The best-smoked salmon avocado toast, sliced cucumber, pickled onion, and everything bagel seasoning. This avocado toast is the ultimate easy breakfast, brunch, lunch, OR dinner!
There are a ton of stereotypes about avocado toast out there: it’s boring and flavorless, it’s eaten by millennials and millennials only, it’s totally hipster, etc. This avocado toast is none of these things! It’s loaded with flavor and color, bringing avocado toast from blah to the ULTIMATE meal.
Take a piece of your favorite toast, smash avocado right on there, generously layer smoked salmon, thinly sliced cukes, homemade pickled onion, and everything bagel season (AKA heaven).
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Smoked Salmon Avocado Toast Ingredients
Sliced bread – toast your favorite sliced bread. I like multigrain or sourdough toast the best!
Avocados – choose just-ripe avocados that aren’t super mushy but also aren’t hard.
Smoked salmon – I use cold-smoked salmon without any flavoring but you can use whatever looks the best in the grocery store!
Cucumber – I thinly slice half an English cucumber using a mandolin.
Red onion – I also thinly slice a small red onion using a mandolin.
Red wine vinegar – red wine vinegar is tangy and bright red, giving your red onion an extra burst of color while pickling them.
Cold water – cold water is mixed with red wine vinegar to dilute the vinegar and make it less pungent.
Everything bagel seasoning – everything bagel seasoning can typically be found right in the grocery store in the spice aisle. If you can’t find the blend, you can make your own! See the instructions listed in the FAQs.
Lime or lemon wedges – serve your avocado toast with lime or lemon wedges for a fresh pop of acid.
Instructions
In a bowl, add water, vinegar, and onion. Let onions pickle for at least 10 minutes.
Scoop half an avocado onto each piece of toast. Use the back of a fork to mash your avocado to desired consistency. You can also do this in a separate bowl with a potato masher!
After the smashed avocado is added to your toast, add a layer of smoked salmon on top of the avocado and then a layer of cucumber slices.
Drain your pickled onions and pat them dry with paper towels. Sprinkle a small handful of pickled onion on each avocado toast. Sprinkle toast with the desired amount of everything bagel seasoning.
Serve with lime or lemon wedges.
What to Serve With?
If you’re making smoked salmon avocado toast for breakfast or brunch, try serving it alongside freshly baked almond butter banana muffins, or my personal favorite – blueberry oatmeal muffins. A fresh fruit salad is also always a great side dish to any breakfast recipe.
Smoked Salmon Avocado Toast Benefits
Smoked Salmon Avocado Toast Improves Cardiovascular Health
Salmon is a rich source of omega-3 fatty acids (EPA and DHA) and potassium. The omega-3 and -6 fatty acids combined with potassium greatly contribute to heart health, as they reduce artery inflammation, lower cholesterol levels, and maintain blood pressure levels. Potassium helps to control blood pressure and prevent excess fluid retention.
Thus, regular salmon intake can significantly reduce heart-related medical conditions, including heart attacks, strokes, arrhythmia, high blood pressure, and high triglycerides. I have also written an article on Low Carb Salmon recipes.
Smoked Salmon Avocado Toast Repairs Damaged Tissues
Salmon is a good source of protein. In addition to essential nutrients, our body requires protein as it is the building block for bones, muscles, cartilage, skin, and blood.
It helps the body to build and repair tissues after an injury, protects bone health, and maintains muscle mass during weight loss. It also maintains a healthy metabolic rate and improves bone density and strength.
Excellent Vitamin B Complex Source
Salmon is rich in the entire vitamin B group—B3, B5, B7, B6, B9, B12, and so on. Vitamin B complex plays a pivotal role in maintaining a healthy balance of all bodily functions. The B group of vitamins works co-dependently to turn consumed food into energy, create and repair DNA, and reduce inflammation.
Among all the B vitamins, salmon is the richest in vitamin B3 (niacin) and vitamin B6. Vitamin B3 helps to lower cholesterol levels, whereas vitamin B6 improves brain health.
Salmon also has a good amount of B12 which is vital for the functioning of the brain and nervous system, hormonal balance, and several metabolic functions.
Assists in Proper Thyroid Function
One of the important functions of selenium is to maintain proper thyroid function. A decent portion of salmon can provide a considerable amount of selenium.
This essential trace mineral protects the thyroid gland from oxidative damage caused during the synthesis of the thyroid hormone. The cells of the thyroid gland produce hydrogen peroxide which is used to make the thyroid hormone.
Smoked Salmon Avocado Toast Promotes Brain Health
The high levels of DHA work in association with the vitamin A, vitamin D, and selenium in salmon to boost and improve brain function.
Omega-3 fatty acid supplements are used to treat psychological disorders like Alzheimer’s and Parkinson’s disease. Eating salmon during pregnancy can assist with improved fetal brain development and health.
Smoked Salmon Avocado Toast May Cure Cancer
Based on the impressive omega-3 fatty acid content, salmon is considered a superfood. Medically, it is proven that omega-3 fatty acids can have a profound effect on cancer cells and kill tumors.
Certain cancer conditions like skin cancer, prostate cancer, colorectal cancer, liver cancer, UVB-induced skin cancer, and brain tumors may be treated and prevented with omega-3 fatty acids. You can get more from this video.
Smoked Salmon Avocado Toast Fights Joint Inflammation
Again the omega-3 fatty acids in salmon help to reduce various inflammatory joint conditions including osteoarthritis. Salmon contains a group of small proteins called bioactive peptides.
One such bioactive peptide, called calcitonin, is known to increase, regulate, and stabilize collagen synthesis in human osteoarthritic cartilage.
Smoked Salmon Avocado Toast Builds Cognitive Intelligence in Children
Since salmon is good for brain health, expecting mothers should eat salmon to build cognitive skills and learning capabilities in children. It should also be included in the diet of growing children, as salmon can also help to curb ADHD and enhance academic performance.
Antioxidant Properties
The pink color of the salmon comes from the presence of astaxanthin, a member of the carotenoid family of antioxidants. Unlike other carotenes and carotenoids, astaxanthin doesn’t get converted to retinoids in the human body. It is an antioxidant by nature and is good to prevent cardiovascular, immune, inflammatory, and neurodegenerative diseases.
Conclusion
This avocado toast with smoked salmon is a balanced breakfast, full of healthy fats to keep you full all morning long. Â
Nobody likes soggy avocado toast! The trick is to give the sourdough a second to let off some steam after coming out of the toaster before assembling. This way the heat isn’t trapped under the avocado, and you have a nice sturdy base to build on.
Absolutely! Aside from the sourdough bread, this is a very keto-friendly recipe. Just sub your favorite keto bread for the sourdough and proceed with the rest of the recipe.
This smoked salmon avocado toast recipe is easily adaptable to a gluten-free diet by simply substituting your favorite gluten-free bread for sourdough.