Crispy Sardine and Whipped Cottage Cheese Rye Toast (and Why Sardines Are One of My Favourite Foods for Women)
Im asked all the time what do you eat? People are particularly interested in quick and easy healthy meals that actually help you achieve your goals.
One of my go to’s that takes about…….4minutes is sardines on toast.
If you've ever walked past the tinned sardines at the supermarket and thought "not for me", stay with me. Sardines are one of the foods I recommend most often in clinic, and this recipe might just change your mind about them.
This crispy sardine toast is my go-to lunch when I want something quick, filling and genuinely nourishing. It takes about 10 minutes, it's packed with protein, and it delivers a serious dose of the nutrients so many women in their 30s and 40s are missing. Crisping the sardines in the air fryer or a hot pan gives them a beautiful texture, and the creamy whipped cottage cheese ties it all together.
The Recipe
Serves 1
Prep and cook time: 10 minutes
Per serve: approx. 415 kcal, 34g protein, 28g carbs, 18g fat
Ingredients
1 tin (75g drained) sardines in springwater
150g cottage cheese
1 thin slice rye bread (approx. 42g)
4 cherry or grape tomatoes (approx. 30g), halved
Small handful of rocket
A few fresh basil leaves, torn
½ lemon, zested and juiced
Pinch of chilli flakes
Sea salt flakes and freshly ground black pepper
Method
Place the cottage cheese and lemon zest in a small food processor or blender and whip for 1 to 2 minutes until smooth and creamy. Season with a little black pepper.
Drain the sardines well and pat them dry with a paper towel. Then crisp them up using whichever method suits you:
Air fryer: 180°C for 4 minutes until sizzling and golden on top. This is how I make mine.
Dry pan: heat a non-stick frying pan over medium-high heat and cook the sardines for 1 to 2 minutes each side. There's no need for oil, as the sardines release their own natural oils.
Grill: place on a lined tray under a hot grill for 3 to 4 minutes.While the sardines are cooking, toast the rye bread and toss the tomatoes with the torn basil.
Spread the whipped cottage cheese thickly over the toast. Top with the rocket, crispy sardines and the tomato and basil.
Finish with a squeeze of lemon juice, a pinch of chilli flakes, sea salt flakes and cracked black pepper.
Tips
Any leftover whipped cottage cheese will keep in the fridge for up to 3 days and makes a great dip for veggie sticks.
Swap the rye for sourdough or a gluten-free bread if you prefer.
Sardines in springwater keep the fat lower, but sardines in olive oil work too. Just drain them well.
Frequently Asked Questions About Sardines
How often should I eat sardines?
Two to three serves of oily fish a week is a great goal for most people, and sardines are one of the easiest ways to get there. Because they're low in mercury, you can enjoy them regularly.
Are sardines good for perimenopause?
Yes. Sardines provide omega-3s to support mood, brain function and inflammation, plus calcium and vitamin D to support bone density as oestrogen declines. They're one of my favourite foods for women moving through perimenopause.
Why Are Sardines So Good for You?
Sardines might be small, but nutritionally they punch well above their weight. They're affordable, convenient and full of nutrients that support your brain, hormones, bones and energy. Here's why I love them.
Sardines are rich in omega-3s for your brain, mood and hormones
Sardines are one of the richest food sources of the omega-3 fats EPA and DHA. One 75g tin provides almost 2,000mg of omega-3s, which is more than many fish oil capsules give you in a daily dose. If you want to have beautiful skin, add these to your diet.
These fats help to calm inflammation throughout the body, support heart health and are essential for healthy brain function. If you're struggling with brain fog, low mood or just feeling a bit frazzled, omega-3s are a key part of supporting a clearer, steadier mind. They also play a role in hormone health and can help ease period pain and other inflammatory symptoms.
Sardines are a great source of calcium for strong bones
The bones in tinned sardines are softened during processing, so you eat them along with the fish. That means calcium, and quite a lot of it. One tin gives you around a quarter of your daily calcium needs.
As oestrogen declines through perimenopause and menopause, protecting your bone density becomes a real priority. Sardines are a brilliant food-first way to support your bones, alongside strength training and good nutrition overall.
Sardines provide vitamin D, B12 and selenium
Sardines are a natural source of vitamin D, which works hand in hand with calcium for bone health and also supports immunity and mood. They're rich in vitamin B12 for energy and nervous system health, and selenium, an important mineral for healthy thyroid function and antioxidant protection.
Sardines are high in protein
Each tin provides around 14g of protein. Getting enough protein at lunch helps keep you full through the afternoon, balances your blood sugar (goodbye 3pm slump) and supports muscle health as we age.
Sardines are low in mercury and a sustainable choice
Because sardines are small and sit low on the food chain, they build up far less mercury than larger fish like tuna or swordfish. That makes them a safe choice to enjoy regularly. They're also one of the more sustainable seafood options available, which is a win for the planet too.
Frequently Asked Questions About Sardines
How often should I eat sardines?
Two to three serves of oily fish a week is a great goal for most people, and sardines are one of the easiest ways to get there. Because they're low in mercury, you can enjoy them regularly.
Are sardines good for perimenopause?
Yes. Sardines provide omega-3s to support mood, brain function and inflammation, plus calcium and vitamin D to support bone density as oestrogen declines. They're one of my favourite foods for women moving through perimenopause.
Do you eat the bones in tinned sardines?
Yes. The bones are soft and completely edible, and they're where much of the calcium comes from. Once the sardines are crisped up and on your toast, you won't even notice them.
Are sardines in springwater or olive oil healthier?
Both are good choices. Sardines in springwater are lower in calories and fat, while sardines in olive oil add some extra healthy fats. Choose what suits your goals and your taste.
I don't like the taste of sardines. Any tips?
Crisping them in the air fryer or a hot pan makes a huge difference to the texture and flavour. Pairing them with something fresh and zingy like lemon, tomato and basil also helps balance their rich taste.