Looking to kick-start your morning with something that’s not only tasty but also good for your body? This high-protein smoked salmon and avocado toast with pickled red onions is the perfect breakfast to fuel your day. It’s a well-balanced meal loaded with healthy fats, fiber, and protein. Filling yet light, it brings together creamy avocado, rich smoked salmon, and the zesty punch of pickled onions all on top of hearty whole grain bread. Whether you’re trying to eat healthy or just want a flavorful new dish to try, this recipe is for you.
Why It’s a Great Choice
This toast isn’t just a treat for your taste buds—it’s also packed with nutrients. Avocados are rich in heart-healthy monounsaturated fats and fiber, which can help lower bad cholesterol levels. Smoked salmon is a terrific source of omega-3 fatty acids and high-quality protein. Omega-3s are known to support brain health, reduce inflammation, and support heart health. Whole grain bread adds extra fiber and complex carbohydrates to keep you full and energized longer. The pickled onions are more than just a pop of flavor—they help add probiotics and natural antioxidants.
Health Benefits
- High protein content: Supports muscle health and keeps you feeling full longer.
- Rich in omega-3 fatty acids: Promotes heart and brain health
- Full of dietary fiber: Supports digestive health and steady blood sugar
- Loaded with vitamins: A, B, D, E, and potassium from both salmon and avocado
Precautions
While smoked salmon offers many benefits, it can be high in sodium. If you’re watching your salt intake, consider using a smaller portion or a lower-sodium variety. Also, some people may be sensitive to vinegar used in pickling, so adjust accordingly or rinse the onions before using.
Smoked Salmon and Avocado Toast Recipe
Ingredients
- 2 slices of whole grain bread
- 1 ripe avocado
- 4 oz smoked salmon (sliced)
- 1/4 cup pickled red onions (store-bought or homemade)
- 1/2 tablespoon lemon juice
- Salt and pepper to taste
- Optional: red pepper flakes, fresh dill, or capers for garnish
Homemade Quick Pickled Red Onions (optional)
- 1/2 red onion, thinly sliced
- 1/2 cup apple cider vinegar
- 1/2 cup warm water
- 1 tablespoon maple syrup or honey
- 1/2 teaspoon salt
Instructions
- Prepare the pickled onions (optional): Add the sliced onions to a small jar or bowl. In another cup, mix vinegar, warm water, syrup or honey, and salt. Pour the mixture over onions and let them sit for at least 30 minutes, or overnight in the fridge for best flavor.
- Toast the bread: Use a toaster or toaster oven to toast both slices of whole grain bread until golden and crispy.
- Mash the avocado: Cut the avocado in half and remove the seed. Scoop the flesh into a bowl and mash with a fork. Add lemon juice, salt, and pepper to taste.
- Assemble the toast: Spread the mashed avocado evenly over the toast slices. Layer smoked salmon on top of the avocado.
- Add toppings: Top with pickled red onions and garnish with optional red pepper flakes, dill, or capers for extra flavor.
- Serve immediately: Enjoy as a nutritious breakfast or power-packed brunch option.
Final Thoughts
This smoked salmon and avocado toast with pickled onions is more than a trendy dish—it’s a nutritional powerhouse that doesn’t sacrifice flavor for health. It’s quick to make, easy to customize, and perfect for busy mornings or lazy weekends. Whether you’re preparing breakfast just for yourself or impressing guests with a fancy brunch, this recipe strikes the perfect balance between indulgence and smart eating. Add it to your weekly meal rotation for a deliciously healthy start to your day.
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