Low-Carb Sardine Stuffed Avocado

4.5 stars, average of 193 ratings

By Martina Slajerova, updated March 22 202054

I've been busy working on the next big update of KetoDiet App which will soon be on the Appstore. I won't go into detail now but will write a post about what you can expect in the new version :-) Now, back to my recipe…

Stuffed avocados are quick to prepare, sating and low in carbs. I use all kinds of different fillings and this one is my favourite!

This recipe includes three super foods: avocado, turmeric and sardines.

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Including avocado in your diet is the best way to boost your electrolyte intake without taking supplements. An average avocado has less than 4 grams of net carbs, is very high in fibre, healthy monounsaturated fats and contains 50% EMR potassium.

Turmeric can reduce inflammation which is the real cause of heart disease! Make sure to add a pinch of pepper as it will improve the absorption of turmeric.

Finally, sardines are high in healthy omega 3 fatty acids and low in mercury. If possible, get sardines in a glass jar or BPA-free tin.

Low-Carb Sardine Stuffed Avocado

0 days, 0 hours, 0 minutes

Hands-on 5 minutes Overall 5 minutes

Nutritional values (per serving)

Net carbs5.6 grams

Protein27.2 grams

Fat52.5 grams

Calories634 kcal

Calories from carbs 4%, protein 18%, fat 78%

Total carbs19.6 gramsFiber14.1 gramsSugars2 gramsSaturated fat7.5 gramsSodium491 mg(21% RDA)Magnesium99 mg(25% RDA)Potassium1,410 mg(70% EMR)

Ingredients (1 serving)

1 large avocado, seed removed (200 g/ 7.1 oz)
1 tin sardines, drained (90 g/ 3.2 oz)
1 tbsp mayonnaise (15 g/ 0.5 oz) - you can make your own mayo
1 medium spring onion or bunch chives (15 g/ 0.5 oz)
1 tbsp fresh lemon juice (15 ml)
¹/₄ tsp turmeric powder or 1 tsp freshly ground turmeric root
salt and pepper, to taste

Instructions

Halve the avocado and remove the seed. Drain the sardines and place them in a bowl. Break them into small pieces using a fork.
Scoop the middle of the avocado out leaving ¹/₂ - 1 inch of the avocado flesh. To the bowl with sardines, add finely sliced spring onion (or chives) and freshly grated turmeric root (or dried turmeric powder). Add mayonnaise and mix in well.
Add the scooped avocado flesh and mash into desired consistency. Squeeze in fresh lemon juice and season with salt.
Scoop the avocado mixture into each avocado half and enjoy!

Ingredient nutritional breakdown (per serving)

Net carbs	Protein	Fat	Calories
Avocado, fresh
3.7 g	4 g	29.5 g	322 kcal
Sardines, tinned (in oil)
0 g	22.7 g	10.5 g	191 kcal
Mayonnaise
0.1 g	0.2 g	12.5 g	111 kcal
Lemon (juice), fresh
0.8 g	0 g	0 g	3 kcal
Spring onion, scallion, green onion, fresh
0.7 g	0.3 g	0 g	5 kcal
Turmeric, spices (dried, ground)
0.2 g	0.1 g	0 g	2 kcal
Salt, sea salt
0 g	0 g	0 g	0 kcal
Pepper, black, spices
0 g	0 g	0 g	0 kcal
Total per serving
5.6 g	27.2 g	52.5 g	634 kcal

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Gena 11 months ago #

Love this, great flavor! I added a bit of red pepper for a kick. Think I will add kalamata olives next time I make it.

Martina @ KetoDiet 9 months ago #

Thank you Gena, I'm glad you enjoyed!

Jodie one year ago #

This is delish!!!
Scooped it all out and ate it straight from the bowl.
Highly recommend this recipe!

Martina@ KetoDiet one year ago #

Thank you Jodie!

Danielle 2 years ago #

Is the serving size the whole avocado (both prepared halves)?

Martina @ KetoDiet 2 years ago #

It is the whole avocado 😊

Katie 2 years ago #

It was delicious thank you for the idea. Great flavors!!

Corey 2 years ago #

This was fantastic, thanks!

Eileen 2 years ago #

Incredibly new to keto/healthy foods - how does the avocado in this dish store? I've heard they brown easily. It sounds like a perfect lunch to pack, but if hate to send my hubby to work with food he can't eat in a few hours. Thanks!

I'm sorry for the late response! Avocados do brown easily and once cut, they can be stored in an airtight container for about 1-2 days - just drizzle some lemon or lime juice over them. Browning doesn't make them go bad but they will not look appetising. It's better to keep the sardine mixture (without the diced avocado) in the fridge and fill the avocados as needed.

Diane 2 years ago #

Wow...Martina, thank you! I have been looking for recipes that incorporate more oily fish (I am not a fan). I have just made this and it was delicious! Really! For the squeamish fish person, just make sure that your avocado is really ripe and that you mash the sardines really well...the flavour is great!

Thank you for your kind words, Diane, I'm glad you liked it!

Kristine 3 years ago #

My husband would love this, and it may prompt me to try sardines for the first time. But I can't find in the recipe when you explain what to do with the sardines (other than put them in a bowl). Do you just finely chop and add to the mixture? Thanks!

Martina @ KetoDiet 3 years ago #

Hi Kristine, thank you for spotting that! I updated the recipe steps.

Ricky 3 years ago #

Hi, I just wanted to say I don't eat eggs or fish but other dairy products I do eat is there anyway I can replace eggs with something for all the recipes?

Hi Ricky, egg substitutions don't always work the same way for all recipes. You can see all the egg-free recipes on my blog, just use the filtering tool: KetoDiet Blog: Recipes I hope this helps.

Sharon 4 years ago #

I was put on to this site from my trainer .. I've lost 20 kilos the stuffed avocados were amazing .. Thank you ..

Martina @ KetoDiet 4 years ago #

Thanks Sharon and keto on! 😊

Larisa 4 years ago #

This recipe is so delicious! Sardines are so tasty and the avocado and the rest of the ingredients it makes a perfect delicious salad/spread! Thank you, Martina!

Thank you Larisa, glad you liked it! 😊

Eileen 4 years ago #

this was my first time eating sardines, and I loved it. So easy and so delicious.

Glad you liked it Eileen! 😊

Liliana 4 years ago #

Hi Martina, Love your blog and the app!! I've been on a keto diet for about 6 weeks now and the results on the first month were astounding, I lost a lot of fat and had no side effects whatsoever. I seem to have entered into the adaptation phase very well but now I feel I'm stuck and not losing as much fat for the last couple of weeks (which also has to do with the fact that I've indulged in a few carb-loaded treats) so I'm going to try a fat fast.
I love your ideas for simple meals loaded with fat so that it won't require as much thinking and prepping. Today I tried the Ultimate Keto Coffee and loved it!! Now, I eat mostly vegetarian (and love dairy) and ocassionaly chicken but don't like fish very much so .... (Sorry for the long post!)... Can you suggest some modification to this avocado recipe that would make it similar in macronutrient content but not including any meat? Thank you!

Hi Liliana, thank you, I really appreciate that! Weight stalling is quite common after the initial phase (the first few weeks). Keep in mind that the initial weight loss is always more significant as you also lose water. Yes, those treats may have caused some weight stalling but I bet they were well deserved 😊 You are doing well, just stick with the plan and I'm sure you'll be back on track soon. I'm actually planning to post a vegetarian diet plan which I've been promising to write for quite a while. I'll just post a few more vegetarian recipes and then it will be easy to put the diet plan together. For a vegetarian option I'd use eggs instead - a similar recipe to this one will be posted very soon 😊

Hélène 5 years ago #

Sardines & avocados! 2 of my favorite foods! I may just mash up some sardines & avocados and toss with salt & vinegar and devour. You have inspired me 😊
Mite even get crazy and add that pesky turmeric that I try to put in as much as possible for anti-inflammatory purposes!

Martina @ KetoDiet 5 years ago #

Thank you Hélène, hope you like it! My favourite foods too 😊

Tammy 5 years ago #

Sounds delicious except for the sardines.... Any vegetarian substitute suggestion???

How about grated celeriac, lemon juice & home-made mayo? Or cream cheese, home-made pesto & sliced olives?

veronica (http://d-fineart.net/) 5 years ago #

According to Jimmy Moore and Maria Emmeric the net carbs is no more... it's the total carbs that should be considered when counting carbs... any thoughts on this? I get so confused sometimes, count this, don't count this... walnut oil is goood, no, walnut oil is bad... 😊

Hi Veronica, yes, there are two ways to track carbs. I personally prefer "net carbs". I'm planning to make a post on this because there is no "wrong" way - you can use either.
The reason why some experts and bloggers prefer using "total" carbs is that soluble fibre can partially affect blood sugar and therefore ketosis. There are two types of fibre: soluble and insoluble. Soluble is found in most vegetables and avocados while insoluble is found in nuts and also vegetables (I won't mention grains as they are not included in keto diet).
Now, it depends on what your goal is. If you follow the ketogenic diet to simply lose weight and improve your health, you can use "net" carbs, as the level of ketones is not that important. Research doesn't support the idea that more ketones = more weight loss.
If you use "total" carbs, it depends on what your level is. If follow a very low-carb diet (such as 20 g total carbs), then you will likely need to take supplements (especially magnesium but also other micronutrients). You won't be able to eat most vegetables apart from leafy greens or only in small quantities. Dr Volek & Phinney suggest that ~ 50 g of total carbs a day should be enough to induce ketosis - this could be 20-35 g net carbs depending on the fibre content.
On the other hand, some people may follow the restricted ketogenic diet for therapeutic purposes and they really need to make sure their ketone level is high while their blood sugar level is low. In this case, using "total" carbs makes more sense.
Hope this helps!

Jen Houck 5 years ago #

I have never really considered sardines. Are they a similar taste to canned tuna? Do you have to do anything to prep them like mess with bones or skin? I am a bit hesitant to try it but really want to add more of those good fats/oils to our diet. Is there a best brand that anyone prefers here in the US?

They have a slightly stronger taste than tuna which I personally like. If you get canned sardines, you don't need to remove the bones. If you get fresh sardines, the best way is to grill them. You can remove the bones before or after, it's up to you. Fresh sardines are very fragile and I prefer to grill them and then remove the bones but I think you can get fresh sardine fillets with no bones which may be more convenient 😊

Bill C 5 years ago #

Canned sardines can be tricky in flavor profiles and texture- my favorite in the US is Season Brand Skinless Boneless in olive oil: http://seasonproducts.com/products/skinless-boneless-sardines-in-olive-oil/
Smashed up- just like tuna. The best are from Portugal and Spain- usually smoked. Good reads to help decide brand:
http://mouth-full-of-sardines.blogspot.com/p/sardine-list.html
http://chowhound.chow.com/topics/301342
http://chowhound.chow.com/topics/301739
Enjoy!

Thanks for the tips! I agree, not all canned sardines are tasty.

Theresa 5 years ago #

I have a Galaxy s4 and a Nook. Is there anyway I can get your app?

Hi Theresa, we do have plans to bring KetoDiet to more platforms (Android, Windows, etc.). I will make a blog post land announce it on my FB page when it's done. We would eventually like to make KetoDiet available for everyone, not just Apple users 😊 I have also been working on my second ebook which will also be printed.

I'm in the same boat with a Galaxy and a kindle. I've been reading the blog on the computer, and then pinning the recipes I want to try to pinterest then using my kindle in the kitchen to access the recipes. I'd love the app.

Thanks! It's in our to-do list for this year like many other projects! 😊

Phyllis 5 years ago #

Sounds delicious. Will have to try soon.

Thank you Phyllis!

Bill Madison 5 years ago #

Definitely looks delicious, will have to try.

Thank you Bill!

Scott 5 years ago #

This is delicious! Thanks for sharing the recipe!

Thank you Scott, hope you like it! 😊

Ava 6 years ago #

So many super foods in just one recipe. I ❤ the combination of sardines and turmeric!

Martina @ KetoDiet 6 years ago #

Thank you! It is a "superfood recipe" 😊

Wenchypoo 6 years ago #

When mentioning potassium, what's EMR?

Hi, it's Estimated Minimum Requirement (EMR). There is no RDA for potassium.

Betty 6 years ago #

This looks delicious! I have never had sardines though… I may try it with tuna for a start 😊

They are delicious but you can try tuna too 😊

Arlinda Santos 4 years ago #

Hi! Is it possible to do it with anchovies or shrered chicken? Which would be the quantities for chicken for example? The same 90 grams?
Thanks a lot for you help! I got the App on my phone and I am loving it.Cheers, Arlinda

Thank you Arlinda! Yes, you can use chicken - you may want to check out this recipe: Cajun Chicken Stuffed Avocado

Missy 6 years ago #

Thanks! I was looking for a quick meal that would include turmeric - can't wait to try it!

Thank you Missy!

Low-Carb Sardine Stuffed Avocado

Hands-on 5 minutes Overall 5 minutes

Nutritional values (per serving)

Ingredients (1 serving)

Instructions

Ingredient nutritional breakdown (per serving)

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