Sardine Patties

pennybenjaminMain Meals, Nourish, SuperfoodsLeave a Comment


I’m someone who doesn’t eat a lot of dairy – the whey protein doesn’t seem to agree with me. So I’m always sourcing non-dairy foods that are high in calcium. One such food is the humble sardine!


I made this batch with broccoli instead of cauliflower.

Did you know that 100g sardines (with the bones) contains more calcium than a glass of full fat milk? So  this week’s creation is a variation of my Quinoa Broccoli bites – with an addition of Sardines! I’m enjoying these Sardine Patties in salads, on Cabbage Wraps, or alongside roast vegetables or salad for dinner!


As explained above, Sardines are a fabulous source of dietary calcium but did you know that so is Broccoli? It is! Quinoa is also a great source of minerals like manganese, phosphorous, copper and magnesium as well as fiber. Just 2 of these patties will have you meeting 1/3 your daily recommended intake of calcium! Amazing for a dish that contains no dairy whatsoever!

Recipe Type: GF, DF, RSF, Paleo

Serves about 12 patties (depending on how big you make them!)
Time  30 mins


  • 2 x 125g  canned sardine in springwater, drained of the water (tinned pink salmon, with the bones is another high-calcium option)
  • 1 C pureed cauliflower (cauliflower that has been steamed then pureed, you could also use broccoli. For low FODMAP use carrot)
  • 1 C cooked quinoa
  • 1/2 C quinoa flakes
  • 1 T EVOO
  • 2-3 cloves of garlic, crushed (omit for low FODMAP)
  • salt and pepper to taste
  • Optional: herbs and spices as desired (like cumin, turmeric, oregano, rosemary, thyme etc.)


  1. Place all ingredients except the sardines in a bowl. Add the sardines after breaking up with your hands.
  2. Bring the mixture together with a spoon or your hands, make sure you combine everything really well.
  3. Form the mixture into patties and grill on a medium skillet to brown both sides.
  4. Serve straight away or keep in air-tight container in the fridge for up to a week. (great with Salads, served with veggies and salad for dinner or on a burger)


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