Avocado & Sardine Salad Cups | Gluten-Free, Dairy-Free | BoneCoach™ Recipes

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Bone Coach Recipes | Avocado Sardine Salad Cups | Bone Loss Bone Healthy Food Nutrients Osteoporosis

Are you a fan of traditional tuna or chicken salad, but would like an option that’s more bone health-friendly?

Then give our Avocado & Sardine Salad Cups a try!

The creaminess from the avocado pairs perfectly with the salty sardines and tangy pickles, making it an easy-to-love snack you’ll make over and over again.

Not only does it come together quickly with just a handful of ingredients, it also contains a number of powerhouse nutrients that are known for building strong bones.

These salad cups are a FANTASTIC source of calcium, vitamin D, vitamin K, vitamin C, and vitamin E…just to name a few 🙂

Don’t miss out on this tasty, bone-building recipe!

Bone Coach Recipes | Avocado Sardine Salad Cups | Bone Loss Bone Healthy Food Nutrients Osteoporosis

Avocado & Sardine Salad Cups | Gluten-Free, Dairy-Free | BoneCoach™ Recipes


TOTAL TIME: 5 minutes


1-125g (4.4oz) can wild sardines in water, no salt added

1 tbsp (15 ml) avocado oil based mayo

1 tbsp (15 ml) finely chopped dill or cilantro

2 tbsp (30 ml) finely chopped pickles

2 tsp (2 ml) grainy dijon mustard

1 perfectly ripe avocado, halved and pit removed


1) In a bowl, combine the sardines, mayo, herbs, pickles, and mustard. Using a fork, mash all the ingredients together.

2) Dollop a few spoonfuls of sardine salad into each avocado half. Enjoy immediately as a snack or eat alongside a leafy green salad or nori sheets.

Recipe created by BoneCoach™ Team Dietitian Amanda Li, RD & Chef.


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The information shared above is for informational purposes only and is not intended to provide medical or nutrition therapy advice; it does not diagnose, treat or cure any disease, condition; it is not to be used as a replacement or substitute for medical advice provided by physicians and trained medical professionals. If you are under the care of a healthcare professional or are currently using prescription medications, you should discuss any dietary and lifestyle changes or potential dietary supplements use with your doctor. You should not discontinue any prescription medications without first consulting your doctor.