Sardine Breakfast Salad



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A quick and simple low-carb breakfast salad with sardines, artichokes and eggs. Everything is baked and served over fresh arugula.

A quick and simple low-carb paleo breakfast salad with sardines, artichokes and eggs, baked and served over fresh arugula.

Do You Like Sardines?

Okay serious question for you on this Wednesday morning. Do you like sardines?!? Not the fun hide-and-seek in reverse game. I’m talking about the fish.

Have you tried them? I honestly can’t totally remember, but I don’t think I’d ever eaten them until this year. It’s kind of crazy to me because I consider myself an adventurous eater and I LOVE fish and seafood. Even when I decided to give up meat for six years, I still ate seafood. I like sushi, I’ve tried octopus, squid and oysters (not a fan, btw), but for whatever reason I had never tried sardines.

A quick and simple protein-packed paleo breakfast recipe with sardines, artichokes and eggs, baked and served over fresh arugula.

I’m sure you knew this was coming, but I recently tried them!

It was a few weeks ago. The makers of my favorite canned tuna, Wild Planet Foods, sent me a package and sardines were included. I decided it was now or never. I had to try them. That night while Isaac and I were doing our usual pre-dinner snacking I told him about the sardines and he mentioned that he’d eaten them before and that they were good on crackers so… it happened. We opened a can. I let Isaac try them first since he’d eaten them before. He quickly said that they were the best he’s ever tasted. This was reassuring so I added a small piece of a sardine to a cracker and ate it.

One bite and I realized that they’re pretty good. They actually taste very similar to canned tuna. The flavor is a bit stronger, but nothing too crazy. After this experience I kind of got excited about finding a new food that I liked so when I was in talks with Wild Planet Foods about sharing a recipe here I told them I wanted to share something with sardines. I have plenty of tuna recipes and I thought it would be fun to share something a little different.

A quick and simple protein-packed paleo breakfast recipe with sardines, artichokes and eggs, baked and served over fresh arugula.

And who knows, maybe I’ll get some of you to try sardines too.

You totally should, because as it turns out sardines are SUPER healthy! They’re loaded with omega-3 fatty acids, protein, vitamins (like B12 and vitamin D) and minerals (like calcium and iron). They’re a small fish so they’re less likely to be contaminated with mercury or other pollutants. Pacific sardines (like those from Wild Planet) are on the Monterey Bay Aquarium’s “Super Green List” and are classified as a Seafood Watch “Best Choice” meaning they’re a fish that’s environmentally friendly, low in toxins and high in Omega-3s. Go sardines!

I also have to mention that Wild Planet Foods canned tuna is the best I’ve ever tasted and I’ve been buying it for a couple years now. Not only does it taste good, but it’s 100% sustainably-caught as well. Greenpeace, recently ranked the company #1 for sustainable sourcing policy among 14 brands (including the top 3 tuna processors).

Seaside Breakfast Salad -- A quick and simple low-carb paleo breakfast recipe with sardines, artichokes and eggs, baked and served over fresh arugula.

The recipe I’m sharing today is for a simple sardine breakfast bake with marinated artichokes and eggs served over arugula. I’m calling it a breakfast salad.

It’s flavorful, filling and perfect for mornings when you need something loaded with nutrients that’s also amazingly quick and easy. As a sardine newbie I wasn’t so sure how I would feel about eating them for breakfast, but this salad is really tasty. The marinated artichokes give the whole dish a lot of flavor and the runny yolks from the eggs act like a dressing for the salad. I could totally see myself eating this for breakfast on the regular.

If you’re not already a sardine fan, I hope you’ll give them a chance and try this recipe.

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4.50 from 4 votes

Sardine Breakfast Salad

A quick and easy protein-packed paleo breakfast with sardines, artichokes and eggs, baked and served over fresh arugula.
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Servings: 2


  • 1 - 4.375 oz. can of Wild Planet Wild Sardines, in Water or Extra Virgin Olive Oil
  • 2 fresh eggs
  • 1 cup of organic arugula
  • 5 Tablespoons of marinated artichoke hearts, chopped
  • sea salt and black pepper, to taste


  • Preheat oven to 375°F
  • Place sardines in a small bowl and use a fork to break apart the meat. Add artichoke hearts and toss to combine.
  • Place sardine and artichoke mixture into a small oven-safe dish. I used a small oven-safe skillet.
  • Break the eggs on top of the sardine mixture.
  • Sprinkle with salt and pepper to taste.
  • Bake for about 10-12 minutes, or until eggs cooked to preferred doneness.
  • Serve over arugula.


Serving: 2 | Calories: 237kcal | Carbohydrates: 4g | Protein: 21g | Fat: 16g | Fiber: 2g

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

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About Brittany

Hey there, I’m Brittany, the creator of Eating Bird Food, cookbook author, health coach and mama of two littles. Here you’ll find quick and easy recipes that make healthy fun and enjoyable for you and your family!

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Recipe Rating


  1. i love sardines-they are so much tastier in olive oil though! The Trader Joes wild caught sardines in olive oil are good too 🙂

  2. This is gorgeous!! I actually use sardines (and anchovies) when making Italian dishes sometimes. Italians mash them up as the salt source instead of using salt! This is so creative! <3

  3. I’m a fan of Boquerones (Spanish white anchovies). I used to eat them almost every day at work with tomato puree on top of fresh bread toast. Yum.

    1. Oh! I need to try those. I bet they’re really good in the tomato sauce. Thanks for recommendation, Leah. <3

  4. This looks so so good! Sardines get such a bad rap but they really are so delicious – and nutritious too!

  5. Sardines are actually a nutritional powerhouse, so it is great to have a wonderful recipe for them.

  6. That sounds delicious! I like sardines, and I have a bit of an obsession with artichokes, so this is going on my list of recipes to try. Especially as I was just given a box of eggs by someone who keeps chickens. I think it would be a great way to use them!

  7. Paleo-wise, can I substitute salmon for the sardines? Don’t want to jeopardize any of the calorie/protein value or paleo status.

  8. 4 stars
    I only discoverd sardines (in water) a few years ago but have loved them since. This is such an original way of serving them. Really enjoyed it. I always struggle with timing eggs in the oven so I acutally just made this dish in a frying pan on the stove. I did not have arugula but had some spinach instead. Wilted it for a few seconds at the end. Will certainly have this healthy dish again! Thank you!!

  9. 5 stars
    Love this dish, super yummy and so easy to make. The only thing is I have to bake this for way longer than 10 min to make sure the eggs are cooked. Also added cherry tomatoes on the side. 😊

    1. Yum! Such a delicious breakfast. I am so glad you are loving this recipe, Anya. Thank you so much for sharing your review & star rating, I really appreciate it!