Breakfast

Egg, Smoked Salmon and Gluten-Free Toast

Name: Egg, Smoked Salmon and Gluten-Free Toast
Yield: 1 serving
Ingredients: 185 g Egg whites; 2, about 34 g Egg yolks; 80 g Smoked salmon; 70 g Gluten-free bread; 80 g Spinach; 120 g Tomato; To taste Black pepper; To taste Chives; A squeeze Lemon

Soft scrambled whites with two yolks, spinach and tomato on toast, under smoked salmon. 46 g of protein for 514 kcal.

Calories: 514kcal
Protein: 46g
Fat: 15g
Carbs: 43g

Per serving, makes 1. Published 6 September 2026.

Allergens

Eggs
Fish

Many gluten-free loaves contain egg. Check the bag.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Egg whites185 g
Egg yolks2, about 34 g
The two yolks are 109 kcal and 9 g of fat, most of the fat on the plate. Leaving them out is a genuinely different breakfast, which is the point of the article this meal came from.
Smoked salmon80 g
Gluten-free bread70 g
Gluten-free loaves run from roughly 200 to 300 kcal per 100 g. That single choice moves this breakfast between 479 and 549 kcal on identical weights.
Spinach80 g
Tomato120 g
Black pepperTo taste
ChivesTo taste
LemonA squeeze

Method

Wilt the spinach in a dry non-stick pan over medium heat, squeeze out any water and set it aside.
Whisk the egg whites with the two yolks and season with black pepper.
Pour into the same pan on a low heat, stirring slowly so the curds stay soft, folding the spinach back through just before they set.
Toast the gluten-free bread, slice the tomato and lay it over the toast with a pinch of salt and pepper.
Spoon the eggs alongside, drape the smoked salmon over the top, and finish with chopped chives and a squeeze of lemon.
No fat in the pan at any point. The 15 g in the finished plate is the yolks, the salmon and the bread.

Worth knowing

This is the plate from the article on photo estimation. Photographed, it was read as 600 kcal; photographed with a note that the eggs were mainly whites, 425. Weighed, it is 514.
The spinach is dry-wilted deliberately. A tablespoon of oil in the pan would add about 120 kcal and would be invisible in a photograph of the finished plate.

Other breakfast recipes that share ingredients with this one, or every breakfast between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.