• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Recipes
  • Blog
  • About
  • Discount Codes
  • Shop

A Thousand Crumbs

menu icon
go to homepage
  • Recipes
  • Blog
  • About
  • Discount Codes
  • Shop
    • Facebook
    • Instagram
    • Pinterest
  • subscribe
    search icon
    Homepage link
    • Recipes
    • Blog
    • About
    • Discount Codes
    • Shop
    • Facebook
    • Instagram
    • Pinterest
  • ×

    Home » Recipes » Breakfasts

    First Published: May 9, 2022 · Last Updated: May 9, 2022 by Amanda Miller · This post may contain affiliate links

    Healthy Smoked Salmon Avocado Toast

    Jump to Recipe
    Pinterest graphic with close-up of smoked salmon avocado toast with text overlay.

    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!

    Amanda Miller holding smoked salmon avocado toast on a plate.
    Top the smoked salmon avocado toast with micro greens and red pepper flakes for some extra nutrients and flavor.

    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.

    Amanda adding a layer of smoked salmon on the avocado toast.
    Layer the sourdough with avocado, arugula, and smoked salmon before adding the poached egg on top.

    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!

    Scanpan Pro IQ Non-Stick Cookware

    Pots and Pans Set

    Buy Now →

    Toaster Oven

    Buy Now →

    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

    How do you keep avocado toast from getting soggy?

    Nobody likes soggy avocado toast!  The trick is to give the sourdough a second to let off some steam after coming out of the toaster before assembling.  This way the heat isn’t trapped under the avocado, and you have a nice sturdy base to build on.

    Can I make smoked salmon avocado toast keto?

    Absolutely!  Aside from the sourdough bread, this is a very keto friendly recipe.  Just sub your favorite keto bread for the sourdough and proceed with the rest of the recipe.

    How do I make this recipe gluten free?

    This smoked salmon avocado toast recipe is easily adaptable to a gluten free diet by simply substituting in your favorite gluten free bread for the sourdough.

    Print
    clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
    Close up of a runny yolk on smoked salmon avocado toast.

    Smoked Salmon Avocado Toast


    ★★★★★

    5 from 1 reviews

    • Author: Amanda Miller
    • Total Time: 20 Minutes
    • Yield: 2 Servings 1x
    Print Recipe
    Pin Recipe

    Description

    This avocado toast with smoked salmon is a balanced breakfast, full of healthy fats to keep you full all morning long.  It is packed with flavor with layers of creamy avocado, arugula, smoked salmon, and a poached egg.


    Ingredients

    Scale
    • 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

    Instructions

    1. 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.
    2. Take 2 large piece of sourdough and toast to desired doneness.
    3. Crack the eggs one at a time into the pan on the stove.  Turn the heat to low, and cover.  Cook eggs for 3-4 minutes, or until desired doneness.
    4. 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

    Toaster Oven

    Buy Now →

    Knife Set

    Buy Now →
    Scanpan Pro IQ Non-Stick Cookware

    Pots and Pans Set

    Buy Now →

    Notes

    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 your poached eggs for desired doneness, lightly tap the yolk with your finger after it has a white hue to it.

    To prevent soggy avocado toast, give the sourdough a second to let off some steam after coming out of the toaster before assembling.  This way the heat isn’t trapped under the avocado, and you have a nice sturdy base to build on.

    Quality of ingredients matters – look for authentic fermented sourdough bread, pasture raised eggs, and wild caught smoked salmon.

    • Prep Time: 10 Minutes
    • Cook Time: 10 Minutes
    • Category: Breakfast
    • Method: Toaster, Stovetop

    Keywords: Breakfast, Smoked Salmon, Avocado Toast, Sourdough bread, Healthy, Quick, Poached Egg

    Did you make this recipe?

    Share your creation on Instagram and tag @athousandcrumbs!

    Photography By:  Kristen Schellenberg

    More Balanced Breakfast Recipes

    • Paleo Breakfast Casserole
    • Cinnamon Apple Overnight Oats
    • How to Make the Perfect Quiche
    • Easy to Peel Hard Boiled Eggs 2 Ways

    Reader Interactions

    Comments

    1. Carol says

      May 09, 2022 at 12:31 pm

      I love smoked salmon on avocado toast! And the extra protein from the egg helps keep me full. Thanks for the recipe!

      ★★★★★

      Reply

    Leave a Comment Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe rating ★☆ ★☆ ★☆ ★☆ ★☆

    Primary Sidebar

    Welcome

    Headshot of Amanda Miller with her name.

    Hello, and welcome! I am the recipe developer and photographer behind A Thousand Crumbs. A few of my favorite things include homemade sourdough bread, green salsa, and tripping through the Farmer's Market on Saturdays. My husband Jeremiah and I currently live in Phoenix, AZ.

    More About Amanda →

    What's Popular

    • Snacks
    • Summer
    • Appetizers

    More Categories →

    What's Fresh

    A list of fruits and vegetables that are in season in September.

    Footer

    Back to the Top

    About

    Privacy Policy

    Disclaimer

    Terms & Conditions

    Shop

    My Favorite Products

    Discount Codes

    Contact

    About Amanda

    Work Together

    Subscribe

    This website is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com.

    Copyright © 2022