This Smoked Salmon, Avocado and Egg Breakfast Plate is a PCOS-friendly recipe with 387 calories, 26.1g protein, and 12.9g carbs per serving. Ready in 18 minutes. High in fiber (6.1g), which supports insulin sensitivity.
Nutrition per Serving
This is a breakfast you build, not cook. Smoked salmon, soft boiled eggs, avocado and olives sit on one plate with crisp cucumber and tomato. Each serving has about 387 calories, 26g of protein and only 13g of carbs. There is no bread and no cream cheese, so it is dairy free and grain free.
Grocery list:
- Smoked salmon
- Eggs
- Avocado
- Black olives
- Cucumber
- Tomato
- Capers
- Lemon
- Fresh dill
- Olive oil
Nutrition notes: Figures are per serving of half the plate, worked from USDA FoodData Central values for every weighed ingredient. Smoked salmon, olives and capers are salty, so this meal is high in sodium. Skip the capers if you need to cut back.
Keeps: Boil the eggs up to 4 days ahead and keep them in the fridge in their shells. Slice the avocado just before you eat.
Ingredients
Instructions
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Bring a small pan of water to the boil. Lower in the eggs and cook for 7 minutes for a jammy yolk.Move the eggs to cold water for 2 minutes, then peel and halve them.Split the salmon, avocado, olives, cucumber and tomato between two plates.Add the eggs. Scatter over the capers and dill.Drizzle with olive oil and lemon juice and finish with black pepper.
Why this works for PCOS
The classic smoked salmon breakfast is a bagel with cream cheese. The bagel is fast starch and the cream cheese is dairy. This plate keeps the salmon and drops both.
What is left is protein and fat with very few carbs. Each serving has 26g of protein, 27g of fat and 13g of carbs. A breakfast like this barely moves blood sugar, which can help if you get a mid-morning energy crash.
The ingredients doing the work
- Smoked salmon: protein plus omega 3 fats.
- Eggs: two per serving, more protein and very filling.
- Avocado and olives: healthy fats that keep you full for hours.
- Cucumber and tomato: crunch and freshness for almost no calories.
Make it your own
If you want some slow carbs, add a small scoop of cooked quinoa or a few spoons of chickpeas. Hot smoked salmon or canned salmon both work if you prefer them.
How this fits a PCOS week
PCOS Meal Planner builds a week of meals around what you like to eat, keeps out the foods you avoid, and gives you one shopping list.
Why this Smoked Salmon, Avocado and Egg Breakfast Plate works for PCOS
With 26.1g of protein per serving (about 27% of calories), this Smoked Salmon, Avocado and Egg Breakfast Plate sits at the top end of the 25-35g per-meal range that the 2023 International PCOS Guideline recommends for managing insulin resistance and supporting lean mass. Higher-protein meals also blunt the glucose response when carbohydrates are included, which matters for women with PCOS because chronic insulin elevation drives androgen excess and irregular cycles.
The 12.9g of carbohydrates here come paired with 6.1g of fibre, which slows glucose absorption and produces a flatter post-meal blood sugar curve. Fibre is one of the most under-rated tools for PCOS: it feeds gut bacteria that produce short-chain fatty acids linked to improved insulin sensitivity, and it modestly lowers circulating androgens by binding bile acids in the gut.
Fat makes up about 62% of calories in this dish. Dietary fat plays a load-bearing role in PCOS because sex hormones are synthesised from cholesterol, and very-low-fat eating can suppress hormone production over time. The 2023 PCOS guideline does not specify a strict fat target, but most clinicians recommend at least 25-35% of calories from a mix of monounsaturated, polyunsaturated, and saturated sources.
Eating a substantial breakfast like this Smoked Salmon, Avocado and Egg Breakfast Plate is one of the highest-leverage moves you can make for PCOS. In the Jakubowicz et al. 2013 trial published in Clinical Science, women with PCOS who front-loaded calories to breakfast reduced fasting insulin by 56% and increased ovulation rates 50%, with no change in total calories. Front-loading works because insulin sensitivity is highest in the morning and lowest at night.
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Frequently Asked Questions
Yes, this Smoked Salmon, Avocado and Egg Breakfast Plate recipe is designed to be PCOS-friendly. At 387 calories per serving with 26.1g of protein, it supports balanced blood sugar and hormonal health. It also provides 6.1g of fiber, which helps with insulin sensitivity.
This recipe takes about 18 minutes total. Prep time is 10 minutes and cook time is 8 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 387 calories, 26.1g protein (27%), 12.9g carbs, 26.7g fat. Plus 6.1g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.
Yes, this recipe works well as a PCOS-friendly Breakfast. At 387 calories, it fits within typical PCOS meal plan targets for Breakfast. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 2 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
Cook Another PCOS-Friendly Breakfast
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