High Protein Breakfast Bowl With Eggs & Salmon Recipe

I combine Eggs And Salmon with crisp greens, silky avocado dressing, and a secret protein swap in a high-protein breakfast bowl that hides one clever ingredient most home cooks miss.

I’m picky about morning meals so this high protein breakfast bowl caught my attention. It pairs soft runny eggs with rich smoked salmon for a salty smokey contrast that wakes you up.

I call it a little experiment in texture and energy, something that proves Eggs And Salmon can be exciting not same-old. It’s not a fussy plate, but it’s got depth, color, and serious staying power.

Smoked Salmon Breakfast Ideas kept popping into my head while I ate, like why haven’t I been doing this every day. You’ll want to know what makes it hold up.

Ingredients

• Quinoa: High in protein and fiber, it’ll keep you full longer, mild nutty flavor.
• Eggs: Packed with complete protein and vitamin D, plus choline, pretty satisfying.
• Smoked salmon: Rich in omega 3 fats and protein, salty smoky punch you crave.
• Avocado: Packed with heart healthy fats, creamy texture you’ll love.
• Greek yogurt: Thick and tangy, protein rich, adds creamy body and a little tang.
• Baby spinach: Low calorie and mineral rich, gives iron and vitamins, fresh bite.
• Cherry tomatoes: Juicy and sweet, a bright tang that wakes up the bowl.
• Capers: Tiny briny pops, add salty tang and a bold little contrast.

Ingredient Quantities

• 1 cup cooked quinoa (about 185 g)
• 2 large eggs
• about 3 oz smoked salmon sliced
• 1 cup baby spinach packed
• 1/2 medium avocado sliced
• 6 cherry tomatoes halved
• 1/2 small cucumber thinly sliced
• 2 tbsp thinly sliced red onion
• 1 tbsp capers drained
• 2 tbsp plain Greek yogurt
• 1 tbsp extra virgin olive oil
• 1 tbsp chopped fresh dill
• 1 tbsp chopped chives or green onion
• 1 lemon wedge
• 1/4 tsp sea salt
• freshly ground black pepper to taste
• 1 tsp everything bagel seasoning optional

How to Make this

1. If your quinoa is cold, warm 1 cup cooked quinoa in the microwave for 45-60 seconds covered, or reheat in a small skillet with a splash of water, then fluff and season with the 1/4 tsp sea salt and some freshly ground black pepper.

2. Prep the produce: halve the 6 cherry tomatoes, thinly slice the 1/2 small cucumber and the 2 tbsp red onion, slice the 1/2 avocado and squeeze the lemon wedge over it to slow browning, drain the 1 tbsp capers, and chop the 1 tbsp dill and 1 tbsp chives.

3. In a small nonstick skillet over medium heat add 1 tbsp extra virgin olive oil, add the 1 cup packed baby spinach and sauté 30 to 60 seconds until just wilted, then transfer the spinach to a plate.

4. In a bowl whisk 2 large eggs with a pinch of sea salt and black pepper; in the same skillet lower the heat, add a tiny bit more oil if needed, pour the eggs in and gently stir for soft scrambled eggs, remove while still slightly runny so they stay creamy.

5. Mix the 2 tbsp plain Greek yogurt with the chopped dill and chives, add a squeeze of lemon, a pinch of salt and pepper, taste and adjust — this is your quick dill-yogurt sauce.

6. Build the bowl: place the warm quinoa as the base, top with the wilted spinach, then the soft scrambled eggs.

7. Arrange about 3 oz smoked salmon slices over the eggs, add the sliced avocado, halved cherry tomatoes, cucumber slices, thin red onion, and scatter the drained capers.

8. Dollop the dill-yogurt on top, drizzle any pan juices or a tiny extra splash of olive oil if you saved some, squeeze the remaining lemon wedge over everything, finish with freshly ground black pepper and the optional 1 tsp everything bagel seasoning for crunch.

9. Quick tips: keep the smoked salmon cold until the last second so it stays silky, remove eggs from heat early because they keep cooking, and if prepping ahead store salmon separately so it doesn’t get soggy.

Equipment Needed

1. Small nonstick skillet (8 to 10 inch) for wilting the spinach and making soft scrambled eggs
2. Microwave-safe bowl or small saucepan to warm 1 cup cooked quinoa if needed
3. Small plate for resting the spinach and the eggs briefly
4. Small mixing bowl plus a whisk or fork to beat the eggs and mix the dill-yogurt sauce
5. Silicone spatula or wooden spoon for stirring eggs and scraping the pan
6. Chef’s knife and cutting board for slicing avocado, cucumber, tomatoes and onion
7. Measuring spoons and a 1 cup measure or kitchen scale for quinoa and seasonings
8. Fork or small spoon to fluff quinoa and dollop the yogurt sauce
9. Serving bowl for building the final bowl and a paper towel to pat the salmon dry if needed

FAQ

High Protein Breakfast Bowl With Eggs & Salmon Recipe Substitutions and Variations

• Quinoa → 1 cup cooked farro, brown rice or barley. Same bulk and chew, a bit different protein but it works fine.
• 2 large eggs → 4 egg whites or about 3/4 cup firm tofu, scrambled. Keeps the protein without the yolk flavor if you want that.
• About 3 oz smoked salmon → 3 oz canned salmon or cooked salmon flakes, or smoked trout for that smoky note.
• 2 tbsp plain Greek yogurt → 2 tbsp cottage cheese (blend if you want it smooth), labneh, or a high-protein dairy free yogurt.

Pro Tips

1) Eggs: cook them gently on low and pull them off the heat while theyre still a bit runny, theyll keep cooking from the residual heat. For ultra creamy eggs stir in a teaspoon of cold yogurt or a small pat of butter off the heat.

2) Salmon: keep it cold until the last second so it stays silky. If the slices are sticking together snip them with kitchen scissors or let them sit at room temp for just 30–60 seconds to relax, but dont leave them out too long.

3) Quinoa: warm and fluff it, then finish it in a hot dry skillet for 2 minutes to get a little toasty crunch if you want texture. If its dried out add a splash of water or lemon before reheating so it doesnt get grainy.

4) Avocado, capers and sauce: squeeze lemon on avocado right after slicing and sprinkle a pinch of salt to slow browning. Rinse capers if theyre too salty, and thin the dill-yogurt with a little olive oil or water so it drizzles over the bowl instead of clumping.

High Protein Breakfast Bowl With Eggs & Salmon Recipe

Recipe by Tina Simpson

0.0 from 0 votes

I combine Eggs And Salmon with crisp greens, silky avocado dressing, and a secret protein swap in a high-protein breakfast bowl that hides one clever ingredient most home cooks miss.

Pin

Servings

1

servings

Calories

764

kcal

Equipment: 1. Small nonstick skillet (8 to 10 inch) for wilting the spinach and making soft scrambled eggs
2. Microwave-safe bowl or small saucepan to warm 1 cup cooked quinoa if needed
3. Small plate for resting the spinach and the eggs briefly
4. Small mixing bowl plus a whisk or fork to beat the eggs and mix the dill-yogurt sauce
5. Silicone spatula or wooden spoon for stirring eggs and scraping the pan
6. Chef’s knife and cutting board for slicing avocado, cucumber, tomatoes and onion
7. Measuring spoons and a 1 cup measure or kitchen scale for quinoa and seasonings
8. Fork or small spoon to fluff quinoa and dollop the yogurt sauce
9. Serving bowl for building the final bowl and a paper towel to pat the salmon dry if needed

Ingredients

• 1 cup cooked quinoa (about 185 g)

• 2 large eggs

• about 3 oz smoked salmon sliced

• 1 cup baby spinach packed

• 1/2 medium avocado sliced

• 6 cherry tomatoes halved

• 1/2 small cucumber thinly sliced

• 2 tbsp thinly sliced red onion

• 1 tbsp capers drained

• 2 tbsp plain Greek yogurt

• 1 tbsp extra virgin olive oil

• 1 tbsp chopped fresh dill

• 1 tbsp chopped chives or green onion

• 1 lemon wedge

• 1/4 tsp sea salt

• freshly ground black pepper to taste

• 1 tsp everything bagel seasoning optional

Directions

• If your quinoa is cold, warm 1 cup cooked quinoa in the microwave for 45-60 seconds covered, or reheat in a small skillet with a splash of water, then fluff and season with the 1/4 tsp sea salt and some freshly ground black pepper.
• Prep the produce: halve the 6 cherry tomatoes, thinly slice the 1/2 small cucumber and the 2 tbsp red onion, slice the 1/2 avocado and squeeze the lemon wedge over it to slow browning, drain the 1 tbsp capers, and chop the 1 tbsp dill and 1 tbsp chives.
• In a small nonstick skillet over medium heat add 1 tbsp extra virgin olive oil, add the 1 cup packed baby spinach and sauté 30 to 60 seconds until just wilted, then transfer the spinach to a plate.
• In a bowl whisk 2 large eggs with a pinch of sea salt and black pepper; in the same skillet lower the heat, add a tiny bit more oil if needed, pour the eggs in and gently stir for soft scrambled eggs, remove while still slightly runny so they stay creamy.
• Mix the 2 tbsp plain Greek yogurt with the chopped dill and chives, add a squeeze of lemon, a pinch of salt and pepper, taste and adjust — this is your quick dill-yogurt sauce.
• Build the bowl: place the warm quinoa as the base, top with the wilted spinach, then the soft scrambled eggs.
• Arrange about 3 oz smoked salmon slices over the eggs, add the sliced avocado, halved cherry tomatoes, cucumber slices, thin red onion, and scatter the drained capers.
• Dollop the dill-yogurt on top, drizzle any pan juices or a tiny extra splash of olive oil if you saved some, squeeze the remaining lemon wedge over everything, finish with freshly ground black pepper and the optional 1 tsp everything bagel seasoning for crunch.
• Quick tips: keep the smoked salmon cold until the last second so it stays silky, remove eggs from heat early because they keep cooking, and if prepping ahead store salmon separately so it doesn't get soggy.

Notes

• Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.

Nutrition Facts

• Serving Size: 722g
• Total number of serves: 1
• Calories: 764kcal
• Fat: 42.6g
• Saturated Fat: 8.3g
• Trans Fat: 0.1g
• Polyunsaturated: 5.1g
• Monounsaturated: 23g
• Cholesterol: 427mg
• Sodium: 1700mg
• Potassium: 1550mg
• Carbohydrates: 56g
• Fiber: 15g
• Sugar: 7.7g
• Protein: 43g
• Vitamin A: 3500IU
• Vitamin C: 33mg
• Calcium: 197mg
• Iron: 6.1mg