A Sardine Omelet That’s Packed With Protein

Are you looking for a quick and easy high-protein inflammation-fighting breakfast? Well, you’ve found it! This savory sardine omelet is an easy way to have a filling breakfast on the table in minutes.

Sardines are not very popular amongst my clients, but their nutrition profile is better than amazing.  So it is my mission to help make sardines tasty. Because we want to eat tasty things, am I right? Well, this recipe does just that.

Sardine omelet in frying pan topped with tomatoes and parsley on a wood cutting board beside a white towel

Pin It Now & Make It Later!

Why Make A Sardine Omelet?

Making this sardines with egg recipe has several benefits. It:

  1. uses simple ingredients that you probably have in your house!
  2. is high protein (22 grams of protein per serving!)
  3. is full of inflammation-fighting omega 3s that can unclog arteries
  4. include foods that can lower blood pressure
  5. is budget friendly (two super inexpensive protein sources: eggs and sardines)
  6. and easy to make

If you are looking for something a little different for breakfast, pair sardines with eggs.  This recipe is easy to make, it will keep you full and protect your heart, this budget-friendly recipe is for you. 


Sardines in tin, diced tomato in white bowl, diced onion in red bowl, olive oil and pepper in blue bowl, 3 eggs in shell and fresh parsley stems on a wood cutting board on a white towel

Nutritional Benefits of Sardines

Sardines are the focus of this recipe. Sardines are jam-packed with good nutrition. They are full of inflammation stopping omega 3 fatty acids. They are a great source of protein and calcium too. 

Other beneficial nutrients found in sardines include magnesium and potassium. Two heart-healthy micronutrients that manage blood pressure.  

The best thing about sardines is their low levels of mercury.  They are small in size and have a short life span which means they don’t have as long to accumulate mercury as bigger fish that require larger meals for a longer period of time.

How To Purchase Sardines

Sardines are usually found canned or frozen.  I prefer canned sardines because they are convenient and inexpensive.

When purchasing canned sardines choose ones that are packed in olive oil or water.  When possible, you want to avoid the ones packed in omega 6 rich fats like soybean oil, which may promote inflammation.

Some canned sardines have flavors like garlic, chili, and herbs.  I used plain sardines packed in olive oil here because I knew I was adding flavor with the onions and tomatoes.  I usually save the flavored sardines for on-the-go snacks where I eat them out of the can, but the choice is up to you!

 How to Make Sardines For Breakfast

Well, the good news is that sardines for breakfast is easy to prepare.

  1. Cut tomatoes, sardines parsley, and onion.
  2. Beat the eggs in a bowl with a fork.
  3. Combine everything in a non-stick skillet, and cook.
  4. It’s not a complete meal, so be sure to pair it with a whole grain like broiled potatoes or whole grain bread.

Told you it was simple!


If you aren’t sharing this sardine breakfast recipe with a friend, you can totally refrigerate the leftovers and eat it the next day. Eat it warm or cold, the choice is up to you! If you prefer it warm, you can zap it in the microwave for 30 seconds or reheat it on the stovetop.

Since you are only using 1/2 a can of sardines.  You can refrigerate these also.  I’d recommend trying them on crackers, throwing them in your salad or adding them to your pasta!

Image of Veronica Rouse with Free 7 day heart healthy meal plan freebie.

Watch How To Make It

Need a visual? Watch how quickly it comes together.


This recipe is keto, dairy-free, and paleo-friendly.  

 Switch Up The Flavors

  • spicy omelet – try adding jalapenos or hot sauce
  • savory omelet – add some fresh herbs like oregano and basil
  • Spanish compete – calls for some blood pressure lowering potatoes

Other High Protein Breakfasts To Try

Sardine Omelet

OK, let’s dive into this sardine breakfast recipe. You just need a good pan, mixing bowl, and ingredients listed below.

Remember to buy sardines in olive oil to be sure this stays an anti-inflammatory breakfast. 

Give these small fish a try for their nutritional value.  You won’t be disappointed.

Let’s get cooking!

And if you LOVE this satisfying sardine omelet and are interested in other heart-healthy recipes, subscribe to my YouTube channel. I’d love to have you follow along to learn even more heart-healthy recipe ideas from yours truly! Click here to subscribe @theheartdietitian

Sardine omelet in frying pan topped with tomatoes and parsley on a wood cutting board beside a white towel

Sardine Omelet

Quick and easy sardine omelet. I bet you won't even know anti-inflammatory sardines are hidden inside this delicious breakfast.
5 from 3 votes
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Course Breakfast
Cuisine American
Servings 2
Calories 271 kcal


  • 1 Frying Pan


  • 3 large eggs
  • ½ can sardines
  • ½ small sweet onion diced
  • ½ cup tomatoes diced
  • ¼ cup parsley minced
  • 1 tsp ground pepper
  • 1 tbsp olive oil


  • First, dice the onion and tomatoes. Chop the parsley. Set aside.
  • In the meantime, crack the eggs into a bowl and whisk together until the consistency is frothy. Add the onion, tomatoes, parsley.
  • In a non-stick frying pan, add olive oil and black pepper. Set the temperature to medium heat.
  • Add the tomatoes, onions, parsley, and sardines into the bowl with the whisked eggs.
  • Add the mixture into the pan and cook for 5 minutes.
  • Serve and enjoy!



Calories: 271kcalCarbohydrates: 9gProtein: 18gFat: 18gSaturated Fat: 4gPolyunsaturated Fat: 4gMonounsaturated Fat: 9gTrans Fat: 0.03gCholesterol: 323mgSodium: 231mgPotassium: 458mgFiber: 2gSugar: 5gVitamin A: 1616IUVitamin C: 18mgCalcium: 195mgIron: 3mg
Keyword egg, heart healthy, High Protein, omelet, sardine
Tried this recipe?Let us know how it was!

2 thoughts on “A Sardine Omelet That’s Packed With Protein”

5 from 3 votes (1 rating without comment)

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