Keto Salmon, Kale & Poached Egg Bowl

A breakfast, lunch or dinner favourite. Don’t you just love a recipe that you fancy at any time of the day? This low carb roast salmon, kale and poached egg bowl is the perfect balance of healthy fats, fibre, carbs and protein to keep hunger at bay, insulin levels stable and your belly happy and healthy. It works really well with smoked salmon too if you prefer.

I used keto superfoods like salmon, avocado, kale and eggs. They are great sources of quality protein, healthy fats and electrolytes, making it the ideal dish for those who practice intermittent fasting while following a lchf diet. Whether you prefer skipping a meal or fast for 24 hours, this is the ideal low-carb recipe to break your fast.

Just one serving will provide over 70% of your daily potassium and 30% magnesium. And remember, if you just started following a ketogenic diet, don’t be afraid to use salt. Sufficient sodium will keep keto-flu at bay!

Step-by-step

1. Preheat the oven to 180 °C/ 355 °F (fan assisted). Mix the coconut aminos, olive and sesame oil, lemon juice, salt and pepper in a bowl.

2. Blitz or finely chop the kale. Massage the dressing into the kale and allow to stand whilst you make the salmon and eggs.

   

3. Heat the butter or coconut oil in a non-stick frying pan. Fry the salmon fillets, skin side up on a medium heat for about 3 - 4 minutes. Flip and cook for a further 3 minutes until cooked through.

4. Add the chopped garlic for the remaining 30 seconds – 1 minute until crisp. Remove the salmon from the pan and allow to cool slightly.

   

5. Place the almonds on a baking tray and roast for 6 minutes until golden. Remove from the oven and allow to cool.

6. Place a pan on water with a pinch of salt on the hob and bring to the boil. Crack the eggs separately into a cup. Swirl the water in a circular direction and gently pour in the eggs one at a time. Cook for 3 - 4 minutes on a medium heat for a medium poach (firm white, runny yolk) or to your liking. Remove from the water and drain on kitchen roll.

   

7. Remove the skin from the salmon and pull into flakes.

   

8. Place the kale in a bowl, top with salmon and garlic, almonds, sliced avocado and perfect poached egg. Eat immediately.

   

Recipe

Keto Salmon, Kale & Poached Egg Bowl

★★★★★4.7 (52 ratings)

Tasty, nutritious, keto and paleo dish made with wild salmon, kale, avocado and olive oil, topped with the ...

Hands on

20m

Overall

20m

Servings

2

7.2 g

Net carbs

44 g

Protein

66.6 g

Fat

826

kcal

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

US + metricMetricUS

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Ingredients makes 2 servings

• 3 ¹/₂ cups curly kale (175 g/ 6.2 oz)
• 1 tbsp coconut aminos (15 ml)
• 2 tbsp extra virgin olive oil (30 ml)
• 2 tbsp toasted sesame oil or more olive oil (30 ml)
• 1 tbsp fresh lemon juice (15 ml)
• pinch of sea salt and pepper
• 2 wild salmon fillets (300 g/ 10.6 oz)
• 1 tbsp ghee, butter or coconut oil (15 g/ 0.5 oz)
• 1 garlic clove, minced
• 2 large eggs
• 1 avocado, sliced (200 g/ 7.1 oz)
• 2 tbsp almond flakes

Instructions

1. Preheat the oven to 180 °C/ 355 °F (fan assisted). Mix the coconut aminos, olive and sesame oil, lemon juice, salt and pepper in a bowl.

2. Blitz or finely chop the kale. Massage the dressing into the kale and allow to stand whilst you make the salmon and eggs.

3. Heat the butter or coconut oil in a non-stick frying pan. Fry the salmon fillets, skin side up on a medium heat for about 3 - 4 minutes. Flip and cook for a further 3 minutes until cooked through.

4. Add the chopped garlic for the remaining 30 seconds – 1 minute until crisp. Remove the salmon from the pan and allow to cool slightly.

5. Place the almonds on a baking tray and roast for 6 minutes until golden. Remove from the oven and allow to cool.

6. Place a pan on water with a pinch of salt on the hob and bring to the boil. Crack the eggs separately into a cup. Swirl the water in a circular direction and gently pour in the eggs one at a time. Cook for 3 - 4 minutes on a medium heat for a medium poach (firm white, runny yolk) or to your liking. Remove from the water and drain on kitchen roll.

7. Remove the skin from the salmon and pull into flakes.

8. Place the kale in a bowl, top with salmon and garlic, almonds, sliced avocado and perfect poached egg. Eat immediately.

Nutrition per serving

Carbs 4%Protein 22%Fat 74% of calories

Net carbs

7.2 g

Total carbs

16.4 g

Fiber

9.2 g

Sugars

2.3 g

Protein

44 g

Fat

66.6 g

Saturated fat

14.2 g

Calories

826 kcal

Sodium

297 mg · 12.9% RDA

Magnesium

114 mg · 28.6% RDA

Potassium

1,445 mg · 72.3% EMR

Nutrition by ingredient

Per serving	Net carbs	Protein	Fat	kcal
Kale, curly, fresh	3.2 g	1.7 g	0.4 g	25
Coconut aminos (substitute to soy sauce)	0.5 g	0 g	0 g	2
Olive oil, extra virgin	0 g	0 g	13.5 g	119
Sesame oil, toasted	0 g	0 g	13.6 g	120
Lemon juice, fresh	0.4 g	0 g	0 g	1
Salt, sea salt	0 g	0 g	0 g	0
Pepper, black, spices	0 g	0 g	0 g	0
Salmon, raw	0 g	32.4 g	8.9 g	219
Ghee	0 g	0 g	7.5 g	68
Garlic, fresh	0.5 g	0.1 g	0 g	2
Egg, whole, fresh, raw (free-range or organic eggs)	0.4 g	6.3 g	4.8 g	72
Avocado, fresh	1.8 g	2 g	14.7 g	160
Almonds, nuts (flaked, sliced)	0.4 g	1.5 g	3.4 g	38
Total	7.2 g	44 g	66.6 g	826

• Gluten free
• Dairy free
• Nightshade free
• Pork free
• Shellfish free
• Beef free
• Pescatarian