Looking for an out-of-the-ordinary healthy, clean eating meal idea? Sardines for Brunch is just what you need for a nourishing meal. It’s AIP, Paleo, Keto, and Whole 30 approved. It’s one of the best, most nutritious, healing, and nutrient-dense meals in my rotation. Including this meal on the regular will help your body heal and rebuild. It’s quick, easy, filling, and no-frills. Just the good stuff.

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Sardines are a staple for me. Why? Because it’s loaded with nutrients. Growing up, we would have sardines at least a few times a month in my household. My mom used canned sardines in tomato sauce, would cook them with scrambled eggs, and serve them with a steaming hot plate of garlic fried rice. This was usually a weekend breakfast meal for us. And it was always delicious and completely filling.

I completely overlooked sardines for the nutritional powerhouse that they are and didn’t give them the credit they deserved. Today, I try to incorporate sardines into my diet whenever I can. At one point during my topical steroid withdrawal (TSW) recovery, I was eating sardines almost every day for a solid 3 months straight. During that time, my body and skin healed up pretty nicely.

Ingredients in Sardines for Brunch

• Canned Sardines in Water
• Avocados
• Tomatos
• Eggs
• Seasonings – onion powder, garlic powder, paprika, cayenne pepper, red pepper flakes
• Olive oil

Are Canned Sardines Healthy?

Absolutely, they pack lots of nutrients in a tiny package!

• Low in Mercury
• High in Calcium
• Provides Protein
• Contain vitamin B12 and B3, vitamin D, iodine, selenium, zinc
• Provide Omega-3 fatty acids

Which kind of Canned Sardines are the healthiest to buy?

Look for canned sardines in water. The three brands I usually stick to are Crown Prince, Season, or Wild Planet. Since sardines naturally contain sodium, I look for tins with no salt added.

How to Make Sardines for Brunch

This recipe is super quick and easy. The only cooking required is the eggs.

Wash and cut the avocado and tomatoes into small cubes. Drain the canned sardines.

Sunny Side Up Eggs: preheat a skillet and add avocado oil or a cooking oil of your choice. When oil is hot, crack open two eggs onto the skillet, and lower the heat to medium low. Allow to cook for 1-2 minutes until the yolk is cooked to your liking. I like mine a little runny, so I will usually cook it on low for 2 minutes or so.

Sprinkle garlic powder, onion powder, cayenne pepper, paprika, and salt and black pepper to taste. Feel free to add or omit any other seasonings. Once eggs are finished cooking, transfer to a plate with the other ingredients.

Garnish: with any additional toppings such as extra virgin olive oil, red pepper flakes, or fresh herbs.

Nutrients in One Serving:

One serving of this nutrient-dense meal packs a ton of vitamins and minerals. All the healthy nourishment your body needs to effectively heal, rebuild, and fight inflammation.

• Calories: 381.3 cal
• Protein: 23.6 g
• Carbs: 5.1 g
• Fat: 27.6 g
• Omega-3: 0.1 g, 13% RDA
• Omega-6: 2.5 g, 21% RDA
• Vitamin A: 1210.3 IU, 52% RDA
• Vitamin B1 (Thiamine): 0.1 mg, 13% RDA
• Vitamin B2 (Riboflavin): 0.6 mg, 57% RDA
• Vitamin B3 (Niacin): 1.8 mg, 13% RDA
• Vitamin B5 (Pantothenic Acid): 2.5 mg, 49% RDA
• Vitamin B6 (Pyridoxine): 0.4 mg, 29% RDA
• Vitamin B12 (Cobalamin): 1.1 mcg, 46% RDA
• Biotin: 21.3 mcg, 71% RDA
• Choline: 308.2 mg, 73% RDA
• Folate: 115.2 mcg, 29% RDA
• Vitamin C: 16.8 mg, 22% RDA
• Vitamin D: 87 IU, 14% RDA
• Vitamin E: 2.7 mg, 18% RDA
• Vitamin K: 20.2 mcg, 22% RDA
• Calcium: 293.4 mg, 29% RDA
• Iodine: 48 mcg, 32% RDA
• Phosphorus: 225.7 mg, 32% RDA
• Potassium: 638.7 mg, 25% RDA
• Selenium: 31.1 mcg, 56% RDA
• Zinc: 1.6 mg, 20% RDA