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Smoked Salmon, Avocado & Egg Lunch Bowl

4.5 stars, average of 31 ratings

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A delicious smoked salmon and avocado recipe optimised for a healthy ketogenic diet. Topped with a perfect soft poached egg and my favourite 2 minute avocado smash. It's the perfect dish for those who practice intermittent fasting and only eat two nutritious meals a day. It's high in healthy omega 3 fats, it's a fantastic source of protein, and one serving will cover more than half of your daily magnesium and potassium.

The paprika butter swirled into Greek yoghurt really makes this simple dish into something special. It takes just 15 minutes to make so is one of the speediest, tastiest, healthy low carb, high fat and nutritionally dense recipes you can have.

I also love roasting the smoked salmon to for 5 – 10 minutes until crisp. Enjoy raw or cooked, they’re both delicious.

Hands-on Overall

Allergy information for Smoked Salmon, Avocado & Egg Lunch Bowl

✔  Gluten free
✔  Dairy free
✔  Nut free
✔  Pork free
✔  Shellfish free
✔  Beef free

Nutritional values (per serving)

Net carbs7.7 grams
Protein45 grams
Fat80.7 grams
Calories949 kcal
Calories from carbs 3%, protein 19%, fat 78%
Total carbs17.8 gramsFiber10.1 gramsSugars3.6 gramsSaturated fat19.2 gramsSodium1,277 mg(56% RDA)Magnesium190 mg(48% RDA)Potassium1,303 mg(65% EMR)

Ingredients (makes 1 serving)

  • 2 tbsp pumpkin seeds (16 g/ 0.6 oz)
  • 1 tsp sesame seeds
  • 1/2 large avocado (100 g/ 3.5 oz)
  • 1 tsp lime or lemon juice
  • 1 tsp extra virgin olive oil
  • 1/8 tsp chile flakes
  • pinch of salt and pepper
  • 1 small head crispy lettuce such as baby gem (100 g/ 3.5 oz)
  • 1 large egg
  • 150 g smoked salmon (5.3 oz)
To Serve:
  • 2 tbsp extra virgin olive oil (30 ml)
  • 1 tbsp lemon juice (15 ml)
  • pinch of salt and pepper
  • 1 tbsp butter, ghee or bacon grease (14 g/ 0.5 oz)
  • 1 tsp paprika
  • 2 tbsp full-fat Greek yoghurt or paleo mayonnaise (30 g/ 1.1 oz)


  1. Preheat the oven to 180 °C/ 355 °F (fan assisted) 200 °C/ 400 °F (conventional). Place the seeds on a baking tray and roast for 8 minutes until golden. Remove from the oven and allow to cool. Alternatively, roast of a hot dry pan for a few minutes until the pumpkin seeds puff up.
    Smoked Salmon, Avocado & Egg Lunch Bowl
  2. Place the peeled and pitted avocado into a bowl and smash using a fork. Mix all the smashed avocado ingredients together in a small bowl. Add lime juice, olive oil, chile flakes, salt and pepper and mix well.
  3. In a separate bowl, mix the dressing ingredients together.
    Smoked Salmon, Avocado & Egg Lunch Bowl
  4. Poach the eggs by filling a saucepan full of boiling water from the kettle. Bring to a light simmer over a medium heat and season with salt.
  5. Crack each egg into a cup one at a time. Swirl the water gently with a spoon in a circular direction and carefully pour the egg into the water. Cook for about 3 (soft) - 5 minutes (hard). Remove with a slotted spoon and place on kitchen paper to drain. Smoked Salmon, Avocado & Egg Lunch Bowl
  6. Melt the butter in a pan on a low heat. Once melted, add the paprika and immediately turn off the heat. Do not let the butter burn or it will discolour it. Allow to cool slightly. Place yoghurt in a bowl and swirl through paprika butter.
  7. Place the baby gem lettuce leaves in your serving bowl.
    Smoked Salmon, Avocado & Egg Lunch Bowl
  8. Top with smoked salmon, dressing, toasted seeds, smashed avocado, chilli flakes and paprika butter yoghurt.
    Smoked Salmon, Avocado & Egg Lunch Bowl
  9. Top with the poached egg. Tastes best when served fresh but can be stored in the fridge for up to a day. Smoked Salmon, Avocado & Egg Lunch Bowl

Ingredient nutritional breakdown (per serving)

Net carbsProteinFatCalories
Pumpkin seeds (pepitas)
0.8 g4.9 g7.9 g90 kcal
Sesame seeds
0.3 g0.5 g1.5 g17 kcal
Avocado, fresh
1.8 g2 g14.7 g161 kcal
Lime juice, fresh
0.3 g0 g0 g1 kcal
Olive oil, extra virgin
0 g0 g4.5 g40 kcal
Peppers, chile (chili), flaked and dried, spices
0.2 g0.1 g0.1 g2 kcal
Salt, sea salt
0 g0 g0 g0 kcal
Pepper, black, spices
0 g0 g0 g0 kcal
Lettuce (Little Gem), fresh
1.5 g0.6 g0.4 g12 kcal
Egg, whole, fresh, raw (free-range or organic eggs)
0.4 g6.3 g4.8 g72 kcal
Salmon, smoked
0 g27.4 g6.5 g176 kcal
Olive oil, extra virgin
0 g0 g27 g239 kcal
Lemon juice, fresh
0.8 g0 g0 g3 kcal
Butter, unsalted, grass-fed
0 g0.1 g11.5 g102 kcal
Paprika, spices
0.4 g0.3 g0.3 g6 kcal
Yogurt, plain (full-fat, Greek style, 5% fat)
1.1 g2.7 g1.5 g29 kcal
Total per serving
7.7 g45 g80.7 g949 kcal

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Jo Harding
Creator of

Jo Harding

Food is one of life’s most powerful medicines. I’m a true testament that once you find the right approach for you, you can overcome poor health through the healing power of food.

I believe the secret to radiant health starts and ends with a healthy gut so my recipes are all grain, gluten and refined sugar free. Most are also dairy-free.

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Comments (2)

I was just wanting to know what could you replace the egg with as I don't eat eggs.

I think you could either use more salmon (extra protein and fats) or more avocado (extra fats) or olives (extra fats)?