Sardine and Avocado Protein Toast
Perfect for a solo lunch! Over 35 g of protein per serving! What to do with a tin of sardines? A satisfying, fresh, and protein-packed plate that is perfect for a quick lunch for one.
Protein-packed sardine and avocado toast is the perfect idea for a quick, healthy, and satisfying lunch
If you are wondering what to do with a tin of sardines, this simple recipe transforms pantry staples into a fresh, creamy, and ultra-flavorful plate. Rich in protein (over 35 g per serving), omega-3s, and healthy fats, this sardine sourdough toast is ready in less than 15 minutes. Perfect for a balanced solo meal, a high-protein lunch, or a healthy brunch option, it combines sardines, hard-boiled egg, avocado, and fresh herbs for perfectly balanced texture and flavor.
Why make this recipe?
- Rich in protein and healthy fats (omega-3s).
- Over 35 g of protein per serving.
- Ready in less than 15 minutes.
- Budget-friendly.
- The perfect way to elevate a simple tin of sardines!
Tips for a perfect recipe:
- Add chopped capers or pickles for a salty kick.
- A touch of Dijon mustard for more punch.
- Add lemon zest and juice for extra freshness.
- Serve with a small lemony salad to turn this into a complete meal.
- The recipe can also be made with a tin of tuna.
In a bowl, coarsely mash the sardines with a fork. Add the hard-boiled egg, red onion, Greek yogurt, mayonnaise, parsley, and chives. Season generously with salt and pepper.
Mix to combine the ingredients. Make sure to crush the hard-boiled egg into pieces. You want a rustic texture, not a puree. Add the diced avocado and gently fold it in.
Top the toasted bread with the mixture. Drizzle with your favorite hot sauce and add a few more fresh herbs, a crack of pepper, and a drizzle of olive oil if desired.
Bon appetit and enjoy!
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