Breakfast · 5 min · Serves 1
Chilli Lime Sardine Scramble
Sometimes you just don't fancy carbs, and that's fine too. Carbs are welcome here, never compulsory.
This one's tangy, salty, creamy and spicy, with 38g of protein and barely a ripple in your blood sugar. A savoury breakfast that keeps you full well past 11am.
- Protein
- 38g
- Carbs
- <4g
- Fat
- ~35g
- Fibre
- ~1g
- kcal
- ~490
Low. Estimated from published GI values, adjusted for the protein and fat on the plate. How we calculate it
Ingredients Serves 1
No scales needed. Measurements are here if you want them, but it’s often easier to watch the reel, judge it by eye and have a go. Just keep the protein, fat and fibre on the plate.
Macros and real-life GL are for the recipe as written.
Swap it
- Flavoured sardines → plain sardines in olive oil with a squeeze of lime and chilli flakes. Same macros.
- Feta → goat's cheese.
Method
- Whisk the eggs and scramble them low and slow in a little of the sardine oil until just set.
- Warm the sardines briefly in the same pan.
- Plate the eggs and sardines, then top the sardines with olives, pickled onions and crumbled feta.
- Finish with a drizzle of oil from the tin.
Nutrition and glycaemic load are estimates. Responses vary from person to person. General information only, not medical advice.