by Eloïse Swanepoel

Yields 24 muffin size quiches or 2x 30cm large quiches


  • 1 tin sardines in tomato sauce
  • 2 Medium sized carrots, peeled and grated
  • 3 baby marrows, washed and grated
  • 1 large sweet potato, peeled and grated
  • 3 eggs
  • 2 cups (500 ml) full cream plain yoghurt
  • 400ml full cream milk (or low fat if preferred)
  • Seasoning – I used lemon and black pepper spice with salt
  • Lemon and parsley for garnish (optional)
  • Feta and Paprika to crumble over top of quiches


  1. Preheat oven to 180֯C
  2. Grease 2×12 muffin pans or 2 x 30cm quiche dish with spray ‘n cook
  3. Flake sardines with bones into small pieces (bones add valuable calcium and can be eaten as it is soft)
  4. Mix fish with grated carrots and baby marrow (filling)
  5. Whisk together eggs, milk and yoghurt and seasoning
  6. If baking mini quiches (muffin size), spoon about 1 heaped tablespoon filling (3/4 full) into each muffin hole, fill to the top with egg mixture. Or if making large quiches, divide filling between the two dishes and fill to the top with egg mixture
  7. Crumble feta over the filling and sprinkle with paprika and dried herbs like thyme or parsley if preferred
  8. Bake for about 20-30 minutes until golden brown and set. The large quiches may need to bake for longer than the muffin sized option.
  9. Let cool and serve as a grab-and-go snack, or with a side salad as a light lunch.
  10.  It can also be frozen once cooled. Store in air-tight container. To defrost take out overnight and place in fridge or microwave until thawed and at desired temperature.

Nutritional analysis: 2 muffin sized mini-quiches = 1 serving

Energy: 120kcal | Carbohydrates: 9g | Protein: 11.5g | Fat: 4.6g | Sodium: 665mg | Fibre: 4.9g

We love it because:

It is a convenient, quick, grab-and-go snack for a breastfeeding mom that is nutritious, providing important nutrients for the lactating mother and will also benefit the breastfeeding baby by providing essential Omega-3 and vitamin D to mom, increasing the value thereof in the breast milk. It can be prepared in bulk and be frozen to save time and ensuring mom has access to a filling, healthy snack or light meal on those days that she is couch-bound with her little one.  It is also a nutritious snack for older siblings’ lunch boxes, or anyone in the family to share with.

Dietitians say:

Sardines are high in omega-3 fatty acids. This is an essential fatty acid required for brain development, and breast milk content thereof is affected by the mother’s dietary intake thereof.

Top tip:

The sardine bones are edible and a great source of calcium – important for mom’s bone health