CORE RECIPE · 10 MIN READ

Poached Eggs with Smoked Salmon and Avocado

Delicately poached eggs, smoked salmon, creamy avocado, lemon and dill make a simple keto breakfast with a balanced combination of protein, fat and freshness.

Pia RavterRecipe and method development

Aleksander Göntér, MDAbdominal surgery specialist · medical review

Jump to recipe

~4 gNET CARBS

Why I make it

A keto breakfast that also works as a light meal

Four eggs and a small amount of smoked salmon form a satisfying protein base, while avocado adds creamy texture. Lemon and herbs balance the saltiness and keep the meal fresh.

The recipe at a glance

Preparation, cooking and serving

◷Prep10 min

◴Cooking15 min

◎Serving1

◇DifficultyIntermediate

Good to know

Whirlpool, egg freshness and safety

A whirlpool works best when poaching one egg at a time: the loose white wraps around the yolk, especially when the egg is fresh. Vinegar speeds up the setting of proteins at the surface, but the water should not boil vigorously. People at increased risk of severe foodborne illness should choose fully cooked eggs and avoid cold-smoked fish.[1][2]

Step by step

Method

1
Prepare the accompaniments
Take the smoked salmon from the refrigerator just before cooking. Slice the avocado, drizzle with lemon juice and prepare the herbs, sesame, fenugreek and pepper. Extra salt is usually unnecessary.
2
Heat the water
Bring 1 l water and 15 ml apple cider vinegar to a boil in a wide saucepan. Reduce the heat until small bubbles may form at the bottom while the surface stays calm.
3
Prepare the first egg
Crack an egg into a small cup. If it has much thin outer white, drain it in a fine-mesh strainer for a few seconds.
4
Create a whirlpool
Make a steady whirlpool with a long wooden spoon. Lower the cup close to the surface and gently slide the egg into the centre.
5
Poach
Cook for ~3 minutes, until the white is opaque and firm but the yolk is runny. Lift out with a slotted spoon, drain briefly on a clean towel and repeat with the other eggs.
6
Serve
Arrange avocado and smoked salmon on a plate, add the eggs and finish with dill, black sesame, chives, fenugreek and pepper. Serve immediately.

The role of each ingredient

Why these ingredients work

◇

Eggs

The main protein base and a source of choline; with salmon they provide ~33 g protein.

◇

Smoked salmon

Adds saltiness, protein and the long-chain fatty acids EPA and DHA.

◇

Avocado, lemon and dill

Avocado adds creaminess and fibre, lemon balances the richness, and dill brings the egg and salmon flavours together.

◇

Herbs, fenugreek and sesame

Add freshness and a nutty note. Fenugreek is not presented as a guarantee of increased milk production.[4][5]

Substitutions

Five ways to adapt it

Turkish-style: replace salmon and avocado with full-fat Greek yoghurt seasoned with garlic, lemon and dill, plus a little paprika butter; calculate its macros separately.
With fish spread: use a portion from Keto Dinner with Cottage Cheese and Fish Spread and adjust the avocado.
With slow-cooked beef: use a small portion from Slow-Cooked Beef with Courgette-Broccoli Purée.
Without avocado: replace it with 100 g cucumber or celery.
Fresher and spicier: add a little more chives or a pinch of chilli.

Good to know

Frequently asked questions

How should I store the prepared dish?

It is best eaten immediately. With firm yolks, chill leftovers within two hours at no more than 4°C and use within 3–4 days; because of avocado, within 24 hours is preferable.[1][6]

How should I store raw eggs?

Keep them in their original carton on a refrigerator shelf, narrow end down, and follow the conditions and date on the packaging.[1][7][8]

Can I freeze the dish?

Freezing the assembled dish is not recommended because eggs and avocado lose their pleasant texture.

Is this recipe keto?

Yes. One serving contains ~10 g total and ~4 g net carbs; the unrounded values are 9.98 g and 4.29 g.

Can I prepare it in advance?

Prepare the herbs and measure the salmon, then slice the avocado and poach the eggs just before serving. Use pasteurised eggs for a runny yolk.[1]

Do I need a whirlpool for every egg?

No, but it helps when poaching one egg at a time. A wide pan without a strong whirlpool is more practical for several eggs.

Sources, methodology and limitations

The Unwind thought

A good core recipe does not need to be complicated: once you understand water temperature and a gentle whirlpool, you can adapt the same breakfast to the season, your appetite and the ingredients you have.

Save this recipe