Sardine Melt Sandwich (Gluten-Free)

This sardine melt sandwich is a quick, nutritious twist on a classic tuna melt — rich in protein, omega-3 fats, and flavor. Made with canned sardines, creamy homemade mayonnaise, and crisp vegetables, it’s layered with melting cheese between slices of gluten-free bread for the perfect warm, satisfying lunch or dinner. Simple to make, nutrient-dense, and ready in minutes, this sardine melt is a wholesome way to enjoy one of the most underrated pantry staples: canned sardines.

A Healthy Meal in Under 20 Minutes

My love for sardines is no secret! First, I genuinely enjoy their flavor, and second, they’re such a convenient way to get a protein-rich, nutrient-dense meal with almost no effort. I know I’m not alone — my easy sardine pâté recipe remains one of the most popular on this website.

A couple of weeks ago, after baking a new gluten-free sourdough sandwich bread, I found myself craving a tuna melt — the perfect excuse to test the sturdiness of my latest loaf. The sandwich turned out incredible, and my next thought was: what about a sardine melt?

We loved it so much that I couldn’t wait to share the recipe. All you need is a can of sardines, a little mayo (I use my homemade healthy mayonnaise, made with egg yolks and either extra virgin olive oil, avocado oil, or a mix of both), and a few wholesome, everyday ingredients you likely already have in your kitchen.

While this recipe makes a delicious, warm, stacked sandwich, the sardine mixture can also be served as a salad, a dip with crackers or vegetable sticks, or simply on its own. It’s an easy, nourishing way to add more protein, healthy fats, minerals, calcium, and fiber to your daily menu.

Here’s the complete list of ingredients, quantities, and a step-by-step guide with photos. At the end of the post, you’ll find a printable recipe card and a detailed nutrition label.

Ingredients for Sardine Melt

For the Sardine Salad

• 1 can sardines, drained
• ½ small red onion or shallot, finely chopped
• 1 celery rib, finely chopped
• 1 small piece of carrot, grated (about 1–2 tablespoons)
• 1 tablespoon capers, drained and chopped
• 2 tablespoons avocado or olive oil mayonnaise
• Lemon juice, to taste
• Salt and pepper, to taste
• Optional: a dash of sriracha or red Tabasco for heat

For the Sandwiches

• 4 slices of gluten-free sandwich bread
• About 2 tablespoons butter 
• 2 slices goat cheddar (or any cheese that melts well)

Step-by-Step Instructions

Make the sardine salad. Drain the sardines and mash them with a fork in a small bowl. Add the chopped onion, celery, grated carrot, capers, and mayonnaise.

Stir to combine, then season with lemon juice, salt, and pepper to taste.

Prepare the bread. If using gluten-free bread, lightly toast the slices first to remove excess moisture and improve texture. Place them on a cooling rack while still warm so the steam can escape and the bread doesn’t get soggy. Butter both sides of each slice.

Assemble the sandwiches. On one side, layer a slice of cheese. On the other, spread half of the sardine mixture. Close the sandwich. Repeat with the second sandwich.

Cook the melts. Heat a skillet over medium heat and melt a small amount of butter in the center (where you will place the sandwiches). Place the sandwiches in the pan (over the melted butter), cheese side down, and press gently with a spatula or a small pan to flatten slightly. Cook for 2–3 minutes per side, until the bread is golden brown and crispy and the cheese has melted.

Serve. Transfer to a cutting board and slice diagonally. Serve immediately, with a drizzle of sriracha or a few drops of Tabasco if you like a spicy kick.

I hope you enjoy this delicious and easy sardine melt sandwich as much as I did!

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