Looking for a wholesome and delicious breakfast that will keep you energized until lunchtime? This Smoked Salmon and Avocado Breakfast Toast with Poached Eggs delivers a powerful mix of flavor and nutrition. It combines creamy avocado, lean protein from smoked salmon and eggs, and fibrous whole grain toast for a satisfying start to your morning.
What is Smoked Salmon and Avocado Breakfast Toast?
This dish is a gourmet-style breakfast that’s easy to prepare at home. Smoked salmon brings a rich, savory taste, paired with smooth avocado and perfectly poached eggs. Served over hearty whole-grain toast, each bite is full of texture and flavor. It’s fancy enough for a brunch get-together but simple enough for daily meals.
Health Benefits and Precautions
This breakfast recipe offers several health benefits:
1. Avocado
Avocado is known for its healthy monounsaturated fats, which help support heart health. It’s also high in fiber, potassium, and vitamins like B6, C, and E. The good fats help you feel full longer, which can aid in managing hunger and weight.
2. Smoked Salmon
Rich in omega-3 fatty acids, smoked salmon supports brain and heart health. It’s packed with high-quality protein and provides essential vitamins such as B12 and D. However, smoked salmon can be high in sodium, so it should be eaten in moderation, especially for people watching their salt intake.
3. Eggs
Poached eggs are a great source of complete protein and important nutrients like choline and vitamin D. Since they’re cooked without added oil or butter, they are a lower-calorie and healthier option.
Precaution:
If you’re watching sodium or managing heart-related conditions, you may want to use less smoked salmon or opt for a low-sodium version. Always make sure eggs are properly cooked to avoid any food safety risks. Pregnant women may need to avoid smoked fish unless it is heated properly due to potential listeria concerns.
Smoked Salmon and Avocado Toast Recipe
Ingredients (Serves 2)
- 2 slices of whole grain or multigrain bread
- 1 ripe avocado
- 4 ounces smoked salmon, thinly sliced
- 2 fresh eggs
- 1 tablespoon white vinegar (for poaching)
- 1 teaspoon lemon juice
- Salt and black pepper to taste
- Optional: chopped fresh dill, red pepper flakes, cherry tomatoes, or microgreens for garnish
Instructions
- Start by poaching the eggs. Heat water in a medium saucepan until it’s just about to boil. Add the white vinegar.
- Crack each egg into a small bowl. Using a spoon, stir the water to create a gentle whirlpool, then carefully pour one egg into the center. Let it cook for about 3–4 minutes or until the white is set but yolk is still soft. Remove with a slotted spoon and place on a paper towel. Repeat with second egg.
- While the eggs are poaching, toast the bread slices to your desired crispness.
- Cut the avocado in half and remove the pit. Scoop the flesh into a bowl, and mash with lemon juice, salt, and pepper.
- Spread the mashed avocado evenly on each slice of toasted bread.
- Layer smoked salmon over the avocado mash.
- Top each toast with a poached egg and season with additional salt and pepper if desired.
- Garnish with fresh dill, red pepper flakes, or microgreens to enhance flavor and presentation.
Enjoying Your Balanced Breakfast
This Smoked Salmon and Avocado Toast with Poached Eggs is more than just a breakfast—it’s a complete, nourishing meal packed with healthy fats, lean protein, fiber, and important minerals. Whether you are fueling up before school, work, or a productive weekend morning, this breakfast will give you the energy and satisfaction you need to feel your best.
Make it part of your weekly menu, and don’t be afraid to customize. Try adding sliced cucumbers, arugula, or even a sprinkle of everything bagel seasoning for a new twist!
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