High-protein Sardine Spread
A creamy sardine spread made with egg, light cream cheese, mustard and fresh herbs. It is quick to mix together, naturally high in protein and works well on wholemeal toast, crispbread or fresh bread for a simple savoury lunch.
Nutrition
- Calories 175kcal 165kcal
- Fat 13.6g 12.8g
- Carbs 1.7g 1.6g
- Protein 10.8g 10.1g
- Fibre 0.2g 0.2g
Ingredients
Spoon measurements may change based on how you scoop the ingredients.
For the most accurate results and nutrition info, it’s best to use grams.
Method
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Why I Like this Recipe
I like this sardine spread because it turns a few basic ingredients into something flavourful and useful. The sardines bring a rich savoury taste, the egg makes it more filling, and the cream cheese keeps it smooth without making it too heavy. It is the kind of recipe I would keep in the fridge for quick toast, crispbread or a small lunch plate.
Tips and Variations
- You can easily boost the protein by swapping cream cheese for Greek yoghurt.
- Add a pinch of smoked paprika for a subtle kick.
- Use light tuna instead of sardines for a milder flavour.
- Stir in finely chopped celery or red onion for crunch.
- Serve on wholemeal toast or rice cakes for a light meal.
- Fill a wholemeal wrap with the spread and lettuce for a protein-rich lunch.
- Top with sliced tomatoes or cucumber for extra freshness.
- For meal prep, make a double batch and refrigerate portions for quick weekday snacks.
Meal Storage
Store the sardine spread in an airtight container in the fridge for up to 2 days. Stir before serving.
Freezer tips
Frequently Asked Questions
Yes, sardine spread can be a good high-protein lunch because sardines are naturally rich in protein. Serve it with wholemeal toast, wraps or crispbread for a quick, filling meal.
Yes, sardines in oil work well. Drain them properly before mixing so the spread stays creamy rather than too oily.
Yes, canned tuna gives the spread a milder flavour while still adding plenty of protein. The texture will be slightly different, so adjust the yoghurt or cottage cheese as needed.
Spread it on wholemeal toast, wraps, crackers or crispbread. It also works well with cucumber, tomatoes, fresh chives or parsley.
Closing Note
This high-protein sardine spread is best served chilled or at room temperature, with extra chives or parsley on top if you want a fresher finish. It is easy to make ahead and useful for quick lunches during the week. For another easy savoury spread, try this ham and cream cheese pâté.
- 💪 High Protein
- 🍃 Lighter
- ⏱️ Ready in 30
- 🍞 Lower Carb
- 🚫 Not Freezer Friendly
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