Protein Salmon and Eggs on Toast

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It’s 7am. Do you know how you’ll be powering yourself throughout this long morning? Between getting out of bed and your late, hasty lunch are many, many long hours, which may involve a workout, a commute, a daycare dropoff, a handful of work meetings, or a sick child that needs your care. Do you think that cup of coffee with a half of a granola bar is going to get you through the first half of your day? A busy life calls for a fueling breakfast, and nothing will get you through a crazy morning like our scrumptious, healthy protein salmon and eggs on toast.

Smoked salmon has a delightfully salty bite and a sumptuous texture that makes it a brunch favorite. Plus, smoked salmon has all of the lean protein you would expect from this healthy fish, along with a heaping dose of heart healthy omega-3 fatty acids. It’s also a great source of iron, which is a mineral many women are deficient in, and is hard to find in healthy dietary sources. Eggs are one of our beloved superfoods, also a great source of protein and omega-3 fatty acids. They’re also rich in choline, selenium, and B vitamins, and are known to raise the “good” cholesterol in our bodies.

Top whole grain toast with these two powerhouses for a healthy toast recipe that will taste like a delicious brunch entree, and will keep you fueled throughout your day. Add a sprig or two of fresh dill for a refreshing, herbal top note that will make this breakfast feel like a gourmet treat!

Protein Salmon and Eggs on Toast

7-Day Meal Plan to Reduce Belly Bloat

Yields: 4 servings | Serving Size: 1 slice toast and toppings | Calories: 247 | Total Fat: 9 g | Saturated Fat: 2 g | Trans Fat: 0g | Cholesterol: 177 mg | Sodium: 262 mg | Carbohydrates: 22 g | Dietary Fiber: 3 g | Sugars: 2 g | Protein: 20 g | SmartPoints (Freestyle): 3 |


  • 2 (4-ounce) slices nitrate-free smoked salmon/lox, chopped
  • 4 eggs
  • 1/4 cup milk
  • 1/4 cup chopped dill for garnish (optional)
  • 4 slices whole wheat or whole grain toast
  • 1/4 teaspoon salt and pepper


  1. Whisk the eggs and milk together vigorously until incorporated and frothy. Add eggs to a nonstick pan, sprayed with cooking oil, over medium heat, and allow to set a bit on the bottom, then push an edge of the eggs into the center of the pan and allow the liquid eggs on top to slide into the edges of the pan. Continue to push up the edges and stir gently to form large curds. Do not over stir the eggs.
  2. Top toast with scrambled eggs, chopped smoked salmon, season with salt and pepper, and serve.

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8 Comments on "Protein Salmon and Eggs on Toast"

  1. Paula  August 21, 2016

    Hi,I love the recipes on here,but how can I divide them for just one person?

    • Gale Compton  August 21, 2016

      Paula, Try taking the listed number of servings, then cutting the ingredients to make enough for one. However, I would probably make
      enough for two servings and have leftovers, depending on the recipe.

  2. jessa  August 23, 2016

    Hi any other suggestion to replace breakfast? Family does not like smoked salmon.
    Thank you.

    • Gale Compton  August 24, 2016

      Jessa, I would suggest a different recipe without salmon. There are tons on the site. 🙂

  3. Tamara  April 21, 2017

    I know you have a recipe book, but I would like to follow the 21-day flat belly plan. Is there an easier way to have the menu with the recipes without clicking on them individually?

    • Gale Compton  April 21, 2017

      Tamara, The recipes are located on individual pages. We don’t have all the recipes listed in their entirety on a single sheet. 🙂

  4. Bubblees  April 12, 2020

    Hello are there like easy breakfast we can make when we are up? also does waking up early make you lose weight better?

    • Nichole Furlong  April 12, 2020

      Hi! We have several quick and easy breakfasts on the site from pancakes to overnight oats. Feel free to browse the categories or use our search option at the top of the page.


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