Breakfast

Sardines on Toast with Lemon and Chilli

Name: Sardines on Toast with Lemon and Chilli
Prep time: 6 min
Total time: 6 min
Yield: 1 serving
Ingredients: 120 g, one standard tin Sardines in tomato sauce; 1 slice, about 40 g Wholemeal bread; A squeeze Lemon juice; A pinch Chilli flakes; A little, chopped Fresh parsley

Tinned sardines in tomato sauce mashed onto hot wholemeal toast with lemon and chilli flakes. 24 g of protein for 268 kcal.

Calories: 268kcal
Protein: 24g
Fat: 12g
Carbs: 16g

Per serving, makes 1. 6 minutes of work. Published 8 September 2026.

Allergens

Gluten
Fish

Supermarket loaves often contain soya flour. Check the bag.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Recipe in pictures

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Sardines on Toast with Lemon and Chilli, plated and ready to serve. — The finished breakfast. Sardines on Toast with Lemon and Chilli

The ingredients for sardines on toast with lemon and chilli arranged separately on a dark worktop: sardines in tomato sauce, wholemeal bread, lemon juice, chilli flakes, fresh parsley. — Gather your ingredients. 120 g, one standard tin Sardines in tomato sauce. 1 slice, about 40 g Wholemeal bread. A squeeze Lemon juice. A pinch Chilli flakes. A little, chopped Fresh parsley

Sardines on Toast with Lemon and Chilli, preparation step 1: Toast the bread until firm. It needs to carry a heavy topping. — Step 1. Toast the bread until firm. It needs to carry a heavy topping.

Sardines on Toast with Lemon and Chilli, preparation step 2: Tip the sardines onto a plate and break them up with a fork, bones and all. — Step 2. Tip the sardines onto a plate and break them up with a fork, bones and all.

The finished sardines on toast with lemon and chilli. — Step 3. Pile them onto the toast, squeeze over the lemon and scatter the chilli flakes and parsley.

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Ingredients

Sardines in tomato sauce120 g, one standard tin
Keep a spoon of the sauce back to loosen them. Tinned weight including the sauce.
Wholemeal bread1 slice, about 40 g
Lemon juiceA squeeze
Chilli flakesA pinch
Fresh parsleyA little, chopped

Method

Toast the bread until firm. It needs to carry a heavy topping.
Tip the sardines onto a plate and break them up with a fork, bones and all.
Pile them onto the toast, squeeze over the lemon and scatter the chilli flakes and parsley.

Worth knowing

Sardines in tomato sauce rather than oil. The ones in oil drain to roughly twice the fat.
One slice is deliberate. The fish is the meal, and a second slice mostly adds carbohydrate to a plate that already has 16 g.

Other breakfast recipes that share ingredients with this one, or every breakfast under 300 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.