How to eat more sardines.. exactly what we’re all wondering these days, right? If you had told me a few years ago that I’d be writing an entire blog post about sardines, I probably would have laughed. But since starting our journey with introducing solids to my 9-month old (read more about that in this post), it became impossible to deny the nutritional powerhouse of sardines. So, here we are. And honestly? I’m a little mad at myself for not getting on the sardine train sooner.

Sardines are seriously underrated: packed with omega-3 fatty acids, high-quality protein, and essential nutrients like vitamin D, calcium (yes, the tiny bones are edible and good for you!), and B12. Plus, they’re low in mercury compared to other fish, making them a safer choice for regular consumption.

If you’re not into sardines, I get it. They smell fishy, they come in a can, and they’re not exactly the first thing you crave when you’re hungry. The best way to eat more sardines is to sneak them into your diet – and you’ll never even know they’re there.

Health Benefits of Sardines:

• Rich in Omega-3s – Supports brain health, heart health, and reduces inflammation
• Excellent Source of Protein – Helps build muscle and keeps you full longer
• High in Calcium & Vitamin D – Strengthens bones and supports immune function
• Sustainable & Low in Mercury – A safer seafood choice for frequent consumption

5 Easy Ways to Sneak Sardines Into Your Diet

I love Wild Planet Sardines! Here are my 5 best tips for how to eat more sardines:

1. Blend Sardines Into a Salad Dressing

Mash up a sardine with garlic, lemon juice, Dijon mustard, olive oil, and Parmesan to create a flavorful homemade Caesar dressing. Or, add 1/4 cup of your favorite dressing to a blender or food processor and add 1-2 sardines. You can add water or nut milk to help it blend and even out the flavor, but the odds are that you won’t even know it’s in there.

2. Add Sardines to Tuna Salad or Chicken Salad

Mix 3-4 a sardines with canned tuna or chicken for a high-protein and nutrient-dense lunch or snack. The flavors blend well, and you get double the protein and omega-3s. Eat more sardines easily by adding them to either of these salads: 5-Minute Pesto Chicken Salad or Avocado Egg Salad.

3. Toss Sardines Into Pasta

For a Mediterranean-inspired dish, flake sardines into warm pasta – the fishy taste disappears into the sauce while adding a savory depth of flavor. Try my Grilled Summer Pasta Salad, High-Protein Chicken Alfredo Spaghetti Squash, or The Best Beef Bolognese.

4. Stir Sardines Into Scrambled Eggs

It might sound unusual, but lightly mashed sardines in scrambled eggs with feta cheese and fresh herbs taste amazing. You’ll have to trust me on this one, but it adds a great flavor that isn’t fishy at all, and it’s a super easy way to eat more sardines. A high-protein breakfast that will keep you full for hours!

5. Make a High-Protein Sardine Dip

Blend sardines with Greek yogurt, lemon juice, hot sauce, and fresh herbs for a creamy, savory dip. Serve with crackers or veggies for an easy snack.

Eat More Sardines, They Deserve a Second Chance

Sardines may not be your go-to protein source yet, but they deserve a place in your diet. They’re nutritious, budget-friendly, and surprisingly delicious when prepared the right way.

If you’re looking for easy ways to eat more sardines, start with one of these simple recipes. Your body (and your wallet) will thank you!