Last week I had a regular reader request a smoked salmon breakfast recipe. Along with their request they also asked if smoked salmon is healthy for you as it’s something they enjoy at least once a week as a breakfast treat. The one thing I strongly encourage to those living a Primal lifestyle is to make it work for you. If that means having something you usually wouldn’t once a week, then go ahead and have it. As long as you’re living a Primal lifestyle a majority of the time for it to have an impact on your health and wellbeing, then it’s fine.

Some people may argue that smoked salmon is a processed meat, and whilst it’s a fish that’s undergone a smoking process to sustain a smoked flavour, I would say it still has it’s health benefits. Just like fresh salmon, it’s still a good source of protein, healthy fats, B vitamins, vitamin D, magnesium and selenium. Due to it’s high content of omega-3 fatty acids, salmon has also been known to help lower heart disease and Alzheimer’s disease.

However, the reason being why some people would argue that it’s not the healthiest fish option for you is because of it’s high sodium content. Three ounces of smoked salmon contains more than one third of a day’s worth of sodium, whereas the same serving size of fresh salmon that’s been cooked has 50 milligrams of sodium. Quite the difference. My argument back would be to eat organic smoked salmon in moderation and try to get some fresh salmon in your diet when possible. As for the sodium – drink a lot of water and indulge in lots of vegetables and berries (my favourite kind of fruit). A high intake of fruits and vegetables can help protect the lining of our stomach from the sodium.

My smoked salmon egg bake is quite possibly the easiest breakfast recipe you could prepare for yourself in the morning. Have no doubts though, it’s still a delicious breakfast recipe and thanks to it’s high omega-3 intake, it’s a dish that will leaving you feeling full and satisfied all morning long. I use two eggs in this recipe, however if you’re after a little more healthy fats then add another. I often find that a high fat/high protein breakfast leaves me less hungry throughout the day as it keeps my body well fuelled.

Like I said, this recipe is high in fats, high in protein and low in carbs, making it the ultimate Primal dish to start the day with. It’s also very adaptable so feel free to mix up your seasoning. I’ve used dill as it’s a delicious paired with fish and if you’re yet to try it, I seriously urge that you do! It’s a flavour I will never tire of.

How Primal friendly is this recipe? 9/10


Smoked Salmon Egg Bake

A simple, yet truly delicious breakfast dish that will keep you full until lunch time thanks to it's high fat and protein content! 

Course Breakfast
Prep Time 2 minutes
Cook Time 15 minutes
Total Time 17 minutes
Servings 1 serving


  • 1/2 slices smoked organic
  • 2 large eggs free range and organic
  • 1 cup spinach organic
  • 1/3 cup milk organic and full fat
  • salt and pepper to taste
  • 2 pinches worth dill organic
  • 1 wedge lemon organic


  1. Begin by pre heating your oven to gas mark to gas mark 4.

  2. In a bowl mix together your spinach and milk.

  3. In an oven-proof dish, add your salmon and spinach and then crack two eggs on top. 

  4. Season your dish with pepper and salt and then top with dill.

  5. Place in the middle of the oven to bake for 15-20 minutes (longer if you like your eggs hard).

  6. Once done, remove from the oven, serve with a lemon wedge and dig in!

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