Sardine Breakfast Toasts with Avocado & Fried Egg — A Protein-Packed Morning Staple
Avocado, egg, and sardines is a proven breakfast trio found across recipe sites, prized for balancing healthy fats, protein, and omega-3s in one satisfying bite. Creamy avocado softens the brininess of the sardines, while a runny egg yolk ties everything together. It's a filling, energizing start to the day, ready in just 10 minutes.
| Servings | 2 servings (4 toasts) |
| Prep Time | 5 minutes |
| Cook Time | 5 minutes |
| Total Time | 10 minutes |
Ingredients
- 1 can (125g) sardines in olive oil, drained
- 4 slices whole grain or sourdough bread
- 1 ripe avocado, mashed
- 2 eggs, fried or soft-boiled
- 1 tablespoon extra virgin olive oil
- A handful of fresh dill or parsley, chopped
- ¼ teaspoon chilli flakes or chilli crunch
- Salt and black pepper to taste
- A squeeze of fresh lemon juice
- Optional: micro-greens or sliced radish for topping
Instructions
- Toast the bread: Toast bread slices until golden and crispy.
- Mash the avocado: In a small bowl, mash avocado with lemon juice, salt, and pepper.
- Fry the egg: Heat a little olive oil in a pan and fry the eggs to your liking (or use soft-boiled eggs).
- Spread the avocado: Spread mashed avocado evenly over each toast.
- Add sardines: Flake sardines and arrange over the avocado.
- Finish and serve: Top with the fried egg, sprinkle chilli flakes and herbs, and serve immediately.
Nutritional Information
Per serving (2 toasts), approximate values:
| Nutrient | Amount |
| Calories | ~400 kcal |
| Protein | ~25g |
| Fiber | ~7g |
| Total Fats | ~23g (of which ~5g saturated) |
| Nutri-Score | A — Excellent nutritional quality |
| NOVA Score | 2 — Minimally processed culinary ingredients |
Tips
- Soft-boil eggs for 6-7 minutes for a jammy yolk instead of frying.
- Chilli crunch or chilli oil adds a great crunchy, spicy contrast.
- Choose sardines packed in olive oil for extra richness at breakfast.
- Add micro-greens or radish slices for extra freshness.
- Prep the avocado mash ahead and store with lemon juice to prevent browning.
- Pair with black coffee or fresh mint tea for a complete morning routine.
