Sardine Toast

This sardines on toast recipe is one of my favourite quick and nourishing breakfasts or lunches. Creamy mashed sardines are mixed with egg, Greek yoghurt, capers, fresh herbs and lemon, then piled onto crunchy sourdough with sliced avocado and sauerkraut.

It takes around 10 minutes to make, requires barely any cooking and is packed with protein, healthy fats and omega-3s.

If you’re not normally a huge sardine person, this is such a good way to eat them. Mashing the sardines with creamy yoghurt and egg makes them much milder, while lemon, dill and capers add loads of freshness and flavour.

Why You’ll Love This Sardines on Toast Recipe

This recipe is:

• Ready in around 10 minutes
• High in protein
• Rich in omega-3 fatty acids
• Made with simple whole-food ingredients
• Perfect for breakfast or lunch
• Easy to customise
• A delicious way to make canned sardines taste amazing

Ingredients

Sardine Mixture

1 tin sardines
I like sardines packed in extra virgin olive oil. You can also use sardines in spring water if you prefer.

1 soft-boiled egg
Adds extra protein and makes the sardine mixture rich and creamy.

1 spring onion, finely chopped

Small handful fresh dill, chopped

½ tbsp capers, chopped

½ tbsp Greek yoghurt or mayonnaise
Greek yoghurt keeps it fresh and creamy, while mayonnaise gives you a richer result.

Squeeze of fresh lemon juice

Salt and black pepper, to taste

Extra virgin olive oil, to drizzle

To Serve

½ avocado, sliced

Sauerkraut

1 slice sourdough bread

How to Make Sardines on Toast

1. Cook the egg

Soft boil your egg, then peel and roughly chop it.

2. Make the sardine mixture

Add the sardines to a bowl and gently mash them with a fork.

Add the chopped egg, spring onion, dill, capers and Greek yoghurt or mayonnaise.

Squeeze over some fresh lemon juice, season with salt and black pepper and mix until combined.

3. Toast the bread

Toast your sourdough until golden and crisp.

4. Assemble

Spoon the sardine mixture over the toasted sourdough.

Top with sliced avocado and sauerkraut and finish with a drizzle of extra virgin olive oil.

Serve immediately.

Are Sardines on Toast Healthy?

Yes. Sardines are an incredibly nutrient-dense oily fish and are particularly well known as a source of omega-3 fats. Tinned sardines are also convenient, affordable and have a long shelf life.

Pairing them with egg, avocado, Greek yoghurt and sourdough makes this a satisfying meal containing protein, fats and carbohydrates.

Adding sauerkraut also gives the toast a tangy, crunchy contrast that works so well with the rich sardines.

What Do Sardines Taste Like?

Sardines have a rich, savoury flavour, but this recipe makes them much more approachable if you don’t usually eat them.

Combining them with creamy Greek yoghurt or mayonnaise, fresh lemon, dill and salty capers balances the stronger fish flavour.

If you’re trying sardines for the first time, I’d definitely start with them this way.

Greek Yoghurt or Mayonnaise?

Either works.

I normally use Greek yoghurt when I want the recipe to feel lighter and add a little extra protein.

Use mayonnaise if you want a richer, creamier sardine mixture.

You can also do half Greek yoghurt and half mayonnaise.

What Bread Is Best for Sardines on Toast?

Sourdough is my favourite because it becomes beautifully crisp while still having enough structure to hold all the toppings.

You could also use:

• Wholegrain bread
• Rye
• Seeded bread
• Gluten-free sourdough
• Your favourite high-protein bread

Sardine Toast Variations

There are so many ways you can customise it.

Add sliced tomato or cucumber for freshness, chilli flakes for heat, pickled onion for acidity or fresh parsley if you don’t have dill.

You could also leave off the avocado or sauerkraut depending on what you have available.

Nutrition Boost

Sardines are particularly useful nutritionally because they’re an oily fish and therefore provide EPA and DHA omega-3 fatty acids.

This recipe also combines sardines with egg and Greek yoghurt for protein, avocado and extra virgin olive oil for fats, and sauerkraut for an easy fermented-food addition.

Storage

The sardine and egg mixture can be prepared ahead and stored in an airtight container in the refrigerator.

For the best flavour and texture, I would eat it within 1–2 days.

Keep the bread, avocado and sauerkraut separate and assemble just before serving so the toast doesn’t become soggy.

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