This Thomas DeLauer Keto Diet Recipe Is Unexpected But Delicious

Last Update: September 27, 2022

Whether you’re eating keto or just looking to add some extra omega-3s to your diet, sardines should be a staple. Not sold on the idea of tinned fish? Let Thomas DeLauer show you the light.

DeLauer is a fitness and wellness guru who lost 100 pounds following a keto diet. His favorite way to eat sardines takes less than 10 minutes to make and is so simple you’ll be forever grateful to have such an easy recipe up your sleeve. The transformational trick? Toss ’em in a pan. “Eating sardines warm literally tastes like trout—it’s a whole different ball game,” he says. Scroll down for the recipe and pick up more DeLauer keto tips in this video.

Thomas DeLauer’s Pan-Seared Sardines

Yield: 1 serving
Active Time: 10 minutes


1 tin Wild Planet Skinless, Boneless Sardines, drained
2 teaspoons Thrive Market Organic Virgin Coconut Oil
Pinch coarse salt
Pinch of Thrive Market Organic Chili Powder


Warm coconut oil in a frying pan over medium-high heat. Add sardines and sear for 15 to 20 seconds per side, until warmed through. Season with a pinch of salt and chili powder before serving.

Recipe credit: Thomas DeLauer

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Nicole Gulotta

Nicole Gulotta is a writer, author, and tea enthusiast.

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