Recipe description
October 1, 2026
Menopause Support Sardine White Bean Breakfast Bowl
A savory, fiber-rich breakfast bowl for balanced nourishment and gut-friendly variety.
Omega-3 Rich
High Protein
Fiber Rich
88%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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We found the following allergens in the recipe ingredients: fish, sulfites, tree_nut
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber and resistant starch from white beans.
- Balances protein, healthy fats, and slow-digesting carbohydrates.
- Includes polyphenol-rich olive oil, red onion, lemon, herbs, and black pepper.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Sardine
8
piece
White beans
1.5
cup
Lemon juice
2
teaspoon
Oil, olive
2
tablespoon
Onion, red
0.5
piece
Fresh herbs
2
tablespoons
Black pepper
0.5
teaspoon
Salt
0.5
teaspoon
Instructions
1
Drain and rinse the white beans, then add them to a mixing bowl.
2
Add the sardines to the bowl, breaking larger pieces apart gently with a fork.
3
Thinly slice the red onion and chop the fresh herbs, then add both to the bowl.
4
Drizzle with olive oil and lemon juice, then season with salt and black pepper.
5
Toss everything together gently until well combined.
6
Taste and adjust the seasoning, then divide the mixture between two bowls and serve immediately.
More Recipes For Your Gut
Nutrition
510 kcal
Calories
31 g
Protein
forty-five g
Carbohydrates
11 g
Fiber
4 g
Sugar
25 g
Fat
4 g
Saturated fat
2.1 g
Salt
FAQ
How many servings does this sardine and white bean breakfast bowl make?
The recipe makes two servings.
Can I use canned sardines for this breakfast bowl?
Yes. Use drained sardines packed in water or olive oil, according to your preference.
Do I need to cook the white beans first?
Use cooked white beans, such as canned beans. Drain and rinse them before mixing.
Can I make this bowl without red onion?
Yes. Omit the onion or replace it with sliced spring onion, shallot, or another mild vegetable.
What herbs work well in this recipe?
Parsley, dill, chives, basil, or coriander can all work well.
Is this sardine and white bean bowl suitable for menopause-aware eating?
It provides protein, fats, and fiber in one meal, but it is not a treatment for menopause symptoms. Individual needs vary.
Can I prepare this breakfast bowl in advance?
Yes, but for the best texture, prepare it shortly before serving and keep it refrigerated in a sealed container.
How long can leftovers be stored?
Refrigerate leftovers promptly and use them within 1–2 days, following safe food-handling practices.
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