Smoked Salmon, Avocado & Egg Lunch Bowl

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Smoked Salmon, Avocado & Egg Lunch BowlPin recipeFollow us 85.6k

A delicious smoked salmon and avocado recipe optimised for a healthy ketogenic diet. Topped with a perfect soft poached egg and my favourite 2 minute avocado smash. It's the perfect dish for those who practice intermittent fasting and only eat two nutritious meals a day. It's high in healthy omega 3 fats, it's a fantastic source of protein, and one serving will cover more than half of your daily magnesium and potassium.

The paprika butter swirled into Greek yoghurt really makes this simple dish into something special. It takes just 15 minutes to make so is one of the speediest, tastiest, healthy low carb, high fat and nutritionally dense recipes you can have.

I also love roasting the smoked salmon to for 5 – 10 minutes until crisp. Enjoy raw or cooked, they’re both delicious.

Hands-on Overall

Nutritional values (per serving)

7.7 grams 10.1 grams 45 grams 80.7 grams 19.2 grams 949 calories
Total Carbs17.8grams
Fiber10.1grams
Net Carbs7.7grams
Protein45grams
Fat80.7grams
of which Saturated19.2grams
Calories949kcal
Magnesium190mg (48% RDA)
Potassium1,303mg (65% EMR)

Macronutrient ratio: Calories from carbs (3%), protein (19%), fat (78%)

Ingredients (makes 1 serving)

Salad:
  • 2 tbsp pumpkin seeds (16 g/ 0.6 oz)
  • 1 tsp sesame seeds
  • 1/2 large avocado (100 g/ 3.5 oz)
  • 1 tsp lime or lemon juice
  • 1 tsp extra virgin olive oil
  • 1/8 tsp chile flakes
  • pinch of salt and pepper
  • 1 small head crispy lettuce such as baby gem (100 g/ 3.5 oz)
  • 1 large egg
  • 150 g smoked salmon (5.3 oz)
To Serve:
  • 2 tbsp extra virgin olive oil (30 ml)
  • 1 tbsp lemon juice (15 ml)
  • pinch of salt and pepper
  • 1 tbsp butter, ghee or bacon grease (14 g/ 0.5 oz)
  • 1 tsp paprika
  • 2 tbsp full-fat Greek yoghurt or paleo mayonnaise (30 g/ 1.1 oz)
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Instructions

  1. Preheat the oven to 180 °C/ 355 °F (fan assisted) 200 °C/ 400 °F (conventional). Place the seeds on a baking tray and roast for 8 minutes until golden. Remove from the oven and allow to cool. Alternatively, roast of a hot dry pan for a few minutes until the pumpkin seeds puff up.
    Smoked Salmon, Avocado & Egg Lunch Bowl
  2. Place the peeled and pitted avocado into a bowl and smash using a fork. Mix all the smashed avocado ingredients together in a small bowl. Add lime juice, olive oil, chile flakes, salt and pepper and mix well.
  3. In a separate bowl, mix the dressing ingredients together.
    Smoked Salmon, Avocado & Egg Lunch Bowl
  4. Poach the eggs by filling a saucepan full of boiling water from the kettle. Bring to a light simmer over a medium heat and season with salt.
  5. Crack each egg into a cup one at a time. Swirl the water gently with a spoon in a circular direction and carefully pour the egg into the water. Cook for about 3 (soft) - 5 minutes (hard). Remove with a slotted spoon and place on kitchen paper to drain. Smoked Salmon, Avocado & Egg Lunch Bowl
  6. Melt the butter in a pan on a low heat. Once melted, add the paprika and immediately turn off the heat. Do not let the butter burn or it will discolour it. Allow to cool slightly. Place yoghurt in a bowl and swirl through paprika butter.
  7. Place the baby gem lettuce leaves in your serving bowl.
    Smoked Salmon, Avocado & Egg Lunch Bowl
  8. Top with smoked salmon, dressing, toasted seeds, smashed avocado, chilli flakes and paprika butter yoghurt.
    Smoked Salmon, Avocado & Egg Lunch Bowl
  9. Top with the poached egg. Tastes best when served fresh but can be stored in the fridge for up to a day. Smoked Salmon, Avocado & Egg Lunch Bowl
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Jo Harding
Creator of ModernFoodStories.com

Jo Harding

Food is one of life’s most powerful medicines. I’m a true testament that once you find the right approach for you, you can overcome poor health through the healing power of food.

I believe the secret to radiant health starts and ends with a healthy gut so my recipes are all grain, gluten and refined sugar free. Most are also dairy-free.

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Comments (2)

Hi
I was just wanting to know what could you replace the egg with as I don't eat eggs.

Reply

I think you could either use more salmon (extra protein and fats) or more avocado (extra fats) or olives (extra fats)?

Reply