We develop a sparse graph regularity method that applies to graphs with few 4-cycles, including new counting and removal lemmas for 5-cycles in such graphs. Some applications include: * Every $n$-vertex graph with no 5-cycle can be made triangle-free by deleting $o(n^{3/2})$ edges. * For $r \geq 3$, every $n$-vertex $r$-graph with girth greater than $5$ has $o(n^{3/2})$ edges. * Every subset of $[n]$ without a nontrivial solution to the equation $x_1 + x_2 + 2x_3 = x_4 + 3x_5$ has size $o(\sqrt{n})$.