Keto Baked Salmon, Avocado & Pumpkin Bowls

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!

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Step-by-step

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.

   

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.

   

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, 1 ¹/₂ tsp of the lemon juice and salt, and then use your hands to massage through the kale.

   

7. To make the smashed avocado, remove the avocado flesh and add to a bowl with 1 tbsp 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.

   

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.

   

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.

   

Recipe

Keto Baked Salmon, Avocado & Pumpkin Bowls

★★★★★4.9 (12 ratings)

This is a great Whole 30 and low-carb dinner made with baked salmon, roasted pumpkin, smashed avocado and ...

Hands on

10m

Overall

45m

Servings

2

8.6 g

Net carbs

32.6 g

Protein

44.1 g

Fat

570

kcal

1 serving2 servings3 servings4 servings5 servings6 servings7 servings8 servings9 servings10 servings11 servings12 servings

US + metricMetricUS

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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.

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.

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, 1 ¹/₂ tsp of the lemon juice and salt, and then use your hands to massage through the kale.

7. To make the smashed avocado, remove the avocado flesh and add to a bowl with 1 tbsp 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.

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.

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.

Nutrition per serving, one bowl

Carbs 6%Protein 23%Fat 71% of calories

Net carbs

8.6 g

Total carbs

13.3 g

Fiber

4.7 g

Sugars

3.3 g

Protein

32.6 g

Fat

44.1 g

Saturated fat

6.3 g

Calories

570 kcal

Sodium

954 mg · 41.5% RDA

Magnesium

77 mg · 19.4% RDA

Potassium

1,380 mg · 69% EMR

Nutrition by ingredient

Per one bowl	Net carbs	Protein	Fat	kcal
Avocado, fresh	0.9 g	1 g	7.3 g	80
Lemon juice, fresh	0.2 g	0 g	0 g	1
Pumpkin, fresh	4.8 g	0.8 g	0.1 g	21
Olive oil, extra virgin	0 g	0 g	20.3 g	179
Salt, sea salt	0 g	0 g	0 g	0
Kale, curly, fresh	1.5 g	0.8 g	0.2 g	12
Lemon juice, fresh	0.4 g	0 g	0 g	1
Salmon, wild, raw	0 g	29.8 g	9.5 g	213
Olive oil, extra virgin	0 g	0 g	6.8 g	60
Garlic, fresh	0.5 g	0.1 g	0 g	2
Dill, fresh	0.1 g	0.1 g	0 g	1
Salt, sea salt	0 g	0 g	0 g	0
Pepper, black, spices	0 g	0 g	0 g	0
Lemon juice, fresh	0.1 g	0 g	0 g	0
Total	8.6 g	32.6 g	44.1 g	570

Serving size one bowl

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