Description
Looking for a snack that’s quick, creamy, savory, and actually good for you? This 5-minute sardine spread transforms the humble canned fish into a protein-packed, omega-3 rich delight. Brightened with lemon and creamy Greek yogurt, it’s perfect on whole grain crackers, toast, or veggie sticks. Even skeptics usually end up loving it!
Ingredients
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1 can sardines (in water or olive oil), drained
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2 tbsp plain Greek yogurt (or sour cream, cream cheese, or mashed avocado)
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1 tsp fresh lemon juice
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Salt & pepper, to taste
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Whole grain crackers, for serving
Optional garnishes: chopped parsley or dill, chili flakes, capers, olive oil drizzle, lemon zest
Instructions
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Mash the sardines: Place drained sardines in a small bowl and mash with a fork until mostly smooth but slightly flaky.
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Add creaminess: Stir in Greek yogurt and lemon juice until fully combined. For a smoother texture, pulse briefly in a mini food processor.
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Season: Add salt and pepper to taste. Fold in optional mix-ins like capers or herbs.
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Serve: Spread generously on crackers, toast, or veggie sticks. Top with optional garnishes and enjoy immediately.
Notes
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Creamy swap: Try cream cheese, labneh, or mashed avocado instead of Greek yogurt.
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Flavor twists:
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Everything Bagel: Add whipped cream cheese and everything bagel seasoning.
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Mediterranean: Mix in sun-dried tomatoes, fresh herbs, and a sprinkle of feta.
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Spicy: Add harissa or ‘nduja paste, balanced with a drizzle of honey.
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Make ahead: Store the spread in an airtight container in the fridge up to 2 days. Stir before serving