This Smoked Salmon Egg Toast is a high-protein, nutrient-dense breakfast combining creamy eggs, savory smoked salmon, and crisp whole-grain toast. With 300 calories and 24 grams of protein, it’s satisfying, elegant, and ready in minutes.
Rich, creamy, and packed with protein — the perfect gourmet-style healthy breakfast.
Disclaimer
Nutritional values are approximate and may vary by brand or preparation. Consult a health professional for dietary advice.
Nutritional values are approximate and may vary by brand or preparation. Consult a health professional for dietary advice.
🥗 Ingredients (1 Toast)
| Ingredient | Quantity | Calories |
|---|---|---|
| Whole-Grain Bread Slice | 1 slice | 90 kcal |
| Smoked Salmon | 2 oz (56 g) | 100 kcal |
| Egg (hard-boiled or soft-boiled) | 1 large | 70 kcal |
| Greek Yogurt (for spread) | 1 tbsp | 12 kcal |
| Fresh Dill / Chives | 1 tbsp | 2 kcal |
| Lemon Juice | Few drops | 0 kcal |
| Black Pepper | To taste | 0 kcal |
➡️ Total Calories: ≈ 300 kcal
➡️ Protein: ≈ 24 g
➡️ Protein: ≈ 24 g
👩🍳 Preparation Steps
- Toast the bread: Use whole-grain for extra fiber and stability.
- Prepare the egg: Slice your soft- or hard-boiled egg.
- Spread the base: Add a thin layer of Greek yogurt to the toast.
- Add smoked salmon: Layer the slices evenly over the bread.
- Top with egg: Arrange sliced egg on top.
- Finish: Add dill or chives, lemon juice, and pepper.
Tip: Add thin cucumber slices for extra crunch with almost zero calories.
🍽 Nutritional Facts (Per Toast)
| Nutrient | Amount |
|---|---|
| Calories | 300 kcal |
| Protein | 24 g |
| Carbs | 22 g |
| Fat | 10 g |
| Fiber | 4 g |
🌿 Key Benefits
🐟 Rich in omega-3: Smoked salmon boosts heart and brain health.
💪 Protein-packed: Eggs + salmon = a strong 24g protein meal.
🔥 Low calorie: Light but surprisingly filling.
🍋 Fresh flavors: Lemon and herbs balance the richness.
❓ FAQ
Can I use low-fat cream cheese instead of yogurt?
Yes — it will make the toast richer but still healthy.
Is smoked salmon safe to eat cold?
Absolutely. It’s cured and ready to eat.
Can I use scrambled eggs instead?
Yes — it adds a softer texture and can increase protein slightly.
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Keyword: smoked salmon toast, high protein toast, healthy salmon breakfast, low calorie breakfast toast, egg and salmon toast
