Sardine Omelette

A simple, high-protein omelette made with sardines, eggs, and cheese. Quick, filling, and very easy to make.

Prep Time: 5 minutes
Cook Time: 5–7 minutes
Total Time: 10–12 minutes
Serving Size: 1 omelette
Number of Servings: 1

Ingredients

• 3 eggs
• 1 can sardines (3.5–4 oz), lightly drained
• 2 tablespoons shredded cheese
• 2 tablespoons onion, finely diced
• ½ teaspoon Italian seasoning (or any seasoning you like)
• Salt
• Black pepper
• 1–2 teaspoons olive oil or butter (for the pan)

Optional Toppings

• 2 tablespoons guacamole
• 1–2 tablespoons feta cheese
• Fresh herbs (parsley or cilantro)
• Chili flakes or hot sauce

Instructions

1. Prepare the eggs.
   Crack the eggs into a bowl.
   Add a pinch of salt, black pepper, and the seasoning.
   Whisk with a fork until fully combined and slightly frothy.

2. Prepare the sardine mixture.
   Place sardines in a bowl.
   Lightly mash with a fork (small pieces are easier to eat).
   Add shredded cheese and diced onion.
   Mix gently.

3. Heat the pan.
   Place a non-stick skillet over medium heat.
   Add olive oil or butter and let it melt.

4. Cook the eggs.
   Pour the eggs into the pan.
   Let them sit for 30–60 seconds without touching.
   Once the edges start to set, gently move the eggs with a spatula to create soft layers.

5. Add the filling.
   When the eggs are mostly set but still slightly soft on top,
   add the sardine mixture to one side only of the omelette.

6. Fold the omelette.
   Carefully fold the empty side over the filling.
   Press gently with the spatula.

7. Finish cooking.
   Cook for another 1–2 minutes until:
   • Cheese is melted
   • Eggs are fully set but not dry

8. Serve.
   Slide onto a plate.
   Add guacamole, feta, or any toppings you like.

Tips

• Keep heat at medium — high heat will burn the eggs.
• Slightly soft eggs = better texture (they keep cooking after you remove them).
• Mashing sardines helps the texture, especially if you’re new to them.
• This is a very high-protein, low-effort meal.
• Works great for breakfast, lunch, or a quick dinner.