Sardines & white beans on toast
Oily fish and beans on toast: one of the cheapest ways to get omega-3s into lunch.
29 gprotein per serve
$1.88protein ingredients per serve (cheapest mix)
$1.92per serve at Woolworths only
187kcal per serve from these ingredients
1serves · about 8 min
Protein ingredients (for 1)
100 g drained tinned sardines in springwater (cheapest we track: Deep Cove Sardines In Springwater 125g, Woolworths, $1.40)- 60 g drained tinned cannellini beans, four-bean mix or chickpeas (cheapest we track: New Season Cannellini Beans 420g, ALDI, $0.89)
Plan a shop for this recipeOpens the planner with tinned tuna & salmon and beans & lentils picked, priced at today's shelves.
Plan a shop for this recipeAlso needs (not costed)
- 2 slices wholegrain toast
- lemon
- parsley
- cracked pepper
Method
- Lightly mash the beans with lemon and pepper.
- Spread on toast and top with sardines.
Cost per serve at each supermarket
| Store | Per serve | Protein | kcal | Products used |
|---|---|---|---|---|
| Coles | $1.98 | 23 g | 251 | Safcol Brisling Sardines In Springwater; Coles Simply Chick Peas |
| Woolworths | $1.92 | 30 g | 191 | Deep Cove Sardines In Springwater 125g; Woolworths Four Bean Mix 420g |
Not costed at ALDI: we don't track a matching product there yet.
Costs are each portion's share of the shelf price (cheapest matching product we track, per gram as eaten: drained weight for tins, edible portion for eggs), from prices checked 22 October 2026. Protein and kcal count only the costed protein ingredients, from each product's nutrition panel. Pantry items aren't included. General information, not a meal plan.