Smoked Salmon & Avocado Eggs
A protein-rich, anti-inflammatory breakfast combining wild-caught smoked salmon with creamy avocado and perfectly poached eggs. Omega-3s, healthy fats, and complete protein work together to support hormone balance and reduce systemic inflammation from the first meal of the day.
Prep
10 min
Cook
5 min
Total
15 min
Serves
2
Quick read
What this recipe does
Built to keep you fuller, steadier, and less snacky after eating.
Why it fits PCOS/PMOS goals
Higher-protein meals usually make Atlas pattern data cleaner because they soften the crash-and-crave loop common in PCOS/PMOS.
Ingredients that matter most
eggs, smoked salmon, avocado
How to log it fast
Log eggs first, then smoked salmon if that was the part most likely to affect energy, cravings, or symptoms.
Ingredients
If you log this in Atlas later, start with the main ingredients below. The pattern engine cares more about the meal signal than a perfect kitchen diary.
- 4 large eggs
- 120g smoked salmon
- 1 ripe avocado, sliced
- 4 slices of sourdough or gluten-free bread, toasted
- 1 tbsp white wine vinegar (for poaching)
- Small bunch of fresh dill
- 1 tbsp capers, drained
- Juice of ½ lemon
- Freshly ground black pepper
- Pinch of chilli flakes (optional)
Method
- 1
Bring a medium saucepan of water to a gentle simmer. Add the white wine vinegar.
- 2
Crack each egg into a small cup or ramekin. Create a gentle whirlpool in the water with a spoon, then slide each egg in one at a time. Poach for 3 minutes for a runny yolk, 4 minutes for medium. Remove with a slotted spoon and drain on kitchen paper.
- 3
While the eggs cook, toast the bread and fan the avocado slices over each piece. Squeeze over the lemon juice and season with black pepper.
- 4
Lay the smoked salmon over the avocado, then place a poached egg on top. Scatter with capers, fresh dill, and chilli flakes if using.
- 5
Serve immediately.
Why this works for PCOS/PMOS
Higher protein intake supports muscle maintenance and reduces insulin resistance — two of the most impactful dietary levers for managing hormonal health.
Like this recipe?
Save it and discover more personalised recommendations in the Atlas app. Log the meal, tag the ingredients that mattered, and let Atlas connect it with later energy, cravings, and mood shifts.
Try Atlas free