This Smoked Salmon Eggs Benedict is an Easy and Healthy Brunch Recipe. It’s made with smoked salmon, poached eggs, and a creamy yogurt sauce, and is a lighter take on the breakfast classic!
Note: This post is not sponsored by any brand, but does contain links to products from brands that I work with on a regular basis. All recommended products are ones I love to use in my own home.
Is it okay for me to admit that I am NOT the one who usually makes breakfast? That’s right– it’s the husband. On occasion, I do stumble out of bed ambitiously and start frying eggs or making French Toast, but usually these early morning food rituals fall to him.
He makes the coffee and eggs– and sometimes, when he’s feeling like doing something fancy, he poaches the eggs. A few blissful times a year, he starts poaching eggs while we just happen to have leftover lox in the fridge. And then the real magic happens, and we combine the two!
This Healthy Smoked Salmon Eggs Benedict is the perfect healthy brunch. However, it comes together quickly– so quickly, in fact, that it doesn’t HAVE to be stuck in the “brunch” category. Enjoy these breakfast stacks when you’re pressed for time, or when you’re enjoying a lazy morning around the house.
How to Poach an Egg (Without Vinegar, Water Swirling, or Gadgets)
Do you already know how to poach eggs? Do you have a no-fail method, or do you have a gadget you like to use? You can keep right on doing it that way! Here’s my method, which I love because it gives me gorgeous, delicious poached eggs without fail.
Bring about 3″ of water to a boil, and then reduce it to a simmer. Then, crack your eggs, one at a time, into a mesh sieve. The layer of albumen around the egg (a.k.a. the ugly part that floats in the water around the egg, leaves your poached eggs disfigured, and doesn’t taste good anyway), will drain straight through the mesh.
Then, slowly pour your eggs, one at a time, into your simmering water. Poach them 3-5 minutes, depending on how runny you like your eggs. Take them out of the water with a slotted spoon, and set them on a towel to dry.
Making a Healthy Brunch – Smoked Salmon Eggs Benedict
To make yourself a couple stacks of Smoked Salmon Eggs Benedict, you’ll need… (wait for it)… smoked salmon! For this recipe, you can use either cold-cured salmon (lox), or hot-smoked (cooked) salmon. Use whichever you prefer, or whichever you have on hand. (Want to learn more about lox vs. hot-smoked salmon? Read this post.)
I like my Smoked Salmon Eggs Benedict with lox. If you aren’t sure how to get lox, you can make your own, buy it in the seafood section at the grocery store, or order it online. (I usually have at least one package of Orca Bay’s 1 1/2 pound Nova Lox in my freezer, because not only is it high-quality, but I’ve also found it to be less expensive per ounce than what I find at the grocery store.)
If you’re using lox, keep in mind that you should never, ever, ever try to cook it, because you’ll ruin the texture. If, however, you’re using hot-smoked salmon, feel free to sear the salmon a little in a hot pan before assembling the sandwich stacks.
Next, poach the eggs, toast an English muffin, mix up the yogurt sauce, and slice an avocado. Stack the toast, avocado, salmon, and egg (in that order), and top it with a little green onion. Drizzle the yogurt sauce over your breakfast stack, and dig in!
Healthy Brunch: Smoked Salmon Eggs Benedict
Healthy Seafood Breakfast or Brunch
Smoked Salmon Eggs Benedict:
- 8 oz smoked salmon
- 2 eggs
- 1 English muffin, toasted
- 1/2 avocado, thinly sliced
- 1 green onion, diced (for garnish, optional)
Creamy Yogurt Sauce:
- 1/2 cup plain yogurt
- 2 TB Dijon mustard
- 2 tsp lemon juice, freshly squeezed
- pinch salt, to taste
Poaching the Eggs:
Bring about 3" water to boil in a saucepan. Reduce heat to a simmer.
Set a mesh sieve in sink or over a bowl, and crack 1 egg into sieve. Allow egg to drain for a few seconds, and then carefully pour egg into the water. Repeat for each egg. Simmer eggs 3-5 minutes, depending on desired doneness. Remove eggs from water with a slotted spoon. Set eggs on a paper towel to get rid of excess water.
Making the Creamy Yogurt Sauce:
Add all ingredients for the sauce into a bowl and mix. Salt to taste.
Assembling the Smoked Salmon Eggs Benedict:
Assemble your Eggs Benedict by layering one slice of the English muffin, half the avocado, and half the smoked salmon.
Top each stack with a poached egg, and pour sauce on top.
Garnish with green onion if desired. Serve immediately.
Calorie Information was calculated per serving using My Fitness Pal. Also note that the calories in lox can vary depending on the type of lox used. In general, wild Pacific salmon is leaner, and farmed salmon is fattier.