For years, I was stuck in a breakfast rut. I’d grab something quick—plain toast, maybe a bowl of cereal—and like clockwork, I’d be staring at my computer screen by 10:30 AM, completely drained and hunting for snacks.
My food journal told a clear story: those simple-carb breakfasts just weren’t cutting it. I wasn’t getting the right fuel to power my demanding mornings.
This recipe was my answer. This isn’t just any avocado toast; it’s a complete, powerhouse meal. By combining protein-rich eggs and salmon with the healthy fats from avocado and olive oil, I created a breakfast that actually lasts. It’s the satisfying, delicious solution that keeps me full and focused all the way until lunch.
A Breakfast That Finally Works
The reason this Smoked Salmon Avocado Toast feels so different is the balance. It’s a core principle I’ve borrowed from my research into Mediterranean-style eating: combining nourishing, whole-food ingredients in one meal.
You get:
- Rich Healthy Fats: From the avocado, olive oil, and salmon.
- High-Quality Protein: The eggs and salmon work together to create a truly satisfying meal.
- Complex Carbs: A good, sturdy slice of whole-grain or sourdough bread provides the perfect foundation.
It’s not a “diet” breakfast; it’s just a smart, incredibly delicious way to start the day. It’s the kind of meal that feels like an indulgence but powers you through the most hectic mornings. This is a perfect example of a Mediterranean Diet Breakfast that feels like pure comfort food.
Building the Perfect Savory Toast (It’s Easy!)
This looks impressive, but the process is simple and comes together in three main parts. The key is timing!
First, I start the eggs. The secret is low and slow. Cooking them gently in olive oil with fresh herbs (chives and dill are a classic combo) until they are just set—still glossy and soft—makes all the difference. They finish cooking off the heat.
While the eggs are cooking, I toast the bread and mix up the simple caper-avocado mash. I love the bright, salty pop the capers add, cutting through the richness of the avocado.
Finally, assembly. Spread the mash, top it with those soft scrambled eggs, and layer on the smoked salmon. A final sprinkle of chives, and you have a breakfast that truly feels special.
A Few Tips & Easy Swaps
I’ve made this dozens of times. Here’s what I’ve learned:
- Rinse Your Capers: Don’t skip this! Rinsing them removes the extra brine, leaving you with a clean, floral, salty flavor that doesn’t overpower the dish.
- Don’t Overcook the Eggs: The biggest mistake is overcooked, rubbery eggs. Pull them from the heat when they still look slightly wet. The residual heat will do the rest, keeping them creamy.
- Bread Choice Matters: You need a sturdy bread that can hold up. A thick-cut sourdough, pumpernickel, or a hearty whole-wheat loaf is perfect.
- Variation: Not an egg fan? Skip the scramble and top the salmon-avocado toast with a “jammy” soft-boiled egg instead. Or, for a quicker version, just a drizzle of high-quality olive oil and a sprinkle of everything bagel seasoning works wonders.
The Ultimate Avocado Toast with Smoked Salmon & Perfect Scrambled Eggs
Ingredients
For the Perfect Scrambled Eggs:
- 3 large eggs
- 1 Tbsp 14g extra-virgin olive oil
- 1 Tbsp 3g minced fresh chives
- 1 tsp 1g minced fresh dill
- Pinch of freshly ground black pepper
For the Caper-Avocado Mash:
- ½ medium ripe avocado approx. 68g flesh, diced
- 1 ½ tsp 7.5ml fresh lemon juice
- ½ tsp 2g capers, rinsed and roughly chopped
- Pinch of freshly ground black pepper
For Assembly:
- 2 large slices of your preferred bread sourdough, whole wheat, or pumpernickel recommended, approx. 76g total
- 2 oz 56.7g thinly sliced smoked salmon
- 1 ½ tsp minced fresh chives for garnish
- Freshly ground black pepper to taste (optional garnish)
Instructions
- Step 1: Prepare the Perfect Scrambled Eggs: In a medium bowl, lightly beat the eggs with 1 tablespoon minced fresh chives, the dill, and a pinch of black pepper (no added salt). Warm the olive oil in a nonstick skillet over low to medium-low heat until just shimmering. Pour in the eggs and cook gently, sweeping a silicone spatula slowly across the pan to form large, soft curds. Cook 3–5 minutes until 70–75% set (still glossy and slightly loose), then remove from heat; the residual heat will finish the eggs. Cover to keep warm.
- Step 2: Create the Caper-Avocado Mash & Toast the Bread: Toast the bread to your desired crispness. In a small bowl, combine diced avocado, lemon juice, and chopped, well-rinsed capers. Mash to your preferred texture; season with black pepper to taste (no added salt).
- Step 3: Assemble Your Ultimate Toast: Spread the avocado mash over the toast, spoon the warm scrambled eggs on top, then layer the smoked salmon. Garnish with the remaining chives and a grind of black pepper if desired. Serve immediately.
Notes
- Calories: ~703 kcal
- Protein: ~40.6 g
- Total Fat: ~44.2 g
- Saturated Fat: ~9.1 g
- Carbohydrates: ~39.7 g
- Dietary Fiber: ~9.9 g
- Total Sugars: ~4.5 g
- Sodium: ~1,256 mg
Quick Questions
Can I make this ahead of time?
I don’t recommend it. The toast gets soggy, the avocado browns, and the eggs are best served fresh and warm. This is one recipe that is definitely best enjoyed immediately!
What other herbs can I use?
This is very flexible. While I love the classic dill and chive combo with salmon, you could also use fresh parsley, a tiny bit of tarragon, or even sliced green onion tops.
This Avocado Toast with Salmon and Egg is more than just a recipe; it’s a strategy for a better morning. It’s proof that you can have a breakfast that is both deeply satisfying and packed with nourishing ingredients. Give it a try this week!
