Jump to Recipe Print Recipe

Sardine Avocado Toast. Whole wheat bread toasted and spread with smashed avocado, sardines in olive oil and chili crisp. This is a tinned fish lover’s dream avocado toast!

Elevate your lunch (or breakfast) with this hearty, briny, umami-rich toast that is packed with protein, omega-3s, calcium, and vitamin D.

An overhead image of sardine avocado toast on a white plate with a jar of chili crisp on the counter.

The Perfect Marriage of Ingredients

In the realm of breakfast choices, avocado toast has carved out a special place for itself as a beloved, nutritious, and versatile option. But have you ever considered taking it up a notch with the addition of sardines? Yes, you read that right – sardine avocado toast is not only a mouthwatering combination but also packs a powerful punch of flavor and nutrients.

Avocado toast, with its creamy texture and healthy fats, has become a staple in many homes (and restaurants!) alike. Sardines, on the other hand, often fly under the radar, overshadowed by more popular seafood choices. However, these tiny fish are a nutritional powerhouse, rich in omega-3 fatty acids, protein, and essential vitamins and minerals — and very low on the food-chain, so low in mercury.

Combining sardines with avocado creates a delightful harmony of flavors and textures. The creaminess of ripe avocado complements the robust umami taste of sardines, resulting in a dish that is both satisfying and nutritious. Additionally, the combination of healthy fats from both the avocado and sardines makes this toast a filling and balanced meal option.

And, if you’re open to the idea of sardines for breakfast/brunch (and I hope you are after reading this post!), you must try these Sardine Eggs as well. Sardine eggs are basically fried eggs topped with a mixture of flaked sardines, chopped parsley, lemon zest and juice plus crispy fried capers. So good!

SARDINES ARE NUTRITION POWERHOUSES

Sardines are celebrated for their impressive nutritional profile. Packed with omega-3 fatty acids, they contribute to heart health, brain function, and may even help reduce inflammation in the body. Sardines are also loaded with calcium and Vitamin D, two nutrients that tend to be lacking in the average American diet. Pairing sardines with avocado adds even more healthy fats, along with vitamins E and K, fiber, and potassium.

This powerhouse duo also provides a good dose of protein, making it an excellent choice for those looking to fuel their day with a nutritious lunch or breakfast. Protein is essential for muscle repair and growth, as well as for keeping you feeling full and satisfied until your next meal.

Below is a great brand of sardines, Matiz,  which we used for this toast.

An image of a tin of sardines

SUSTAINABILITY AND AFFORDABILITY

In addition to being nutritious and tasty, sardines are also an environmentally friendly choice. They are considered a sustainable seafood option due to their abundance and fast reproductive rate. Choosing sustainably sourced sardines helps support responsible fishing practices and reduces your carbon footprint.

Sardines are also budget-friendly (most of them anyway), making them an accessible protein option for many. Canned sardines are affordable and have a long shelf life, making them a convenient pantry staple for quick meals.

INGREDIENTS FOR THIS SARDINE TOAST

One of the beauties of sardine avocado toast lies in its simplicity. All you need are a few basic ingredients:

  • Ripe avocado
  • Canned sardines (preferably packed in olive oil). We love the brand Matiz from Spain, but use your favorite.
  • Hearty whole grain or whole wheat bread – this loaf was from When Pigs Fly Bakery
  • Chili crisp – we love this kelp chili crisp from Barnacle Foods
  • Fresh parsley (optional) – this adds freshness to the toast
  • Lemon wedges – lemons and sardines are a great match. The lemon juice adds brightness, acidity and more freshness

HOW TO MAKE THIS SARDINE AVOCADO TOAST

Gather your ingredients.

An overhead image of ingredients to make sardine avocado toast

To assemble, start by mashing ripe avocado onto toasted bread.

A piece of toast with mashed avocado

Top with sardines, either keeping them whole, or breaking them apart gently with a fork.

An overhead image of toast with avocado and sardines

Top with a hefty spoonful of chili crisp.

An overhead image of toast with avocado, sardines and chili crisp

Sprinkle with fresh parsley and serve with a lemon wedge.

An overhead of toast with avocado, sardines, chili crisp, parsley and a lemon wedge on a white plate

 

MORE TINNED FISH RECIPES:

 

Sardine Avocado Toast

Whole wheat bread toasted and spread with smashed avocado, sardines in olive oil and chili crisp. This is a tinned fish lover’s dream avocado toast! Elevate your lunch (or breakfast) with this hearty, briny, umami-rich toast that is packed with protein, omega-3s, calcium, and vitamin D.
Print Recipe Pin Recipe
Total Time 10 minutes
Course Main Course
Cuisine American
Servings 1
Calories 537 kcal

Ingredients
  

  • 1 slice whole grain or whole wheat bread
  • 1/2 avocado mashed
  • 4.2 ounce tin sardines in olive oil (you won't use the oil, just the fish)
  • 1 tablespoon chili crisp we love the Barnacle Foods Kelp Chili Crisp, but use your favorite
  • fresh parsley chopped, optional
  • 1 wedge lemon

Instructions
 

  • Toast bread.
  • Spread with mashed avocado.
  • Top with sardines and drizzle with chili crisp.
  • Sprinkle with parsley, if desired. Serve with a lemon wedge.

Nutrition

Calories: 537kcalCarbohydrates: 10gProtein: 31gFat: 42gSaturated Fat: 6gPolyunsaturated Fat: 9gMonounsaturated Fat: 25gCholesterol: 169mgSodium: 373mgPotassium: 985mgFiber: 7gSugar: 1gVitamin A: 279IUVitamin C: 20mgCalcium: 472mgIron: 4mg
Keyword Sardine Avocado Toast
Tried this recipe?Let us know how it was!

PIN this toast for later:

An image of a sardine avocado toast with chili crisp