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COOK WITH SONITA

Creamy Avocado Egg Sardine Salad

Growing up with African food, salad wasn't something we had very often. I still love my traditional meals, but I also enjoy adding fresh, lighter options to my everyday cooking. This creamy Avocado Egg Sardine Salad is one of my simple go-to meals when I want something filling without making a heavy meal.

Why I Love Adding Salads to My Meals

Salads give me something fresh and light.
They help me add more vegetables.
This salad is simple and filling.
I can enjoy it for breakfast or lunch.
I can also make it into a sandwich.
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Prep Time 10 minutes
Cook Time 12 minutes
Total Time 22 minutes
Servings: 2 Serving
Course: Breakfast, Lunch
Cuisine: African-Inspired
Calories: 450
Ingredients Equipment Method Nutrition Notes

Ingredients
  

Ingredients
  • 4 boiled eggs
  • 1 medium ripe avocado
  • 1 can sardines drained
  • 1 medium tomato
  • 1 small red onion
  • 1 sprig fresh parsley
  • 1 tablespoon Caesar dressing
  • 1 tablespoon chipotle mayonnaise
  • 1/4 teaspoon black pepper
  • 4 slices whole-wheat bread for serving
Ingredient Notes
Eggs
  • Boil the eggs until fully cooked then cool and peel.
Avocado
  • Use a ripe avocado that is soft enough to mash.
Sardines
  • Drain the sardines and break them into smaller pieces.
Fresh Vegetables
  • Chop the tomato red onion, and parsley into small pieces.
Caesar Dressing
  • Adds creaminess and flavour to the salad.
Chipotle Mayonnaise
  • Adds a little smoky heat. Add more if you like it spicy.

Equipment

Method
 

Ingredients list
Start with the eggs and avocado
  1. Add your boiled eggs and avocado to a large mixing bowl.
  2. Now take your masher and gently mash them together.
  3. Don't try to make it completely smooth.
  4. I like leaving little pieces of egg and avocado throughout the mixture. It gives the salad a much better texture.
Add the sardines
  1. Drain the sardines and add them to the bowl.
  2. Use the masher or a fork to break them into smaller pieces.
  3. You don't need to mash them completely. Just break them up enough to distribute them throughout the salad.
Add the fresh ingredients
  1. Add your chopped tomatoes, red onion, and parsley.
  2. Give everything a gentle mix.
  3. Already, you should see all those colours coming together.
Add the dressing
  1. Now add your Caesar dressing and chipotle mayonnaise.
  2. Mix gently.
  3. I like adding the dressing gradually because I don't want the salad to become too wet.
Taste it
  1. Before adding more seasoning, taste the salad.
  2. The sardines and dressing already have some salt, so you may not need much additional salt.
  3. If you want more smoky heat, add a little more chipotle mayonnaise.
Serve
  1. You can enjoy it straight from the bowl, but I love serving mine with whole-wheat bread.
  2. It also makes a really good sandwich filling.
    3. Cook With Sonita Tips
  3. Don't over-mash your salad.
  4. Use the masher to bring the avocado and eggs together, but don't keep going until everything becomes one smooth mixture.

Nutrition

Calories: 450kcalCarbohydrates: 3gProtein: 45gFat: 16gSaturated Fat: 4gPolyunsaturated Fat: 4gMonounsaturated Fat: 5gCholesterol: 384mgSodium: 533mgPotassium: 152mgFiber: 0.2gSugar: 1gVitamin A: 529IUVitamin C: 0.4mgCalcium: 77mgIron: 2mg

Notes

Common Mistakes

Mashing too much:
Leave a little texture in the eggs and avocado.
Adding too much dressing:
Start with a little and add more if needed.
Adding salt too early:
Taste first. The sardines and dressing already have some salt.
Using a hard avocado:
Use a ripe avocado so it mashes easily.

Storage

Keep leftovers in an airtight container in the refrigerator.
For the best taste and texture, I recommend enjoying it fresh because the avocado can change colour over time.

Reheating

No reheating is needed. Enjoy it cold or fresh.

Serving Suggestions

With whole-wheat bread

This is my favourite way to serve it. The creamy salad makes a really good sandwich filling.

As a light lunch

Serve the salad on its own when you want something simple.

Alongside an African meal

You can also serve a small portion of this salad alongside your regular meal when you want to add something fresh to the plate.

Variations

Add more vegetables

You can add cucumber, bell peppers, or other fresh vegetables you already have in your kitchen.

Make it spicy

Add a little more chipotle mayonnaise if you enjoy heat.

Make it a sandwich

This is one of the easiest ways to turn the salad into a proper meal.

Frequently Asked Questions

Is this a traditional African salad?

No. This is my African-inspired version, using fresh ingredients I enjoy.

Why add salad to African meals?

It gives me an easy way to add more fresh vegetables to my meals while still enjoying the foods I grew up with.

Can I eat this while trying to lose weight?

It can be part of a balanced meal. Keep your portions and toppings in mind, especially the dressing and bread.

Can I eat it without bread?

Yes. Enjoy it on its own or with your favourite side.

Can I use another fish?

Yes. You can use another cooked or canned fish you enjoy. I used sardines for this recipe.

Related Recipes You'll Love

  • Easy Egg Salad
  • Avocado Toast
  • Healthy Breakfast Ideas
  • Easy Lunch Recipes
  • African-Inspired Healthy Meals
  • Quick Family Meals

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