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Glass container of sardine salad with collard green leaves in the background

Sardine Salad Sandwich Wrap (Keto, Low Carb)

Summer Yule
Learn how to make sardine salad wraps (AKA pilchard wraps)! My low carb and keto sardine sandwiches are rich in healthy omega 3 fatty acids!
5 from 3 votes
Prep Time 10 mins
Total Time 10 mins
Course Lunch
Cuisine Mediterranean
Servings 4
Calories 254 kcal

Ingredients

  • 4 tins sardines with bones, packed in olive oil, drained (125 grams per tin)
  • 4 scallions, sliced
  • 3 tablespoons drained capers
  • 2 tablespoons fresh parsley, finely chopped
  • 2 tablespoons mayonnaise
  • 2 tablespoons nonfat Greek yogurt, plain
  • 1 tablespoon Dijon mustard
  • 4 large collard green leaves, rinsed and dried

Instructions

  • Drain the sardines and put in a medium-sized bowl. Mash the sardines well with the back of a fork.
  • Slice the scallions and finely chop the parsley. Mix the scallions, capers, parsley, mayo, yogurt, and mustard with the sardines. Combine well.
  • For meal prep, divide the sardine salad between four containers (1-cup size) and refrigerate.

To serve:

  • Rinse a large collard leaf with cool water and pat it dry. Remove the thickest part of the stem from one of the collard green leaves. (You can chop the stems up small and save them to throw in a stir fry later.)
  • Pile one of your sardine salad servings on top of the leaf.
  • Wrap the leaf around the filling to make a secure package. (Watch the recipe video below to see how it's done.) Cut the wrap in half and secure the halves with food picks (if desired). Enjoy! You may find yourself using collards as a sturdy wrapper for other sandwich fillings.

Notes

This is a level 1 recipe (may help support fat loss). Sardine salad in a wrap makes a low calorie and low carb main dish. If you need to beef this lunch up a little more, consider including additional components from the different food groups.  
I added raspberries, one serving of whole grain crackers, and some cheese to my lunch. This move boosted the calories to around 600 per meal and covered all of my food groups.  
If you’re following a low carb diet, either skip the crackers or include another food for crunch. A serving of nuts, seeds, or your favorite low-carb cracker would work here. 
Consuming too few calories can backfire if you wind up snacking on “junk foods” before your next meal. Make sure you are eating enough to leave you feeling satiated. Aim to get most of your calories from healthy meals, not from desserts. 
I am using non-fat Greek yogurt in place of some of the mayo in this recipe. This is a little trick of mine to boost the protein a little while lowering calories and fat. This swap doesn’t impact the flavor like when you replace all of the mayo with yogurt. 
For a higher energy meal, use an additional 2 tablespoons of mayo in place of the yogurt. You could also make a sardine sandwich on bread instead of making a fish wrap. Add on some higher calorie sides as well, and you’ll be well-fueled until your next meal. Enjoy! 
Nutrition information is for one serving.  

Nutrition

Calories: 254kcalCarbohydrates: 6.2gProtein: 20.4gFat: 16.4gSaturated Fat: 3gSodium: 527.2mgFiber: 2gVitamin A: 3% DVVitamin C: 4% DVCalcium: 56.9% DVIron: 10.5% DV
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