Sardine egg salad

If you’ve ever opened the fridge at the end of a long day and thought, “What can I make that’s quick, healthy, packed with protein and satisfying?”—this recipe is your answer. Made with just a handful of everyday staples, this sardine and egg salad is surprisingly creamy, flavorful, and packed with nutrient-dense ingredients that support everything from hormone health to kids’ growing bodies.

It comes together in under 10 minutes, doesn’t require any cooking (if your eggs are pre-boiled), and is perfect for busy moms, active women, and anyone looking for a smart, protein-rich meal or snack.

Why This Recipe Deserves a Spot in Your Rotation!

1. High-Protein, Hormone-Supportive Each serving is loaded with clean protein from both sardines and eggs—two powerhouse ingredients that fuel your energy, stabilize blood sugar, and support hormone production. This combination keeps you full and focused without the crash.

2. Omega-3s + Calcium from Sardines Sardines are one of the most underrated superfoods. They’re incredibly rich in omega-3 fatty acids (essential for brain, skin, heart, and hormone health) and calcium (especially if you eat the tiny bones). Unlike larger fish, they’re low in mercury and sustainably sourced—perfect for both kids and women in any phase of life.

3. Eggs: Nature’s Multivitamin Eggs bring in B vitamins, choline (crucial for brain health and liver detox), selenium, and bioavailable protein. They’re a true superfood and help bind the texture of this creamy salad beautifully.

4. Fresh Greens for the Gut The green onions and parsley aren’t just for flavor—they bring antioxidants, prebiotic fibers, and detox-supporting compounds that feed your microbiome and help the body eliminate waste gently.

5. Budget-Friendly & Made from Pantry Staples One can of sardines, a few boiled eggs, and some fridge basics—that’s all you need. It’s a zero-fuss, high-impact recipe with minimal prep and maximum nourishment.

How to Serve It? This creamy sardine and egg spread is incredibly versatile. Here are a few ideas:

• With puffed rice paper crackers (baked for 1–2 minutes) – crunchy, gluten-free, and fun for kids

• Stuffed in lettuce cups or nori sheets for a grain-free wrap

• On top of seed crackers or sweet potato slices for a quick snack

• Scooped with cucumber rounds or bell pepper strips for a low-carb, gut-friendly lunch

Don’t overlook the power of humble ingredients. This simple recipe is proof that you don’t need fancy superfoods to eat well—you just need to know how to combine the right whole foods in ways that work for your body. Whether you're supporting your hormones, feeding a growing child, or just need something fast and functional, this sardine and egg salad is one to keep on repeat.

RECIPE

Ingredients

• 1 can sardines in olive oil, drained and mashed

• 5 boiled eggs, finely chopped or shredded

• 3 green onions, finely chopped

• ½ tsp garlic powder

• 1 tsp pink Himalayan salt (or to taste)

• 1 Tbsp fresh lemon juice

• ½ tsp ground black pepper

• ½ tsp sweet paprika

• ½ bunch fresh parsley (about a handful), chopped

• 3 Tbsp mayonnaise or plant based unflavored yogurt

Instructions

1. Drain the olive oil from the can and place the sardines in a mixing bowl. Mash them with a fork until broken down.

2. Chop or shred the boiled eggs and mix them into the sardines.

3. Add the green onions, garlic powder, salt, lemon juice, black pepper, sweet paprika, parsley, and mayonnaise. Mix thoroughly until you get a creamy, uniform spread.

4. Add more salt, lemon juice, or pepper as needed, based on your preference.

5. Serve: Enjoy with rice paper crackers—you can find them in most Asian markets. They look like regular rice paper, but when microwaved for 1–2 minutes, they puff up into crunchy, airy crackers. They’re gluten-free, budget-friendly, and the perfect vehicle for this creamy, protein-packed spread. If not, serve with toasted gluten-free bread or your favorite gluten-free crackers.

As usual, these are my thoughts and ideas, not medical advice. You are encouraged to create your own recipes or search for some suited to your needs. I am just sharing my recipes, hoping that I can inspire some of you to make healthier food choices.

Please remember that we all have different nutritional needs and that food affects us differently. If you are not sure which foods are best for you, reach out for a free phone consultation. 

In good health,

Ioana