Sardine-Avocado Toast

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

A protein-packed breakfast with wild-caught sardines and creamy avocado on toasted sweet potato rounds. This mediterranean-inspired whole30 ready in about 25 minutes pairs drained sardines, medium, mashed avocado, lemon juice for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 345 calories and feeds 2, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 10 min Cook: 15 min Serves 2 Mediterranean cuisine 345 cal/serving
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Ingredients

Instructions

  1. Step 1: Preheat oven to 400°F. Arrange sweet potato rounds on a baking sheet and drizzle with a light coat of water. Bake for 15 minutes until tender and slightly crispy at edges.
  2. Step 2: While toasting, mash 1/2 medium avocado with 1 tsp lemon juice and 1/4 tsp sea salt until smooth. Stir in 1 pinch red pepper flakes.
  3. Step 3: Spread mashed avocado evenly over warm sweet potato rounds. Top each with 3 oz drained sardines, pressing gently to adhere. Serve immediately.

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Frequently asked questions

How long does Sardine-Avocado Toast take to make?

Total time is about 25 minutes (10 min prep + 15 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Sardine-Avocado Toast?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep drained sardines from drying out.

Can I substitute ingredients in Sardine-Avocado Toast?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Sardine-Avocado Toast for a different number of people?

The recipe is written for 2 servings. Multiply each ingredient by (your serving target / 2). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

What goes well with Sardine-Avocado Toast?

Mediterranean whole30 like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.

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