This is a great back pocket protein and omega-3 packed ultra-speedy breakfast, lunch, or dinner. Sardines are an underrated protein pantry staple and I love coming up with new ways to incorporate them into my meals. Their richness and strong flavor benefit greatly from lots of acid and fresh herby flavors. So for this scramble, we’re adding lots of herbs and briny feta, serving it over crunchy toasted bread, and topping with lots of lemon and pepper.
Ingredient highlight
Sardines! These tiny little fishies are packed with heart healthy, anti-inflammatory omega-3 fats (EPA + DHA). Since you’re eating the whole fish (bones and skin included) they are loaded with calcium and vitamin D – two important nutrients for bone health.
Since they aren’t predators, they’re particularly low in mercury compared to many other fish.
When buying sardines, look for packaging that says “in extra virgin olive oil” and does not say “skinless” or “boneless”. You can find them smoked, if you like that flavor.
Servings 2
Prep Time 5 minutes 
Cook Time 5 minutes Ingredients
- 2 tsp olive oil
- 4 large eggs, thoroughly whisked
- 1 (3-4 oz) container sardines packed in olive oil, drained*
- ½ cup crumbled feta cheese
- ½ cup chopped parsley or dill
- 2 large or 4 small slices of crusty bread, toasted**
- Black pepper
- Lemon wedges
- *Not a sardine person? See substitutions.
- **Toast the bread so that it gets deeply golden brown and crunchy. While the bread is hot, you can rub a clove of garlic on it to add a little garlic flavor. Highly recommend!
Instructions
- To a medium skillet, warm the olive oil over medium-high heat. Once the oil is hot and shimmering, add the eggs and cook, stirring/pulling the edges in using a rubber spatula, until the eggs are almost cooked through all the way but still a little jiggly, then turn off the heat (eggs will continue to cook from the residual heat).
- Immediately add the sardines, and break them up with your spatula. Add the feta and herbs and gently stir/fold everything to combine.
- Serve over a slice of crunchy toasted bread. Top with black pepper and, most importantly, a generous squeeze of lemon.
Items you can prep ahead (optional)
- Crumble ½ cup feta cheese
- Chop ½ cup parsley or dill
Substitutions:
- If you despise sardines, you can leave them out and double the amount of eggs for a more basic scramble. You could also use any other tinned fish instead of sardines.
- This cannot be made vegan.
- Serve it over cooked rice or GF bread to make it gluten free.
- Add in some chopped tomatoes in the summer.
Storage:
- Store leftovers in an airtight container in the fridge for up to 2 days.
Leftovers + Repurposing:
- If you have leftovers, put it on freshly toasted bread. You can warm it up in the microwave if you’d like. Be sure to top with plenty of lemon, black pepper, and herbs if you have any.
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