Breakfasts/ Main Meals

Smashed Avo, Smoked Salmon & Chopped Egg Salad

This is one of my all time favourite go-to meals.

Not only is it pretty delicious, but it’s low-carb – only 10g in total, and most of that is fibre – it’s high in protein too and packed full of super healthy omega-3 fatty acids.

Ok, that all sounds good, but why are omega-3’s so important?

Well, these incredible fatty acids play a crucial role in many functions of the body.

Firstly, they can help to maintain a healthy heart and reduce the risk factors associated with heart disease and metabolic syndrome, such as improving insulin sensitivity, lowering blood pressure and inflammation, and reducing levels of triglycerides in the blood.

Secondly, there’s been numerous studies that show omega-3’s can help alleviate depression and anxiety, improve brain function and decrease age-related mental decline, as well as reduce the risk of Alzheimer’s disease.

And then there’s the important part omega-3’s play in helping to maintaining good eye health, balancing hormones and keeping your skin soft, supple and wrinkle free.

So yeh, as you can see, Omega 3’s are pretty damn great πŸ™‚

But here’s the thing – unlike most other types of fats we need for regular healthy function, the human body is UNABLE to produce omega-3’s itself, so it’s absolutely vital you get them from the food you eat.

This means, that at least a couple of times a week, you want to pack your diet full of omega-3 rich foods like oily fish, nuts and seeds.

So this Avocado, Smoked Salmon & Chopped Egg Salad is going to be the perfect dish to help you hit your omega-3 quota.

And hopefully you’ll find it delicious too – give it a go and let me know!

Smashed Avocado, Smoked Salmon & Chopped Egg Salad

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By Becky Wright Serves: 1


  • 3 oz (85g) ripe avocado
  • 3 oz (85g) smoked salmon
  • 2 massive handfuls of washed baby spinach leaves
  • 2 whole eggs
  • Salt & pepper to taste



Firstly, boil the eggs - I like mine to be just under hard boiled so the yolk isn't completely firm, but boil to your liking. Once they're cooked, remove from the hot water and cool for a couple of minutes in some cold/iced water. Tip - you can always batch cook eggs and keep in the fridge for a few days before using in a recipe like this.


Whilst the eggs are boiling, place the avocado in a bowl and mash with a fork. Then chop the smoked salmon into bite size pieces and add to the avocado.


Once the eggs are cooled, roughly chop into biggish chunks and add to the avocado and smoked salmon. Mix altogether and season as you like.


Finally, serve on top of the spinach or you can mix the avocado, salmon and egg into the spinach before enjoying.

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