Sicilian pasta con le sarde (Sicilian-style pasta with sardines)
Living gluten-free and dairy-free doesn’t mean you have to give up the comfort of a good pasta dish—you just have to adjust the ingredients. And this recipe proves it!
If you’re looking for a quick, nourishing pasta recipe that delivers both flavor and function, this Sicilian High-Protein Pasta will become a staple in your kitchen. It’s naturally gluten-free, rich in omega-3s, protein, and minerals, and takes less than 20 minutes from start to finish.
Sardines are one of the most nutrient-dense, sustainable sources of protein you can eat—loaded with calcium, vitamin D, and anti-inflammatory fats that support brain, hormone, and heart health. Combined with fennel, lemon, and capers, the flavor becomes bright, fresh, and perfectly balanced.
One of my favorite things about this recipe is its simplicity and flexibility. You can easily adjust the protein content by adding more sardines or even smoked salmon. It’s a beautiful example of functional cooking—where every ingredient works in synergy to nourish your body and satisfy your palate.
The sardine oil from the cans serves as the cooking base for the sauce, adding an incredible depth of flavor and richness while reducing waste. The combination of sautéed onion, garlic, tomato, and fennel creates a delicate sweetness that’s lifted by the acidity of lemon and the briny pop of capers. Every bite feels clean yet comforting.
This meal is perfect for busy days, post-workout recovery, or whenever you crave something fast but nourishing. It’s proof that eating gluten-free and dairy-free can still feel indulgent, delicious, and deeply satisfying.
Recipe
Ingredients
Gluten-free high-protein pasta (1 package) I like to use edamame or chickpea pasta
Sardines in olive oil (2 cans)
For the sauce:
50 g Red onion or shallots, minced
10 g Garlic cloves, minced
1 medium juicy tomato, chopped
2 Tbsp Capers
1/2 tsp Chili flakes
1/2 tsp Pink Himalayan salt
1 tsp Ground black pepper
50 g Fresh fennel bulb, minced
Other ingredients
1 tsp Lemon zest
1/4 cup Fresh lemon juice
vegan dairy-free parmesan (recipe here)
Instructions
Prepare your ingredients: Chop all the vegetables and measure out your spices to make cooking quick and easy.
Use the sardine oil: Open the sardine cans and set the fish aside. Reserve the oil—it adds incredible flavor to the sauce.
Make the sauce: Heat about 2 tablespoons of sardine oil in a large pan. Add the onion, garlic, tomato, fennel, capers, chili flakes, salt, and black pepper. Sauté for about 5 minutes until soft and fragrant. If you want a creamier texture, stir in 1–2 tablespoons of water.
Cook the pasta: Boil the pasta according to the package directions. Drain and set aside.
Add the sardines: Flake the sardines and stir them gently into the sauce along with lemon zest and lemon juice. Mix well to combine.
Combine: Add the cooked pasta to the sauce and toss until evenly coated.
Serve: Plate the pasta and top with fresh fennel leaves, extra lemon juice, and dairy-free parmesan, if desired.
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