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Mediterranean Sardine Toast

Sardines are such a superfood, just in dire need of a makeover. So as an ex-sardine hater (who doesn't love an enemy-to-lover story), here is a recipe that might just make you love them too! With 21g of protein packed into 180 calories, this sardine toast is the easiest and tastiest way to get your nutrient needs in for the day!

This recipe is perfect for the menstrual phase because of the sardines. During your menstrual phase, you want to focus on warm, comforting cooking methods to warm up your uterus. From the nutrition side, you want to stock up on micronutrients that are the building blocks of blood. Your hormones are at their lowest levels and energy is low, so keep your blood sugar steady with low GI foods.

Menstrual Cycle Syncing Meal: Roasted Beet Spring Salad

One can of sardines has nearly 100% of your Omega-3 needs for the day! If that's not reason enough for you to eat this, keep in mind that they're packed with protein (21g for 180 calories), have 30% of your daily value of calcium, and 15% of your iron needs for the day. Omega-3s help reduce inflammation in the body, which is so important during menstruation where you might feel a bit puffy and your body is working on overdrive. And the iron is key to replenish while you bleed.


Mediterranean Sardine Toast

Serves: 1 Active Time: 10 minutes Total Time: 10 minutes



  • 1 can of sardines, drained

  • 1 piece of sourdough

  • 1 tbsp red pepper spread (or an eggplant roasted red pepper dip of sorts)

  • lemon, just a squeeze

  • salt to taste

  • parsley to serve


  1. Assemble your toast by adding the roasted red pepper spread onto a piece of sourdough. Then add sardines, a squeeze of lemon, salt, and parsley!


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