1. Angie says:

    I might make this with quinoa and also add some zucchini.

    1. Devin Fuller says:

      Hi Angie, Devin here from the Mediterranean Dish team. Thanks for writing in! If you end up making this, please let us know how it turned out.

  2. Susan says:

    5 stars
    We always have sardines on hand and eat them on crackers or bread. This recipe elevates the sardine to another level. Quick, healthy, and tasty. Another winner from The Mediterranean Dish!

  3. Merce says:

    5 stars
    What an absolute winner of a recipe! I love making this for lunch and having over a bed of salad greens, and it makes the perfect amount of leftovers for the day after!

  4. Shauna says:

    5 stars
    I get a craving for smoked sardines and my last internet search turned up this gem! I've made it multiple times and it's a keeper for sure. I'm going to serve it at this Father's Day dinner as well. Now that I've found your website it is book marked and has become a happy hunting ground for new recipes! Thank you! One of these days I'll remember to take a pic for you but the food disappears too fast!

  5. Connie says:

    5 stars
    Absolutely delicious! It’s a great way to use some sardines. My family loves it. Thanks for creating such wonderful recipes!

  6. Campbell says:

    4 stars
    Wow! This is so good! I’ve been trying to find a way to like sardines, and I’ve tried several recipes that really did not mask the sardine flavor enough. This recipe is delish. I did start with 1/2 the sardines called for, but it’s a start. Thank you!

    1. Suzy says:

      So glad you enjoyed it!