This Avocado Toast with Smoked Salmon and Poached Egg is a high-protein breakfast or brunch that’s creamy, savoury, and perfectly balanced. With silky poached eggs, rich smoked salmon, and smooth avocado on crisp sourdough, it’s a flavour-packed meal that feels indulgent but fuels your goals with 32g of protein per serving.
If you want more breakfast ideas, don’t miss our Loaded Omelette 44g of Protein next!
Avocado Toast with Smoked Salmon and Poached Egg
If you’re after a breakfast or brunch that’s nutritious, satisfying, and packed with flavour, this Avocado Toast with Smoked Salmon and Poached Egg has you covered. It’s creamy, savoury, and perfectly balanced, offering everything you want from a high-protein meal that still feels fresh and light.
We start with golden toasted sourdough as the base, spread over creamy mashed avocado with a squeeze of lemon, then layer silky smoked salmon and perfectly poached eggs on top. Each bite delivers a mix of buttery texture, zesty freshness, and rich protein that feels indulgent yet wholesome.
With 32g of protein and 554 calories per serving, it’s a filling meal that keeps you energised through busy mornings or refuels you after a workout without weighing you down.
Why We Love this Recipe
- High in Protein: With 32g of protein per serving, it’s a satisfying meal that helps you stay fuller for longer while supporting your fitness goals.
- Quick to Make: This recipe takes less than 15 minutes from start to finish, making it ideal for busy mornings when you want something delicious without the wait.
- Fresh and Balanced: The creamy avocado, smoky salmon, and perfectly poached eggs work together for a mix of rich and refreshing flavours that never feel heavy..
What is Avocado Toast with Smoked Salmon and Poached Egg?
Avocado Toast with Smoked Salmon and Poached Egg is a balanced, high-protein take on the classic brunch favourite. It combines creamy mashed avocado, silky poached eggs, and rich smoked salmon on top of crisp sourdough for a meal that’s both wholesome and satisfying.
Our version keeps things simple but focuses on quality ingredients. The lemon adds brightness, the avocado brings creaminess, and the smoked salmon adds a boost of flavour and healthy fats. It’s the perfect mix of taste, texture, and nutrition ideal for anyone who wants to enjoy a café-style breakfast at home.
Avocado Toast with Smoked Salmon and Poached Egg Nutrition
This high-protein Avocado Toast with Smoked Salmon and Poached Egg offers the perfect balance of healthy fats, lean protein, and complex carbs. With creamy avocado, rich smoked salmon, and perfectly poached eggs on crisp sourdough, it’s a nourishing meal that keeps you full and energised. Here’s the nutritional breakdown per serving:
Calories: 554
Protein: 32g
Carbs: 38g
Fat: 28g
Ingredients
- Sourdough Bread: A hearty base that toasts beautifully, adding crunch and structure to hold the toppings.
- Avocado: Brings a creamy texture and a source of healthy fats that make the toast rich and satisfying.
- Eggs: Poached to perfection for that soft, runny yolk that adds richness and boosts the protein.
- Smoked Salmon: Adds a savoury, smoky flavour along with omega-3 fats and lean protein.
- Lemon: A squeeze of lemon juice brightens the avocado and balances the richness of the salmon.
- Salt and Pepper: Essential seasonings that enhance all the flavours and bring everything together.
How to Make Avocado Toast with Smoked Salmon and Poached Egg
See recipe card for ingredient quantities and full instructions.
Start by toasting the sourdough until golden and crisp. You want a sturdy base that holds up well under the toppings.
Next, mash the avocado in a small bowl using a fork. Add a squeeze of lemon juice, a pinch of salt, and a little pepper, then mix until smooth and creamy.
For the poached eggs, fill a saucepan with water and add a pinch of salt. Bring it to a gentle simmer. Crack each egg into a small sieve to remove any loose egg white, then gently slide it into the water. Poach for 3–4 minutes until the whites are set but the yolk is still soft. Remove with a slotted spoon and rest them briefly on a paper towel.
Now it’s time to assemble. Spread the mashed avocado over the toasted sourdough, then layer on the smoked salmon. Carefully place the poached eggs on top, season with a little extra salt and pepper, and finish with another squeeze of lemon juice.
Serve immediately while the eggs are still warm and the toast is perfectly crisp.
Tips
- Use fresh eggs for poaching: Fresh eggs hold their shape better and result in a cleaner, rounder poach.
- Add salt to the poaching water: It helps season the eggs and enhances the overall flavour.
- Drain the eggs on paper towel: Removing excess water stops the toast from becoming soggy.
Recipe Variations & Substitutions
- Swap the Bread: Swap sourdough for wholegrain, rye, or gluten-free bread if you prefer a different texture or want more fibre.
- Protein Swap: Try smoked trout or turkey bacon instead of smoked salmon for a different flavour profile.
- Egg Alternatives: If poached eggs aren’t your thing, use boiled, scrambled, or even a soft-fried egg instead.
- Add Extras: Sprinkle chilli flakes, everything bagel seasoning, or top with fresh dill for an extra burst of flavour.
Storage
This recipe is best enjoyed fresh, as the poached eggs and avocado don’t store well once assembled. If you want to save time, you can toast the bread and mash the avocado ahead of time, storing the avocado with lemon juice in the fridge for up to one day. Poach the eggs and assemble everything just before serving for the best texture and flavour.
Frequently Asked Questions
Use fresh eggs, add salt to the water, and swirl it gently before adding the egg. Crack the egg into a small sieve first to remove any thin whites, then slide it slowly into the centre of the swirl for a neat, compact poach.
Absolutely. You can use wholegrain, rye, or gluten-free bread instead. Just make sure it’s sturdy enough to hold the avocado, salmon, and eggs without going soggy.
Avocado oxidises when exposed to air. Mixing it with lemon juice slows this process and keeps it looking fresh and green.
More High Protein Breakfast Recipes
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Avocado Toast with Smoked Salmon and Poached Egg
Equipment
- 1 Saucepan
- 1 Bowl
- 1 Toaster
- 1 Slotted Spoon
- 1 Fork
Ingredients
- 2 Eggs
- 1 slice Sourdough Bread
- ½ Large Avocado
- 50 g Smoked Salmon
- ½ Lemon
- Salt
- Pepper
Instructions
- Toast the bread: Toast the sourdough until golden and crisp, then set aside.
- Mash the avocado: In a small bowl, mash the avocado with a fork. Add a squeeze of lemon juice, a pinch of salt, and pepper to taste.
- Prepare the water: Fill a saucepan with water and add salt. Bring it to a gentle simmer over medium heat.
- Poach the eggs: Crack each egg into a small sieve to remove any excess liquid egg white, then gently slide it into the simmering water. Poach for 3–4 minutes until the whites are set.
- Drain the eggs: Remove using a slotted spoon and drain on a paper towel.
- Assemble the toast: Spread the mashed avocado evenly over the toasted sourdough. Layer the smoked salmon on top, followed by the poached eggs.
- Server and Enjoy!
Notes
- Add chilli flakes, fresh dill, or a drizzle of olive oil for extra flavour.
- Use a sieve when poaching eggs to remove the thinner egg whites for a cleaner shape.
- Swap sourdough for rye or multigrain bread for added fibre.
