Sardines and Yogurt on Toast

September 22, 2022

Yes I know, sardines aren't for everyone. But if you do like them, you should eat them! They're packed with omega-3, vitamin B12, vitamin D, calcium, protein, iron and many more minerals. They are very salty which makes their flavour so great, but if you're watching your salt intake, make sure you check the nutritional info on your packet of dines.

I'm obsessed with this meal, I have it whenever I haven't prepared anything for lunch. The combination of greek yogurt, sardines, lemon, and chilli sauce on wholemeal toast is to die for. Honestly I can't get enough of it.

If you're looking for a quick and easy sardine recipe, this is it. You can whip it up in the time your toast pops!

With just a few staple ingredients, it can be made in a flash when you're unprepared.

I like to keep some wholemeal bread in the freezer to have on occasion. And if you're not a frequent lemon-buyer, you can substitute this for pickle juice - hear me out... It's a nice tangy vinegar taste, and if you've got dill pickles then even better! Pick out the pieces of dill from the pickle jar and scatter them on top :D

Dietary Requirements:

By selecting Low FODMAP bread, and lactose-free yogurt, this meal can be Low FODMAP.
Using lactose free yogurt and gluten free bread, this meal is suitable for those with a lactose intolerance, and who are gluten free.
If you're sensitive to nightshades, leave off the chilli sauce
And of course this meal is suitable for pescatarians

Sardines and Yogurt on Toast

Prep Time: 2 mins

Cooking Time: 2 mins

Serves: 1

An easy meal or snack that can be prepared in a flash

Ingredients

100g sardines
1-2 slices of wholemeal bread (gluten free if required)
3 tbsp of greek yogurt (lactose free if required)
1/4 lemon or pickle juice
drizzle of hot sauce (omit if nightshade free)

Method

Step 1:
Toast the toast. If you like your sardines dense or if your toast is large, just toast one.

Step 2:
Prepare the toast toppings

Step 3:
When the toast is ready, spread the greek yogurt. Place the sardines on top, if you’re using fat sardines you might like to break them up and smush them. Squeeze the lemon over them, or sprinkle the pickle juice. And finally drizzle the hot sauce. Enjoy 🙂