Thrive in 12 (Jan - Mar 2026): Sardine Protein Waffles Recipe 🧇🐟
As promised!
My beautiful women,
If you were at the session yesterday… IYKYK:)
This is THE sardine recipe you asked that I share 😄
Sardines are probably one of the most underestimated superfoods.
Why include them?
✓ Rich in omega-3s (EPA/DHA)
✓ High-quality protein
✓ Vitamin D
✓ Calcium (when the bones are included)
✓ Very affordable
✓ Lower in mercury compared to larger fish
This is one of the most metabolically supportive foods you can add to your nutrition.
And — if sardines aren’t your favorite (you’re not alone, haha) — you can always substitute another type of fish: tuna, salmon, herring, or mackerel.
When buying canned fish, pay attention to what it’s packed in.
Choose fish packed in water, without added oils.
🧇 Recipe – Sardine Protein Waffles
Ingredients:
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2 eggs OR egg whites
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1 can sardines (drained)
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A pinch of salt
Optional:
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30 g oat bran, rolled oats, or flour of choice
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A little light mozzarella (for texture)
Instructions:
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Mash the sardines with a fork.
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Mix with the eggs and salt.
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Add oat bran or cheese if desired.
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Cook in a waffle maker or in a non-stick pan.
Yields:
4 small protein waffles (chaffles) OR 1 large waffle.
How to Add More Wild Fatty Fish/Sardines
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Add them to salads
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Mix with Greek yogurt and/or guacamole, and mustard
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Spread on toast/rice crackers wraps
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Stir into scrambled eggs/omelets/frittatas
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Use them in waffles/crepes like this recipe
Start with once per week.
Consistency > perfection.
It’s simple, nutritious, affordable — and surprisingly delicious when you’re willing to try 😉
Yumm. Enjoy!
Let us know if you end up trying this and/or share your fave "fishy" recipes below.
Coach Sasha
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Official comment
Vikki, hello, beautiful friend!
I hear you! Great question.
So, for egg replacement options (other than chickpea water lol), the best strategy is to make "chia egg(s)." So you would ration the amount of seeds+water you need per egg and swap it according to the recipe.
Here are two recipes for you to try for the chia egg: (It's super simple, just chia seeds and milk or water):
https://www.youtube.com/watch?v=H8iHQJ4jcu8
You will also get some fiber and healthy fat from the chia, so be aware of that- but not much protein, so if you want a more balanced meal, make sure to add some protein in another form in the actual recipe or as a topping- (yogurt for moisture in the recipe or topping/sauce, protein powder as part of the "dry ingredients," etc.)
I know you can also use flax seeds in the same way, but I find chia "inflates" better:)
Let us know how it works out-share your recipes here!
Coach Sasha
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Hi Sasha - What are some easy substitutes for eggs. I have an intolerance to egg whites. So I avoid adding eggs to my own cooking knowing I get eggs in most baking I do. I love the sound of so many recipes but then the eggs. I know they are not just being added for the protein but for the binding etc.
I have used tofu as a substitute for ‘scrambled eggs’ but when it comes to the binding aspect I am stumped. Chickpea water has been suggested but I cant eat that many chickpeas. LOLOL. Your thoughts?
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