Mornings can be a whirlwind for busy parents and families. Between getting the kids ready for school, handling work prep, and squeezing in a quick workout, breakfast often becomes an afterthought. But starting the day with a nutritious, protein-rich meal is key to staying fueled and energized. Enter the ultimate breakfast solution: Salmon and Eggs on Toast. This recipe combines superfoods that will not only satisfy your taste buds but also keep you going strong throughout your hectic morning.
Why This Recipe Works for Busy Parents
Smoked salmon provides a delicious, savory bite and is packed with lean protein and heart-healthy omega-3 fatty acids. It’s also an excellent source of iron—a nutrient many people, especially women, often lack. Pair this with eggs, another nutritional powerhouse loaded with protein, omega-3s, B vitamins, and choline, and you’ve got a meal that’s as wholesome as it is delicious. Add whole-grain toast for fiber and energy, and you’ve created the perfect morning boost for the whole family.
Ingredients (Serves 4)
- 8 ounces smoked salmon (nitrate-free), chopped (about 2 slices)
- 4 large eggs
- 1/4 cup milk
- 4 slices whole-grain or whole-wheat bread
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- Fresh dill, chopped (optional, for garnish)
Instructions
- Prepare the Eggs:
- In a medium bowl, whisk the eggs and milk together until fully combined and frothy.
- Heat a nonstick skillet over medium heat and lightly coat it with cooking spray.
- Pour the egg mixture into the skillet and let it cook for a few seconds until the edges begin to set.
- Gently push the edges toward the center with a spatula, allowing uncooked eggs to flow to the edges. Repeat until the eggs are softly scrambled and form large curds. Be careful not to overcook.
- Assemble the Toast:
- Lightly toast the bread slices to your preference.
- Top each slice with scrambled eggs and evenly distribute the chopped smoked salmon over the eggs.
- Season and Garnish:
- Sprinkle each toast with a pinch of salt and pepper. If desired, add a touch of fresh dill for an extra layer of flavor.
- Serve and Enjoy:
- Serve immediately for a warm, satisfying breakfast that will keep you full and focused all morning.
Nutrition Information (Per Serving)
- Calories: 247
- Carbohydrates: 22g
- Protein: 20g
- Fat: 9g
- Saturated Fat: 2g
- Cholesterol: 177mg
- Sodium: 262mg
- Fiber: 3g
- Sugar: 2g
Tips for Busy Families
- Meal Prep Hack: Chop the smoked salmon and prepare the dill the night before to save time in the morning.
- Kid-Friendly Option: Serve the scrambled eggs and salmon separately if your little ones prefer to assemble their own toast or eat each ingredient on its own.
- Customize It: Add avocado slices or a sprinkle of your favorite seasoning blend for extra flavor and nutrients. Also instead of toast you can use a bagel half as well.
With this protein-packed Salmon and Eggs on Toast recipe, busy parents can enjoy a gourmet, health-boosting breakfast that’s ready in minutes. It’s the perfect way to start the day—no matter how full your schedule is.
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