Sardines On Toast – High Protein, Omega-3 & Ready In 10 Minutes

When I first found out about the power of sardines, I knew I had to add them to my diet. They’re simply too good to miss out on — not just for muscle, but for hair and skin too.

Sardines are naturally rich in protein, omega-3 fats and vitamin B12. They also contain creatine, which helps fuel your brain and muscles. In fact, a 120g portion gives you around 26g of protein and over 2g of EPA and DHA omega-3s. The NHS recommends eating oily fish regularly because these healthy fats support heart and brain health.

But let’s be honest.

Sardines are not the most “sexy” food.

So I knew I had to find a way to make them actually delicious. Something to look forward to. Not something that feels like medicine — good for you but hard to swallow.

And this toast is it.

• Crispy sardines from the air fryer.
• A creamy avocado and ricotta base.
• Sharp pickled onions.
• Fresh dill.
• All on warm, crunchy wholemeal sourdough.

Delicious. Creamy. Crispy. Fresh.

Sardines have so many benefits, but one thing they don’t contain is fibre. So I pair them with wholemeal sourdough for that fibre boost (around 6g per slice, depending on the brand). That way you get protein, healthy fats and fibre all in one simple meal.

It’s such a great, balanced plate. And I genuinely think this is the recipe that will make you start loving sardines too.

Everything comes together in one bowl, which makes it ideal for busy weeks when you want something homemade without any fuss. The eggs and cream cheese create a soft, custardy base, the vegetables add texture and colour, and the cheese gives just enough richness to make every slice feel comforting without being heavy.

I love how flexible this recipe is. You can use up whatever veg is sitting in the fridge, slice it thick or thin, enjoy it warm or cold, and pair it with a simple salad or just eat it as it is. It’s the kind of make-once, eat-well-all-week recipe that always feels like a win.

Why You’ll Love It

• Ready in under 10 minutes
• High in protein (around 25–30g per serving)
• Rich in omega-3 fats to support heart and brain health
• Naturally contains creatine to help fuel brain and muscles
• Balanced with fibre from whole wheat sourdough
• Creamy, crispy, fresh and full of flavour
• Budget-friendly and made with simple ingredients
• A delicious way to start loving sardines

Why Sardines Are So Good For You

Sardines might be small, but nutritionally they are incredibly powerful. They are naturally high in protein, rich in omega-3 fats (EPA and DHA), and packed with vitamin B12, selenium and calcium — especially if you eat the soft bones. A single tin can provide over 20g of protein and a significant amount of the omega-3 fats that support heart and brain health. They also contain creatine, a natural compound found in animal foods that helps fuel your muscles and brain.

One common myth is that sardines are too strong or “too fishy”, but when prepared properly — like crisped in the air fryer — they are mild, tender and full of flavour. They’re also one of the more sustainable seafood choices and, because they are small and low on the food chain, they contain much lower levels of mercury than larger fish.

Practical, affordable, long-lasting in the cupboard and ready in minutes — sardines are truly one of the most nutrient-dense foods you can keep in your kitchen.

Find All The Ingredients At Ocado

I genuinely love shopping at Ocado because it has everything I need for my recipes — and often ingredients I can’t easily find elsewhere. The quality is consistently high, the range is brilliant, and it makes creating balanced, nourishing meals so much easier. Every ingredient in this recipe came from Ocado, and when you start with good-quality produce, the final result really does taste better.

M&S Sardines In Olive Oil

I used M&S sardines in olive oil — beautifully tender, rich in flavour and high in protein and omega-3 fats. They crisp up perfectly in the air fryer while staying soft inside. A good-quality olive oil-packed sardine makes all the difference.

Bertinet Bakery Wholemeal Sourdough

This wholemeal sourdough has almost 4g of fibre per slice and a proper crusty texture. It toasts beautifully and gives you that crunch you need to balance the creamy avocado and ricotta. Since sardines don’t contain fibre, choosing a high-fibre bread makes this meal more balanced and satisfying.

Ocado Avocado

Since I started shopping at Ocado, I honestly haven’t had a bad avocado. They’re consistently perfectly ripe — creamy, buttery and ready to use. No guessing, no disappointment. And that creamy base is essential for this toast.

Ocado Pickled Onions

My absolute favourite supermarket pickled onions. They add sharpness and crunch, cutting through the richness of the sardines and ricotta. That little acidic bite completely lifts the dish.

Ocado Ricotta Cheese

Mild, creamy and smooth — the perfect partner to avocado. It softens the flavour of the sardines and adds extra protein and creaminess without overpowering the toast.

M&S Fresh Dill

Fresh dill adds brightness and that fresh, slightly sweet herbal note that works beautifully with fish. It makes the whole dish feel fresh and complete.

With high-quality ingredients like these, it’s no wonder the result tastes so good.

Disclosure: Some of the links above may be affiliate links, which means I may earn a small commission if you shop through them at no extra cost to you. I only ever recommend products I genuinely use and love.

I’m delighted to share a special treat with you: 30% off your first order. I’m so excited to say I’ve partnered with @ocadouk, and if you’ve never shopped with Ocado before, you can use code FLO30 on the Ocado website to get 30% off your first order plus 3 months of unlimited free deliveries. Such an amazing offer—let me know in the comments if you’ll be using it .

*Disclaimer: This post contains affiliate links with Ocado. I may earn a small commission if you choose to shop through my link, at no extra cost to you. As always, I only recommend brands I genuinely use and love.

Step-By-Step Instructions

Step 1 – Crisp Up The Sardines

Lightly drain the sardines (you don’t need to rinse them). Place them in the air fryer basket in a single layer.
Air fry at 200°C (400°F) for 8–10 minutes, until the edges are crisp and golden but the sardines are still juicy inside. I think this is a great hack that you can use over and over again when eating sardines from a can.

Step 2 – Toast The Bread

While the sardines cook, toast your wholemeal sourdough until golden and crisp. This gives you the best crunch and stops the toast going soggy once you add the toppings.

Step 3 – Make The Creamy Avocado Base

In a small bowl, mash ½ an avocado with 30g ricotta until creamy. Keep it slightly chunky if you like a bit of texture.
Taste and adjust if needed (a pinch of salt and pepper is lovely here, but optional).

Step 4 – Assemble The Toast

Spread the avocado and ricotta mixture generously over the warm toast.

Step 5 – Top And Finish

Add the crispy sardines on top, then finish with pickled onions and a sprinkle of chopped dill.

Serve immediately while warm and crunchy.

Swaps

Wholemeal Sourdough: Any high-fibre whole grain bread works well. Rye or seeded bread are great alternatives if you want even more fibre and texture.

Ricotta: Cottage cheese or thick Greek yoghurt both work and slightly increase the protein. If using yoghurt, choose a thick one so the toast doesn’t become soggy.

Pickled Onions: Capers, sliced gherkins or quick-pickled red onion (with lemon juice and a pinch of salt) add the same sharp contrast.

Dill: Fresh parsley, chives or even a squeeze of lemon zest can brighten the flavour in a similar way.

Storage

Fridge: Best eaten fresh for maximum crunch. You can store cooked sardines separately in an airtight container in the fridge for up to 1 day and assemble the toast just before serving.

More Things On Toast

• Creamy Beans On Toast 
• Italian-Inspired Chickpea Toast
• Pea & Mint Toast
• Indian Chickpea Toast