Craving a delicious and nutritious way to start your day? This Smoked Salmon and Avocado Toast with Poached Egg recipe offers a perfect blend of protein, healthy fats, and flavor, making it an excellent choice for Healthy Breakfast Protein Ideas. You’ll love how quickly this gourmet-looking meal comes together, providing sustained energy for your morning.
Key Ingredients & Substitutions
- Smoked Salmon: Lox or gravlax works too.
- Avocado: Ripe is key; guacamole can be a quick substitute.
- Eggs: Fresh eggs are best for poaching.
- Whole-Wheat Bread: Sourdough or your favorite hearty bread.
- Fresh Dill: Chives or parsley for garnish.
- Lemon Juice: A splash of apple cider vinegar in a pinch.
Ingredients
Main
- 2 slices whole-wheat bread
- 2 large eggs
- 1 ripe avocado
- 2 oz smoked salmon
- 1 tbsp fresh lemon juice
- 1 tbsp fresh dill, chopped
Optional
- Pinch of red pepper flakes
- Arugula or spinach for extra greens
Seasoning
- Salt to taste
- Black pepper to taste
How Much Time Will You Need?
- Total Time: 15 minutes
- Prep Time: 5 minutes
- Cook Time: 10 minutes
- Servings: 1
- Calories per serving: Approximately 450-500
- Tools Needed: Small saucepan, toaster, fork
Step-by-Step Instructions
**1. Toast Your Bread**
Begin by toasting your whole-wheat bread to your preferred crispness. A good toast provides a sturdy base for your Healthy Breakfast Protein Ideas creation. Set it aside while you prepare the other components.
**2. Prepare the Avocado Spread**
In a small bowl, mash the ripe avocado with a fork. Stir in the fresh lemon juice, salt, and pepper. This zesty spread adds creaminess and healthy fats.
**3. Poach the Eggs**
Bring a small saucepan of water to a gentle simmer. Carefully crack one egg into the simmering water and cook for 3-4 minutes for a runny yolk. Repeat with the second egg or cook them simultaneously if your pan allows.
**4. Assemble Your Toast**
Spread the mashed avocado generously over each slice of toasted bread. Arrange the smoked salmon artfully on top of the avocado. This layering builds both flavor and visual appeal.
**5. Add the Poached Egg and Garnish**
Gently place a poached egg on each slice of toast. Finish by sprinkling fresh dill and a pinch of red pepper flakes, if desired. You now have a fantastic and satisfying Healthy Breakfast Protein Ideas meal ready to enjoy!
Variation Ideas
- Add a layer of cream cheese before the avocado for extra richness.
- Top with capers or thinly sliced red onion for a gourmet touch.
- Use everything bagel seasoning for a savory crunch.
- Serve with a side of cherry tomatoes for added freshness.
Storage Instructions
This dish is best enjoyed immediately for optimal freshness and texture. If you have leftover components like smoked salmon or mashed avocado, store them separately in airtight containers in the refrigerator for up to one day. Poached eggs do not store well and should be made fresh.
Frequently Asked Questions
- Can I use pre-cooked salmon?
Yes, you can use pre-cooked or leftover salmon, but smoked salmon offers a distinct flavor profile.
- What if I don’t have fresh dill?
Dried dill can be used, but in smaller quantities as its flavor is more concentrated. Fresh parsley or chives are also good alternatives.
- How do I make perfect poached eggs?
Using very fresh eggs and adding a splash of vinegar to the simmering water can help the egg whites stay together.
- Is this recipe good for meal prep?
While the components can be prepped (mashing avocado, slicing salmon), assemble the toast just before eating for the best experience.
- Can I use gluten-free bread?
Absolutely! Use your favorite gluten-free bread to make this a gluten-friendly Healthy Breakfast Protein Ideas option.
- What other Healthy Breakfast Protein Ideas can I try?
Consider Greek yogurt with berries and nuts, cottage cheese with fruit, or a veggie and egg scramble for other high-protein options.
