Delicious breakfast with fried eggs, salad, and smoked salmon on a rustic table.

Stovetop~25 minComplexity

Crispy Smoked Salmon and Fried Egg Stack

Name: Crispy Smoked Salmon and Fried Egg Stack
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 2 servings
Ingredients: Salmon, smoked, hot-smoked; Egg, whole, large, raw; Avocado, raw; Bread, crusty, white

This Crispy Smoked Salmon and Fried Egg Stack provides 12g protein and 126 calories per serving—a low-calorie, nutrient-dense breakfast option. Two servings come together in quick prep on the stovetop, making it repeatable for consistent morning macros. Works for starting your day at a calorie deficit while maintaining satiety pre-training.

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Ingredients

2 servings

•
Salmon, Smoked, Hot-Smoked(99g)
•
Egg, Whole, Large
•
Avocado
•
Bread, Crusty, White(50g)

Instructions

1Toast the bread slices over medium heat in a dry skillet for 2–3 minutes per side until golden brown and crispy, then transfer to a plate.
2Return the skillet to medium-high heat and lightly oil one half of the pan; place the salmon skin-side down on the dry (unoiled) half and cook for 3–4 minutes until the skin is golden and crispy and the flesh is heated through.
3While the salmon cooks, crack the eggs into the oiled side of the skillet and cook for 3–5 minutes over medium heat until the whites are set and opaque and the yolks reach your desired doneness (runny or fully cooked).
4Slice the avocado and divide the slices evenly between the two toasted bread slices.
5Top each avocado-covered toast with one fried egg, then break the salmon into two portions and arrange half on top of each egg.
6Serve immediately while the salmon and eggs are still warm.

Nutrition — Per Serving

126

calories

12g

protein

fat

Carbohydrates: 13g
Saturated fat: 0.6g
Sodium: 483 mg
Dietary fiber: 0.6g

2 servings per batch · ~75g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Crispy Smoked Salmon and Fried Egg Stack have per serving?

Each serving delivers 12g of protein and only 126 calories with 3g fat and 13g carbs. This is a very light, low-calorie option best used as a breakfast component rather than a standalone meal for macro tracking.

How long does Crispy Smoked Salmon and Fried Egg Stack take to prep?

Quick prep yields 2 servings, making this ideal for a fast breakfast when you're short on time. The stovetop method has you eating within minutes.

Is Crispy Smoked Salmon and Fried Egg Stack good for fat loss?

At 126 calories and just 3g fat per serving, this is extremely efficient for fat loss phases where you need a low-calorie breakfast option. Pair it with carbs and additional protein to round out your morning macros without excess calories.