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Mediterranean Diet 10 Minutes Breakfast: Avocado & Smoked Salmon Bagels

Avocado & Smoked Salmon Bagels Healthy Breakfast Mediterranean Diet Recipe By Registered Dietitian Maya Oueichek

Hey and welcome back to the blog! Today, I'm excited to share a favorite and simple breakfast recipe that's bound to become a morning staple for everyone. Whether you're a busy professional, a dedicated parent, or simply someone who appreciates a delicious and nutritious start to the day, this recipe is for you. In particular, it's a fantastic choice for all the busy women out there juggling various responsibilities and looking for a quick, protein-packed, and hunger-satisfying breakfast option that doesn't compromise on flavor. Join me as we dive into the delightful world of our "Avocado & Smoked Salmon Protein Bagel" recipe and discover how it can be a game-changer for your busy mornings!

Avocado & Smoked Salmon Bagels Healthy Breakfast Recipe

Why You Should Try These Mediterranean Diet 10 Minutes Breakfast Bagels

Quick and Convenient: This recipe is a time-saver, making it perfect for busy mornings when you need a satisfying breakfast without spending too much time in the kitchen. You can prepare it in just a few minutes, allowing you to start your day with a nutritious meal even on hectic mornings.

Protein-Packed: With the inclusion of smoked salmon, this bagel is a protein powerhouse. Protein is essential for muscle maintenance, recovery, and overall well-being. Starting your day with a protein-rich meal can help you feel more energized and focused throughout the morning.

Satisfies Hunger: The combination of high fiber bagel, healthy fats from avocado, and protein from smoked salmon will keep you feeling full and satisfied for an extended period. This recipe is not only delicious but also a great choice for curbing mid-morning hunger cravings.


Avocado & Smoked Salmon Bagels Healthy Breakfast Recipe

  • 1 Toasted High Fiber Bagel ( I used Aldi's Keto Bagel )

  • 2 Tbsp Lite Cream Cheese

  • 1 Tsp Red Pepper Paste

  • 3 Oz Smoked Salmon

  • 1/2 Avocado

  • Jalapeños and Red Onions (to taste)

  • Garnish: Poppy Seeds and Red Pepper Flakes

Total Nutrition:

Calories: 500 kcal per serving

Protein: 35g

Fat: 25g

Carbohydrates: 36g

Fiber:  17g

*Disclaimer: This analysis provides a rough estimate and may vary slightly based on factors such as specific brands of ingredients and preparation methods.


  1. Start by toasting your high fiber bagel to your desired level of crispiness.

  2. Spread 2 tablespoons of lite cream cheese evenly on the toasted bagel halves.

  3. Mix 1 teaspoon of red pepper paste into the cream cheese, adjusting the amount to your preferred level of spiciness.

  4. Place 3 ounces of smoked salmon on top of the cream cheese mixture.

  5. Slice half an avocado and arrange the slices on the salmon

  6. Add sliced jalapeños and red onions according to your taste preferences. These will provide a satisfying crunch and a hint of spiciness.

  7. For the finishing touch, sprinkle poppy seeds and red pepper flakes on top of your bagel for extra flavor and a beautiful presentation.

Nutrition Benefits of This Avocado & Smoked Salmon Bagels Healthy Breakfast Recipe

Avocado & Smoked Salmon Bagels Healthy Breakfast Recipe

Omega-3 Fatty Acids:

Omega-3 fatty acids, found in abundance in smoked salmon, offer numerous health benefits, including:

Heart Health: Omega-3s can reduce the risk of heart disease by lowering blood pressure and improving cholesterol levels.

Brain Health: These fatty acids are important for cognitive function and may help with memory and mental clarity.

Inflammation: Omega-3s have anti-inflammatory properties, which can alleviate symptoms of inflammatory conditions like arthritis.

Eye Health: They may protect against age-related macular degeneration, a common cause of vision loss.


Protein is vital for various bodily functions and provides the following benefits:

Muscle Maintenance: Protein helps repair and build muscle tissues, supporting physical strength and recovery.

Satiety: Protein-rich meals keep you feeling full and satisfied, reducing the temptation to snack on unhealthy options.

Metabolism: Protein can boost your metabolism, aiding in weight management.


The high-fiber bagel contributes to overall nutrition by:

Digestive Health: Dietary fiber promotes healthy digestion and regular bowel movements.

Blood Sugar Control: Fiber can help stabilize blood sugar levels, preventing energy spikes and crashes.

Weight Management: High-fiber foods tend to be more filling, making it easier to control calorie intake.

Other Breakfast Recipes:


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