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Sardines and eggs are a total powerhouse—protein-rich sardines, eggs, and plenty of fresh veggies for fiber. Sometimes called Fisherman’s Eggs, they’re perfect with toast or a tray of oven-roasted mini potatoes for a breakfast (or brunch) that actually holds you over.
This post is sponsored by King Oscar. Opinions are my own.
Sardines and eggs make a hearty, protein-forward combo that actually keeps you full, with a solid dose of omega-3s to boot. If you’re not usually a fish person, stay with me—this one works. Juicy tomatoes, red onion, mushrooms, and a handful of peppery arugula on top make it feel fresh, balanced, and genuinely craveable.
Want more recipes that incorporate sardines into breakfast? Try my bagel with sardines, omelet with sardines, or these fun little egg muffins with sardines. For extra inspiration, be sure to scroll through this collection of canned sardine recipes.
Table of Contents
Why You’ll Love Sardines & Eggs
- High-protein breakfast that will keep you fuller longer
- Hefty dose of omega-3s and healthy fats
- Flexible, so you can get creative with add-ins
Ingredient Overview
A quick look at the essentials before we dive into the recipe card:
- Sardines: In this recipe, I use King Oscar’s skinless, boneless fillets packed in olive oil. You can use any variety, though. There are plenty of great flavors that would work in this dish.
- Veggies: I like using tomatoes, onions, and mushrooms, but you can get creative and swap in some others if you’d like.
Step-by-Step: How to Make It
Step 1: Get Everything Prepped
Place the skillet in the oven, then preheat the oven to 350ºF. Drain the sardines and place them into a mixing bowl with the tomatoes, onion, mushrooms, garlic powder, parsley, salt, and pepper. Mix well, making sure the sardines are broken down.
Step 2: Bake the Veggies
Once the oven has reached 350ºF, carefully remove the skillet and place it on the stovetop. Add the sardine mixture to it, evenly distributing it over the bottom of the pan. Put the skillet back into the oven and bake for 10 minutes.
Step 3: Add the Eggs
Carefully remove the skillet from the oven again, then gently crack the eggs over the sardine mixture. Place the skillet in the oven one last time, baking for 8-10 minutes or until the eggs are set.
Step 4: Let It Set
Once the eggs are set, remove from the oven and let the dish sit for about five minutes before serving. When ready, top with arugula, chili fakes, and your choice of hot sauce (I love Valentina over my eggs).
Substitutions & Variations
- Veggies: Add ribboned spinach, chopped zucchini, or diced bell pepper.
- High-Fiber Options: Add some chopped broccoli, cauliflower, kale, or even black beans for a lift in fiber.
- Cheese: If you enjoy cheese with your eggs, you can sprinkle some on right before serving.
- Arugula: Not a fan of arugula? Add a sprinkle of microgreens or some fresh parsley on top.
What to Serve With It
- Oven Roasted Mini Potatoes (make them before the sardines and eggs)
- A slice of buttery toast
- Quick-pickled vegetables
- Sweet Potato Wedges
Notes About King Oscar’s Skinless and Boneless Sardines
- They’re hand-packed
- Kosher-certified
- Sustainably-caught in the Atlantic Ocean off the coast of Morocco
- Meaty and substantial—perfect for breakfast!
Frequently Asked Questions
Yes! And if scrambled eggs are more your jam, feel free to scramble them for this recipe and pour them over the sardine mixture before baking.
It’s very okay. Sardines and eggs make a great combo because together, they offer up a high amount of protein, and sardines also give you those nice healthy fats, like omega-3s.
They’re loaded with omega-3s, vitamin D, and B vitamins (especially B12), which support brain function and steady energy, plus plenty of protein and minerals to keep you satisfied. Nourishing, grounding, and quietly energizing in the best way.
Sardines and Eggs
Equipment
- 2 small cast iron skillets (6-1/2 Inch) or one large 12" cast-iron skillet
Ingredients
- 1 can of King Oscar's Skinless & Boneless Sardines in Olive Oil, drained
- 1/2 cup sliced grape tomatoes
- 1/4 cup finely chopped red onion
- 1/4 cup finely chopped mushrooms
- 1/4 tsp garlic powder
- 1/4 cup chopped fresh parsley
- Sea salt and cracked black pepper, to taste
- 2 eggs
For serving (optional)
- Baby arugula
- Hot sauce
- Chili flakes
Instructions
- Put the skillet in the oven and preheat to 350ºF. Drain the sardines and place them into a mixing bowl with the tomatoes, onion, mushrooms, garlic powder, parsley, salt, and pepper. Mix well, making sure the sardines are broken down.1 can of King Oscar's Skinless & Boneless Sardines in Olive Oil, drained, 1/2 cup sliced grape tomatoes, 1/4 cup finely chopped red onion, 1/4 cup finely chopped mushrooms, 1/4 tsp garlic powder, 1/4 cup chopped fresh parsley, Sea salt and cracked black pepper, to taste
- Once the oven has reached 350ºF, carefully remove the skillet and place it on the stovetop. Add the sardine mixture to it, evenly distributing it over the bottom of the pan. Put the skillet back into the oven and bake for 10 minutes.
- Carefully remove the skillet from the oven again, then gently crack the eggs over the sardine mixture. Place the skillet in the oven one last time, baking for 8-10 minutes or until the eggs are set.
- Once the eggs are set, remove from the oven and let the dish sit for about five minutes before serving. When ready, top with arugula, chili fakes, and your choice of hot sauce. (I highly reccomend Valentina!)
This was really fantastic. I didn’t have all the veggies so I just used what I had, onion and green peppers. I will make it again. The seasoning for this was on point.
looks delicious!
Can i sub with tuna?
Hi Keka! I’ve never used tuna in this recipe, but I typically find canned tuna and sardines to be easily interchangeable. The only thing I’d be concerned about is the tuna becoming dry in the oven. Let me know if you try it out!