This sardine sandwich recipe is ready in 15 minutes, is high-protein, and is the tastiest sardine salad sandwich you'll ever have. It’s the perfect way to enjoy a high-protein lunch or snack.
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Why This Recipe Stands Out
I get it - sardines might not be the first thing that comes to mind when you think of a sandwich but this sandwich will win you over. Here's why I love this recipe:
- Super Nutritious: Sardines are packed with Omega-3 fatty acids, protein, and vitamin D.
- Easy to Make: This recipe is super simple and quick to make, perfect for a busy workday lunch. Plus, it’s ready in just 15 minutes!
- Incredible Flavors: The sardines, capers, green onions, and a touch of mayo come together to make a seriously delicious filling.
- Filling and Satisfying: With the protein from the sardines and the egg, this sandwich will keep you full and satisfied all afternoon.
Key Ingredients
- Ezekiel Bread – Ezekiel bread has a hearty texture and is full of grains and legumes, making it a great source of plant-based protein and fiber.
- Sardines – Sardines are rich in omega-3 fatty acids and protein, making them a healthy choice for this sandwich.
- Caper and Caper Juice – Capers and caper juice add a tangy, briny flavor that pairs perfectly with the sardines.
- Green Onion – Green onions add a fresh, slightly spicy kick that cuts through the richness of the sardines.
- Avocado Mayo – Avocado mayo is a healthier alternative to traditional mayo, and it adds a creamy, slightly tangy flavor to the sandwich.
Substitutions and Variations
This sardine sandwich recipe is already pretty versatile, but here are a few of our favorite tweaks and variations:
- Different Bread: Feel free to use any type of bread you like. If you're gluten-free, a gluten-free bread will work just as well. You could even use a bagel or a croissant for a fun twist. We also have this delicious Homemade Multigrain Sandwich Bread that will work great for this sardine sandwich.
- Greek Yogurt: We used regular mayo for this recipe, but you could also use Greek yogurt for a tangy twist or a vegan mayo if you want to keep the recipe dairy-free.
- Other Veggies: If spinach isn't your thing, try using kale or arugula instead. You could also add some sliced tomatoes or avocado for extra creaminess and flavor.
How to Make Sardine Sandwich
Step 1: Boil the egg for 10 minutes, then cool and grate it. Toast the bread until slightly crispy.
Step 2: In a medium bowl, mash the sardines and add grated egg, capers, caper juice, green onion, and mayo. Mix well and season with salt and pepper.
Step 3: Spread the sardines mixture on a piece of bread. Top with spinach and cover with another piece of bread. Cut in half if desired and serve.
For full list of ingredients and instructions, see recipe card below.
What to Serve with Sardine Sandwich
- Sandwiches are a classic grab-and-go meal, so they're perfect for a busy day. Pair this sardine sandwich with a handful of cherry tomatoes or carrot sticks to add a fresh, crunchy element to your meal.
- If you're enjoying this sardine sandwich for lunch or a light dinner, consider serving it with a side salad. A healthy napa cabbage salad or a cold beet salad would both be delicious choices.
- Soup can be a great addition to a sandwich for a hearty meal. Try serving this sardine sandwich with a bowl of Russian cabbage soup or creamy potato soup for a comforting, satisfying meal.
- For a more substantial meal, you can serve this sardine sandwich with a side of homemade potato chips or a scoop of your favorite potato salad recipe.
Frequently Asked Questions
Yes, you can use any variety of sardines for this recipe, whether they are in oil or water. Choose the type that you prefer or have available.
If you don't have capers, you can substitute them with chopped pickled gherkins or omit them altogether. The sardines already have a good amount of flavor, so the capers are not absolutely essential.
The sardines sandwich can be kept in the refrigerator for up to 2 days. Make sure it is well covered to maintain its freshness.
Similar Recipes
Recipe
Sardine Sandwich
Ingredients
- 1 egg
- 2 slices Ezekiel bread any variety
- 1 can sardines in oil or water
- 1 teaspoon capers
- 1 teaspoon caper juice
- 1 green onion thinly sliced
- 2 teaspoon mayonnaise I recommend avocado mayo for a healthier option
- salt pepper to taste
- 8 spinach leaves
Instructions
- Add water to a small pot and bring it to a boil. Add egg, and cook on a medium-high heat for 10 minutes. Carefully drain the hot water and fill the pot with cold water. Leave the egg in the pot to cool for 3-5 minutes.
- Toast the bread in a toaster for a few minutes until slightly crispy. Remove bread to a plate and set aside.
- Add sardines without oil or water to a medium bowl and slightly mash them with a fork. Peel the egg and grate it in the same bowl using small holes on a box grater.
- Add capers, caper juice, green onion, and mayo. Mix to combine. Season sardine salad with salt and pepper to taste.
- Spread sardine salad on one piece of bread. Top with spinach leaves and cover with another piece of bread. If desired, cut the sandwich in half and enjoy.
Notes
- Keep an eye on the boiling time of your egg. Overcooked eggs can develop a greenish ring around the yolk and may not be as creamy.
- When toasting your bread, aim for a golden brown color. This will give your sardine sandwich a satisfying crunch without being too tough.
- We recommend using sardines packed in oil for this recipe, as it adds extra flavor. However, if you're watching your fat intake, sardines in water will work just as well.
- Love a little zest? Feel free to add a squeeze of fresh lemon juice to your sardine salad sadwich for an extra kick.
Nutrition
Iryna Bychkiv is the founder and writer of the culinary website Lavender & Macarons, where she shares clean, European-inspired recipes that are delicious, easy to prepare, and made with wholesome ingredients. Iryna loves creating meals that are simple yet healthy and unique, including vegan and vegetarian recipes.
Iryna is also a freelance writer for MSN and Associated Press Wire.
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