Healthy Smoked Salmon Avocado Toast

This salmon avocado toast is a quick and healthy breakfast, full of healthy fats to keep you full all morning long.  Not to mention it is packed with flavor with layers of creamy avocado, arugula, smoked salmon, and a poached egg for good measure, all piled high on top of toasted sourdough.  I dare you to find a better way to start the day!

Avocado toast is on repeat in this house and this smoked salmon rendition is a personal favorite.  Some might ask, “Is salmon good with avocado?  For breakfast?” and the overwhelming answer is, “YES!”

Not only is the avocado full of healthy fats and fiber, but wild caught smoked salmon is packed with heart healthy omega 3s.  The egg also adds extra protein to help keep you full longer.

Jump to:

• What to Serve with Smoked Salmon Avocado Toast
• Ingredients
• How to Make it
• Equipment
• My Top Tip for Success
• Frequently Asked Questions
• Smoked Salmon Avocado Toast

What to Serve with Smoked Salmon Avocado Toast

If you’re making smoked salmon avocado toast for breakfast or brunch, try serving it alongside freshly baked almond butter banana muffins, or my personal favorite – blueberry oatmeal muffins.  A fresh fruit salad is also always a great side dish to any breakfast recipe.

Ingredients

You’ve heard me say this time and time again – quality of ingredients matters!  Yes, even in a recipe as simple as avocado toast.  Let’s break it down.

Sourdough bread:  You all know I am a huge fan of traditional fermented sourdough bread.  Why?  Sourdough bread is easier to digest thanks to the bacteria breaking down the gluten during the fermentation process.  It is also lower on the glycemic index keeping your blood sugar more stable after a meal.

The quickest way to identify true sourdough over fake sourdough is the ingredients list – true sourdough bread will only contain water, flour, salt, sometimes oil.  If there is yeast or any additional leaveners in the bread, you know it was not traditionally fermented and you aren’t going to get the same nutritional benefits.

Here is a link to information about sourdough.

Pasture raised eggs:   These are eggs that come from chickens allowed to forage and peck at bugs and grasses outside. They are free to roam and act like, well, chickens!  As a result, the eggs they produce are richer in key vitamins and minerals.  And you’ll also notice their yolks are a richer deeper orange color.

Terms like, “cage free,” and, “free range,” we often see decorating egg cartons are marketing gimmicks and the eggs come from chickens living in overcrowded pens in stressful and often disease-ridden environments.

Here is a link to information about the importance of pasture raised animal products.

Wild caught smoked salmon:  Here is another great example of where paying a little bit more is worth it.  Farmed salmon is full of organic pollutants, cancer-causing chemicals, and contaminants like antibiotics. It often has color added because otherwise it would be a dull, unappetizing grey.  Why?  Because in a farmed environment, the fish are overcrowded and robbed of their natural habitat and diet.

Wild salmon is much lower in saturated fat and has a better omega 3 to omega 6 fatty acid ratio, making it more heart healthy.  Wild salmon is a rich deep peach color due to the natural presence of antioxidants (the same ones that make flamingos turn pink from eating krill).  As a result, it will have a much richer flavor.

Here is a link to more information on the difference between wild and farmed salmon.

Now that we’ve broken down the importance of quality, here is the full list of ingredients to make this quick and healthy avocado toast with smoked salmon recipe.

• 2 large slices of sourdough bread, or your favorite bread
• 2 large eggs
• 2 oz smoked salmon
• fresh arugula
• 1 large avocado, sliced
• olive oil for drizzling
• Salt and fresh cracked pepper, to taste
• red pepper flakes, optional but encouraged
• micro greens for garnish, optional but encouraged

How to Make it

Spray a small 8-in skillet with cooking spray or rub with oil.  Add ½ cup water.  Heat over medium heat and watch for the water to start bubbling (not boiling).  While waiting for the water to heat, start your toast.

Take 2 large piece of sourdough and toast to desired doneness.

Crack the eggs one at a time into the water pan on the stove.  Turn the heat to low, and cover.  Cook eggs for 3-4 minutes, or until desired doneness.

While the eggs are cooking, begin assembling your avocado toast.  Start with a layer of avocado on top of the sourdough, then a sprinkle of salt and fresh cracked pepper, add a layer of arugula, followed by the smoked salmon.  Carefully remove the eggs from the fry pan without breaking the yolks and drain any excess water.  Slide the eggs on top of the salmon.  Drizzle with olive oil, and top with a sprinkle of red pepper flakes and micro greens, if desired.

Equipment

One of the best things about this recipe is that you probably already have all the equipment you need – a high quality frying pan, and a toaster!

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My Top Tip for Success

Watch carefully as your eggs poach because they may cook quickly.  I like to tent the lid ever so slightly to prevent the water from boiling over and making a mess.  To test for desired doneness, lightly tap the yolk with your finger after it has a white hue to it.

Frequently Asked Questions

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Photography By:  Kristen Schellenberg