HEALTHY RECIPES
Pan-Seared Eggs with Smoked Salmon, Wild Arugula & Avocado
Medically Reviewed & Fact-Checked by FastingTracker Medical Board • Written by
Aly Owen •
Updated: Sep 21, 2026
✨ Key Takeaways
- Learn the best practices of intermittent fasting for optimal health.
- Understand how to track your fasting windows effectively.
- Discover the science-backed metabolic benefits of fasting.
In This Article
Healthy
A vibrant keto-friendly breakfast plate: pan-seared sunny eggs, thinly sliced wild smoked salmon, peppery arugula, and half an avocado drizzled with lemon oil.
⏱ Prep: 5 min🍳 Cook: 4 min
Ingredients
- 2 Large eggs
- 60g Wild smoked salmon
- 1/2 Ripe avocado, cubed
- 1 cup Fresh baby arugula (rocket)
- 1 tbsp Lemon juice
- 1 tsp Olive oil
- Everything bagel seasoning, sea salt
Instructions
- Fry eggs in olive oil until whites are opaque and edges crisp.
- Toss arugula with lemon juice and a pinch of salt. Place on plate with cubed avocado and smoked salmon.
- Slide warm fried eggs onto the plate. Dust with seasoning and serve immediately.
🔬 Nutritionist Note: Packed with anti-inflammatory omega-3 fatty acids and potassium, perfect for reducing systemic cortisol post-fast.
Total Time
9 mins
Phases
Prep: 5m
Cook: 4m
Yield
1 servings
Nutrition
420 kcal
Ingredients
- 2 Large eggs
- 60g Wild smoked salmon
- 1/2 Ripe avocado, cubed
- 1 cup Fresh baby arugula (rocket)
- 1 tbsp Lemon juice
- 1 tsp Olive oil
- Everything bagel seasoning, sea salt
Instructions
- Fry eggs in olive oil until whites are opaque and edges crisp.
- Toss arugula with lemon juice and a pinch of salt. Place on plate with cubed avocado and smoked salmon.
- Slide warm fried eggs onto the plate. Dust with seasoning and serve immediately.
📚 Scientific Studies & Medical References (5 Sources) ▼
FastingTracker adheres to strict editorial standards, citing peer-reviewed clinical trials and authoritative medical institutions.
- New England Journal of Medicine (2019): de Cabo R, Mattson MP. Effects of Intermittent Fasting on Health, Aging, and Disease. N Engl J Med. 381(26):2541-2551. PubMed 31881139 • DOI
- Cell Metabolism (2014): Levine ME, Suarez JA, Brandhorst S, et al. Low Protein Intake and Periodic Fasting Promote Longevity and Autophagy. Cell Metab. 19(3):407-417. PubMed 24606898 • DOI
- Obesity (Silver Spring, 2018): Anton SD, Moehl K, Donahoo WT, et al. Flipping the Metabolic Switch: Understanding and Applying Health Benefits of Fasting. Obesity. 26(2):254-268. PubMed 29086496 • DOI
- Annual Review of Nutrition (2017): Patterson RE, Sears DD. Metabolic Effects of Intermittent Fasting. Annu Rev Nutr. 37:371-393. PubMed 28715993 • DOI
- Autophagy (2010): Alirezaei M, Kemball CC, Flynn CT, et al. Short-term fasting induces profound neuronal and systemic autophagy. Autophagy. 6(6):702-710. PubMed 20534972 • DOI
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