Sardine and Egg Breakfast | Gluten-Free, Dairy-Free | BoneCoach™ Recipes

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Bone Coach Recipes | Sardine & Egg Breakfast | Bone Loss Bone Healthy Food Nutrients Osteoporosis

Start your day with a powerful, bone-building combination!

Enjoying sardines and eggs together is a delicious and nutritious way to support bone health.

Sardines are packed with calcium and vitamin D, both essential nutrients for building and maintaining strong bones.

Egg yolks are another good source of vitamin D, which helps your body absorb calcium. They also contain protein, which helps protect muscle mass and build bone strength.

Requiring just three ingredients, this simple, yet tasty recipe comes together in just 10 minutes flat.

Enjoy this easy, bone-boosting breakfast this week!

Sardine and Egg Breakfast | Gluten-Free, Dairy-Free | BoneCoach™ Recipes


COOKING TIME: 10 minutes


1 can (125g) wild sardines in tomato sauce

1/2 onion, finely diced

3 large eggs


1) Heat a pan over medium heat.

2) Add sardines and onions.

3) Cook for 3 minutes, or until sardines are warmed through.

4) Crack 3 eggs on top and cover the pan with a lid. Cook until egg whites are set, up about 3-5 minutes.

5) Feel free to garnish with fresh herbs. Enjoy immediately.


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


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Medical Disclaimer

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.