Looking for a breakfast that’s delicious, filling, and good for your body? This smoked salmon avocado toast with egg and sunflower seeds is the perfect way to energize your morning. Packed with protein, healthy fats, and fiber, it’s a balanced meal that keeps you full and satisfies your taste buds. Whether you’re trying to eat healthier or simply want something quick and easy before school or work, this recipe makes a great choice for people of all ages.
What is Smoked Salmon Avocado Toast with Egg?
This dish takes a classic slice of toast and upgrades it with layers of flavor and nutrition. Creamy avocado is spread on warm toast, then topped with slices of rich smoked salmon, a perfectly cooked egg, and crunchy sunflower seeds. It’s delicious on whole grain or sourdough bread and can be customized with a sprinkle of herbs or a squeeze of lemon. The combination of ingredients gives you everything you need for a powerful start to your day.
Health Benefits and Precautions
Why This Breakfast Is Good for You
This breakfast item is rich in protein, healthy fats, and essential nutrients:
- Eggs: A great source of high-quality protein and important vitamins like B12 and D. They also contain choline, which helps your brain and body function properly.
- Avocados: Full of heart-healthy monounsaturated fats, fiber, potassium, and antioxidants. They help lower bad cholesterol and keep you feeling full.
- Smoked Salmon: An excellent source of omega-3 fatty acids, which support heart and brain health. It also contains iodine, which helps your thyroid work the way it should.
- Sunflower Seeds: Add crunch and a boost of vitamin E, magnesium, and healthy fats. They can help reduce inflammation and support immune health.
Precautions
While this toast is healthy for most people, there are a few things to keep in mind:
- Sodium: Smoked salmon can be high in salt. If you’re watching your sodium intake, choose low-sodium varieties or eat it in moderation.
- Allergies: Check labels if you’re allergic to fish, seeds, or egg products. Always be safe with foods that can trigger reactions.
- Calories: Although it’s healthy, avocado and sunflower seeds are calorie-rich. Keep an eye on portion sizes if you’re trying to manage your weight.
Recipe: Breakfast Egg and Smoked Salmon Avocado Toast with Sunflower Seeds
Ingredients (Serves 2)
- 2 slices of whole grain or sourdough bread
- 1 ripe avocado
- 2 large eggs (poached, fried, or boiled to your preference)
- 2–4 slices of smoked salmon
- 1 tablespoon of sunflower seeds (unsalted)
- Salt and pepper to taste
- Optional: lemon juice, red pepper flakes, chopped chives or dill
Instructions
- Toast the Bread: Lightly toast your slices of bread until golden and crispy.
- Prepare the Avocado: Cut the avocado in half, remove the pit, and scoop the flesh into a bowl. Mash with a fork until smooth but with some texture. Add salt, pepper, and a squeeze of lemon juice if you like.
- Cook the Eggs: Choose your method: poached for a runny yolk, fried for a crispy edge, or hard-boiled for a firmer option. Season with a pinch of salt and pepper.
- Assemble the Toast: Spread a thick layer of mashed avocado on each slice of toast. Add a slice or two of smoked salmon on top.
- Add the Egg: Place one cooked egg on top of the salmon on each toast.
- Sprinkle Sunflower Seeds: Add a final touch by sprinkling sunflower seeds for crunch and extra nutrients.
- Garnish: Sprinkle with herbs like chives or dill, a pinch of red pepper flakes, or a little more lemon juice if desired.
Conclusion
This breakfast egg and smoked salmon avocado toast with sunflower seeds is not only easy and fast to make but also loaded with flavor and health benefits. Whether you need fuel before school, want a midday meal with protein, or are just trying to eat more omega-3s and fiber, this dish fits your goals. Try making it part of your weekly meal plan—you’ll look forward to mornings again!
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