Breakfast

Poached Eggs with Smoked Salmon and Spinach

Name: Poached Eggs with Smoked Salmon and Spinach
Prep time: 12 min
Total time: 12 min
Yield: 1 serving
Ingredients: 2 large, about 110 g Egg; 80 g Smoked salmon; 120 g Spinach; 60 g Greek yogurt, 0% fat; A squeeze, for the yogurt Lemon juice; A few sprigs, chopped Fresh dill; 2 sprays Olive oil spray; To taste Black pepper

Two poached eggs on wilted spinach with smoked salmon and a spoon of lemon and dill yogurt in place of hollandaise. 42 g of protein for 363 kcal.

Calories: 363kcal
Protein: 42g
Fat: 18g
Carbs: 5g

Per serving, makes 1. 12 minutes of work. Published 8 September 2026.

Allergens

Milk
Eggs
Fish

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

Egg2 large, about 110 g
Smoked salmon80 g
As sold.
Spinach120 g
Greek yogurt, 0% fat60 g
Lemon juiceA squeeze, for the yogurt
Fresh dillA few sprigs, chopped
Olive oil spray2 sprays
Counted at a quarter of a gram per spray, which is what the nozzle on most bottles delivers. Four sprays is 9 kcal.
Black pepperTo taste

Method

Stir the lemon juice, dill and a grind of pepper into the yogurt and set aside.
Bring a pan of water to a gentle simmer. Crack each egg into a cup and slide it in, then poach for three minutes until the whites are firm and the yolks give when pressed.
While the eggs poach, wilt the spinach in a sprayed pan over a high heat for a minute and press out the water in a sieve.
Pile the spinach on a plate, drape the salmon over, sit the eggs on top and spoon the yogurt alongside.

Worth knowing

Hollandaise would put roughly 200 kcal on this plate. The yogurt does the same job of something cold and sharp against the yolk for 34.
Smoked salmon and the eggs between them give 42 g of protein, which is a lot for a breakfast under 400.

Other breakfast recipes that share ingredients with this one, or every breakfast between 300 and 450 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.