Smoked Salmon, Avocado & Egg Lunch Bowl

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.

Step-by-step

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.

   

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.

   

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.

   

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.

   

8. Top with smoked salmon, dressing, toasted seeds, smashed avocado, chilli flakes and paprika butter yoghurt.

   

9. Top with the poached egg. Tastes best when served fresh but can be stored in the fridge for up to a day.

   

Recipe

Smoked Salmon, Avocado & Egg Lunch Bowl

★★★★☆4.5 (31 ratings)

This healthy lunch bowl is quick, easy and easy to prepare. It's a nutritious lunchbox option packed full of ...

Hands on

15m

Overall

15m

Servings

1

7.7 g

Net carbs

45 g

Protein

80.7 g

Fat

949

kcal

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

US + metricMetricUS

PrintPinRate

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)

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.

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.

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.

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.

8. Top with smoked salmon, dressing, toasted seeds, smashed avocado, chilli flakes and paprika butter yoghurt.

9. Top with the poached egg. Tastes best when served fresh but can be stored in the fridge for up to a day.

Nutrition per serving

Carbs 3%Protein 19%Fat 78% of calories

Net carbs

7.7 g

Total carbs

17.8 g

Fiber

10.1 g

Sugars

3.6 g

Protein

45 g

Fat

80.7 g

Saturated fat

19.2 g

Calories

949 kcal

Sodium

1,277 mg · 55.5% RDA

Magnesium

190 mg · 47.6% RDA

Potassium

1,303 mg · 65.1% EMR

Nutrition by ingredient

Per serving	Net carbs	Protein	Fat	kcal
Pumpkin seeds (pepitas)	0.8 g	4.9 g	7.9 g	90
Sesame seeds	0.3 g	0.5 g	1.5 g	17
Avocado, fresh	1.8 g	2 g	14.7 g	161
Lime juice, fresh	0.3 g	0 g	0 g	1
Olive oil, extra virgin	0 g	0 g	4.5 g	40
Peppers, chile (chili), flaked and dried, spices	0.2 g	0.1 g	0.1 g	2
Salt, sea salt	0 g	0 g	0 g	0
Lettuce (Little Gem), fresh	1.5 g	0.6 g	0.4 g	12
Egg, whole, fresh, raw (free-range or organic eggs)	0.4 g	6.3 g	4.8 g	72
Salmon, smoked	0 g	27.4 g	6.5 g	176
Olive oil, extra virgin	0 g	0 g	27 g	239
Lemon juice, fresh	0.8 g	0 g	0 g	3
Pepper, black, spices	0 g	0 g	0 g	0
Butter, unsalted, grass-fed	0 g	0.1 g	11.5 g	102
Paprika, spices	0.4 g	0.3 g	0.3 g	6
Yogurt, plain (full-fat, Greek style, 5% fat)	1.1 g	2.7 g	1.5 g	29
Total	7.7 g	45 g	80.7 g	949

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