Candida Diet Friendly Mediterranean Sardine Salad Bowl
This bright, satisfying bowl is packed with bold Mediterranean flavors — briny Kalamata olives, crisp romaine, roasted red peppers, and omega-rich sardines that bring serious staying power to every bite. The tangy apple cider vinegar dressing ties everything together beautifully, and because it's whisked from scratch with olive oil, Dijon mustard, and dried oregano, you know exactly what's going in it. That matters a lot when you're navigating a protocol that demands clean, sugar-free, yeast-free ingredients at every turn. Sardines are an underrated hero here — naturally high in protein and healthy fats, with no fillers or additives to second-guess. The roasted red peppers are jarred in water or olive oil rather than vinegar, a small but important detail that keeps this bowl on track. It comes together in minutes with zero cooking required, making it an easy weeknight win for two. Scatter on the optional microgreens for a little extra freshness and color before serving.
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Learn more →Ingredients
2 servings
For the bowl
- 2 cans (4.375 oz each) sardines in olive oil, drained
- 4 cups romaine lettuce, roughly chopped
- 1 medium cucumber, halved lengthwise and sliced
- ½ cup roasted red peppers (jarred in water or olive oil, not vinegar), sliced
- ⅓ cup pitted kalamata olives, halved
- ¼ small red onion, very thinly sliced
- ¼ cup fresh parsley, roughly chopped
For the dressing
- 3 tbsp extra-virgin olive oil
- 1 ½ tbsp apple cider vinegar
- 1 tsp dijon mustard
Chef's tipUse the same amount. Yellow mustard is milder and more vinegary - taste, then add a little more if needed. - ½ tsp dried oregano
- ¼ tsp salt
- ¼ tsp black pepper
For serving
- ¼ cup fresh microgreens (optional)
Instructions
- 1
In a small bowl, whisk together the olive oil, apple cider vinegar, Dijon mustard, dried oregano, salt, and black pepper until the dressing is emulsified and uniform.
- 2
Divide the romaine between two large bowls. Arrange the cucumber, roasted red peppers, olives, and red onion over the greens.
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