The Ultimate High-Protein Salmon and Avocado Breakfast Plate
By Jason Griffith
If there is one thing I have learned in my years as a food writer, it’s that how you start your morning sets the trajectory for your entire day. We’ve all had those mornings where a sugary cereal or a quick piece of toast leaves us crashing by 10:00 AM. That is exactly why I developed this Salmon and Avocado Breakfast Plate. It is a vibrant, protein-rich, and incredibly satisfying meal that feels like a five-star brunch but takes less than 20 minutes to pull together in your own kitchen.
This dish is a powerhouse of healthy fats, lean protein, and essential micronutrients. By combining flaky, tender salmon with the creaminess of a ripe avocado and the rich, jammy centers of soft-boiled eggs, you create a texture profile that is simply unbeatable.
Why I Love This Recipe
What makes this recipe a personal favorite of mine is its versatility. While I love a good one-pan breakfast bake, sometimes I want something that feels lighter yet more substantial in terms of “good fats.”
The combination of warm sautéed mushrooms and wilted spinach provides an earthy base that anchors the richness of the salmon. It’s naturally low-carb and gluten-free, making it a fantastic option for those following a keto or paleo lifestyle, but honestly, it’s so delicious that you won’t even think about the “diet” aspect. It’s just good food.
Ingredients You’ll Need
To get the best results, I recommend using the freshest ingredients possible. Here is what you will need to gather:
- Salmon Fillet: 1 cooked fillet (about 4-6 oz), flaked. You can use leftover grilled salmon or quickly pan-sear a fresh piece.
- Avocado: 1 ripe avocado, diced or sliced.
- Eggs: 3 large, high-quality eggs.
- Mushrooms: 1 cup sliced (Cremini or Button work best).
- Fresh Spinach: 2 cups (it looks like a lot, but it wilts down quickly!).
- Garlic: 2 cloves, minced for that essential savory punch.
- Olive Oil: 1 tablespoon for sautéing.
- Seasoning: Salt and pepper to taste, plus optional red pepper flakes for a bit of heat.
Swaps and Recipe Notes
- The Greens: If you aren’t a fan of spinach, kale or Swiss chard make excellent substitutes. Just be sure to sauté them a minute or two longer as they are heartier.
- The Protein: Not a salmon fan? This plate also works beautifully with smoked trout or even a light tangy chicken salad if you want a different protein profile.
- The Eggs: If you prefer a faster route, you can try making a 3-ingredient egg wrap and serving the salmon and avocado inside!
Step-by-Step Instructions
1. Master the Soft-Boiled Egg
The “jammy” egg is the star of the show here. Bring a medium pot of water to a rolling boil. Carefully lower your eggs into the water using a slotted spoon to prevent cracking. Set a timer for 6 to 7 minutes.
While they boil, prepare an ice bath (a bowl with cold water and ice cubes). Once the timer goes off, immediately move the eggs to the ice bath. This stops the cooking process and ensures the yolk stays soft. Once cooled, peel them gently and slice them in half.
2. Sauté the Savory Base
Heat your olive oil in a skillet over medium heat. Toss in the minced garlic and sauté for about 30 seconds until it smells amazing—don’t let it burn! Add your sliced mushrooms. Let them sit for a minute before stirring so they get that beautiful golden-brown sear. Finally, add the spinach and a pinch of salt. Stir until the spinach is just wilted.
3. Assemble with Care
This is the fun part! On a large plate or in a shallow bowl, create a bed with your sautéed mushrooms and spinach. Top with your flaked salmon and the diced avocado. Nestle the soft-boiled egg halves into the mix.
4. The Finishing Touches
Season everything generously with cracked black pepper and a little more sea salt. If you like a kick, sprinkle on some red pepper flakes. A squeeze of fresh lemon juice over the salmon really wakes up the flavors!
Tips for Success
- Room Temp Salmon: If you are using leftover salmon from the fridge, let it sit out for 10 minutes or give it a very brief warm-up in the pan so it isn’t ice-cold against the warm eggs.
- Avocado Ripeness: To check if your avocado is ready, gently squeeze it. It should give slightly but not feel mushy.
- The “Jammy” Secret: For a perfect peel, add a teaspoon of baking soda to the boiling water; it helps the shell slide right off.
Serving Suggestions and Pairings
This breakfast is quite filling on its own, but if you are hosting a brunch, it pairs wonderfully with other light options.
If you want a side of something sweet but still protein-focused, try serving this alongside a viral cottage cheese pancake. For a refreshing beverage to cut through the richness of the avocado and salmon, I highly recommend a chilled glass of blueberry lemonade.
Nutritional Information (Per Serving)
- Calories: 480 kcal
- Protein: 34g
- Net Carbs: 6g
- Healthy Fats: 32g
- Fiber: 9g
Storage and Leftover Tips
While this plate is best enjoyed fresh (especially the avocado and eggs), you can meal-prep the components.
- The Salmon: Keep cooked salmon in an airtight container for up to 3 days.
- The Eggs: Soft-boiled eggs can be kept in their shells in the fridge for 2 days.
- The Veggies: Sautéed mushrooms and spinach can be reheated easily in a pan.
- Avoid: I do not recommend dicing the avocado ahead of time as it will brown. Save that step for right before you eat!
More Recipes You Will Love
If you enjoyed this nutritious start to your day, check out these other favorites from the ChefManiac kitchen:
Final Thoughts
Breakfast doesn’t have to be boring, and it certainly doesn’t have to be heavy on processed carbs to be filling. This Salmon and Avocado Breakfast Plate is proof that whole, simple ingredients can create a meal that is both elegant and energizing.
I’d love to hear how yours turned out! Did you add a different spice or swap the greens? Leave a comment below and let me know. Don’t forget to follow ChefManiac on social media for more daily recipe inspiration!
Leave a Reply