Keto Diet App - Free Download Keto Diet App - Free Download
Take the guesswork out of following a low-carb diet, lose body fat & feel great!
KetoDiet app is FREE to download!

Keto Baked Salmon, Avocado & Pumpkin Bowls

4.9 stars, average of 7 ratings

Keto Baked Salmon, Avocado & Pumpkin BowlsPin itFollow us 138.4k

If you ever feel like you need a bit of a reset with your diet, these easy bowls are the perfect addition to your daily keto menu!

These easy low-carb bowls are perfect for lunch or dinner. They are made with baked salmon, roasted pumpkin, smashed avocado and kale massaged with lemon and extra virgin olive oil.

They are Whole 30 approved, low FODMAP and nightshade-free and also contain no nuts, seeds, eggs or dairy. If you’re not avoiding any of those food groups, you can add some tomatoes and chilies and transform the smashed avocado into Guacamole. You could also add poached or hard-boiled egg, or even a sprinkle of Dukkah which would be delicious to serve on top!

Keto Baked Salmon, Avocado & Pumpkin BowlsPin itFollow us 138.4k

Hands-on Overall

Serving size one bowl

Allergy information for Keto Baked Salmon, Avocado & Pumpkin Bowls

✔  Gluten free
✔  Dairy free
✔  Egg free
✔  Nut free
✔  Nightshade free
✔  Coconut free
✔  Beef free
Pescatarian
Low FODMAP

Nutritional values (per serving, one bowl)

Net carbs8.6 grams
Protein32.6 grams
Fat44.1 grams
Calories570 kcal
Calories from carbs 6%, protein 23%, fat 71%
Total carbs13.3 gramsFiber4.7 gramsSugars3.3 gramsSaturated fat6.3 gramsSodium954 mg(41% RDA)Magnesium77 mg(19% RDA)Potassium1,380 mg(69% EMR)

Ingredients (makes 2 servings)

Vegetables:
  • 1 small avocado (100 g/ 3.5 oz)
  • 1 1/2 tsp fresh lemon juice
  • Optional: 1/2 tsp chilli flakes, or to taste
  • salt and pepper to taste
  • 2 large slices pumpkin (160 g/ 5.6 oz)
  • 3 tbsp extra virgin olive oil, divided (45 ml)
  • 1/2 tsp sea salt, or to taste
  • 3 cups curly kale (85 g/ 3 oz)
  • 1 tbsp fresh lemon juice (15 ml)
Marinated baked salmon:
  • 2 medium salmon fillets, ideally wild (300 g/ 10.6 oz)
  • 1 tbsp extra virgin olive oil (15 ml)
  • 1 garlic clove, minced
  • 1 tbsp dill, chopped
  • 1/4 tsp sea salt
  • pinch ground pepper
  • 1/2 lemon, sliced
  • Optional to serve: lemon juice, fresh dill and more olive oil

Instructions

  1. Preheat the oven to 210 °C/ 410 °F (conventional), or 190 °C/ 375 °F (fan assisted).
  2. To roast the pumpkin, slice into 1 cm (1/2 inch) slices. Brush with 1 tablespoon of olive oil and sprinkle evenly with salt. Bake for 20 to 25 minutes, or until cooked through and browned on the outside.
    Keto Baked Salmon, Avocado & Pumpkin Bowls
  3. Line a tray with foil or baking paper and brush lightly with olive oil. Place the salmon (ideally wild) on the tray, skin side down, and brush with 1 tablespoon of olive oil.
  4. Mix the garlic, chopped dill, salt and olive oil together. Spread evenly over the salmon, then top with the lemon slices. Note: this meal is low FODMAP but if you are very sensitive, skip the garlic.
  5. After the pumpkin has been baking for 10 minutes, add the salmon and bake 12 to 15 minutes or until just cooked through and flaky. Set aside to cool slightly.
    Keto Baked Salmon, Avocado & Pumpkin Bowls
  6. Make the kale by removing the leaves from the stems, and then roughly chopping. Add to a large bowl, drizzle over 2 tablespoons of olive oil, lemon juice and salt, and then use your hands to massage through the kale.
    Keto Baked Salmon, Avocado & Pumpkin Bowls
  7. To make the smashed avocado, remove the avocado flesh and add to a bowl with the lemon juice, salt and pepper. Optionally add a pinch of chile flakes. Use a fork to roughly mash together. Taste, and season with additional salt and pepper if required.
    Keto Baked Salmon, Avocado & Pumpkin Bowls
  8. To assemble the bowls, divide the kale across two bowls. Add the pumpkin to the side, flake in the salmon, and the smashed avocado on top. Optionally, drizzle with olive oil and more lemon juice, and sprinkle with dill.
    Keto Baked Salmon, Avocado & Pumpkin Bowls
  9. Serve immediately or store in the fridge for up to a day. If you're planning to reheat this meal (the salmon and pumpkin), do not assemble until ready to serve. Keto Baked Salmon, Avocado & Pumpkin Bowls

Ingredient nutritional breakdown (per serving, one bowl)

Net carbsProteinFatCalories
Avocado, fresh
0.9 g1 g7.3 g80 kcal
Lemon juice, fresh
0.2 g0 g0 g1 kcal
Pumpkin, fresh
4.8 g0.8 g0.1 g21 kcal
Olive oil, extra virgin
0 g0 g20.3 g179 kcal
Salt, sea salt
0 g0 g0 g0 kcal
Kale, curly, fresh
1.5 g0.8 g0.2 g12 kcal
Lemon juice, fresh
0.4 g0 g0 g1 kcal
Salmon, wild, raw
0 g29.8 g9.5 g213 kcal
Olive oil, extra virgin
0 g0 g6.8 g60 kcal
Garlic, fresh
0.5 g0.1 g0 g2 kcal
Dill, fresh
0.1 g0.1 g0 g1 kcal
Salt, sea salt
0 g0 g0 g0 kcal
Pepper, black, spices
0 g0 g0 g0 kcal
Lemon juice, fresh
0.1 g0 g0 g0 kcal
Total per serving, one bowl
8.6 g32.6 g44.1 g570 kcal

Keto Baked Salmon, Avocado & Pumpkin BowlsPin itFollow us 138.4k

  1. Blog
  2. Recipes
  3. Seafoods
  4. Keto Baked Salmon, Avocado & Pumpkin Bowls
  1. Blog
  2. Recipes
  3. Mains
  4. Keto Baked Salmon, Avocado & Pumpkin Bowls
  1. Blog
  2. Recipes
  3. Keto Baked Salmon, Avocado & Pumpkin Bowls
  1. Blog
  2. Dearna Bond
  3. Keto Baked Salmon, Avocado & Pumpkin Bowls

Do you like this recipe? Share it with your friends! 

Dearna Bond
Creator of ToHerCore.com

Dearna Bond

Dearna is a passionate foodie and food photographer, and loves sharing her knowledge and enthusiasm for both via her food blog and online photography courses.

Let us know what you think, rate this recipe!

Leave a comment

Note: Any links to products or affiliate links will not be approved.
Please note that we do not offer personalised advice. For any diet related questions, please join our Facebook community.

Comments (2)

I love the sound of this. Just the kind of healthy Keto food I love to eat. Can’t wait to make it.

That makes two of us! This is my kind of dinner meal! 😊