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Jerk Chicken

| 30 Minute Meals, Chicken, Members only

This jerk chicken recipe is a quick and easy way to bring bold, smoky-sweet Caribbean flavours to your table without fuss. Using just a handful of pantry spices, olive oil and chicken breast, you can create a simple yet delicious meal that’s ready in under 30 minutes. Perfect for weeknight dinners or weekend BBQs, it’s…

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Tuna Omelette

| Budget Friendly, 30 Minute Meals, Fish & Seafood, Breakfast, Members only

When you need something nourishing and fast, this tuna omelette is a great go-to. It’s high in protein, full of flavour, and super versatile. Whether you’re using pantry staples or trying to use up leftover herbs and cheese, this is a throw-together meal that really delivers. Health benefits Eggs are a fantastic source of complete…

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Quick, Easy Caramel Sauce (dairy-free)

| Sauces and Dressings, Desserts, Members only

This luscious Coconut Caramel Sauce is a delicious, dairy-free alternative to traditional caramel. Made with just three simple ingredients, it’s rich, silky, and the perfect finishing touch for your favourite sweet treats. Health benefits Using rice malt syrup or maple syrup as a sweetener avoids refined sugar (and fructose), while coconut milk adds healthy fats…

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Date Apple Walnut Slice

| Baked Sweets, Desserts, Members only

This gluten-free, dairy-free Date Apple Walnut Slice is the ultimate nourishing treat—naturally sweetened with dates and maple syrup, loaded with fibre-rich apple, and spiced with cinnamon and ginger. It’s moist, comforting, and perfect for an afternoon snack or decadent dessert (especially when served with caramel). Health benefits Medjool dates provide natural sweetness, fibre, and antioxidants….

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Toscano Soup

| Soups, Members only

Toscano soup is the kind of comfort food that feels like a warm hug in a bowl. It’s hearty, full of flavour, and incredibly satisfying. It’s perfect for chilly evenings or when you need something fuss-free but delicious. I’ve based it on a soup I tried and loved in Italy and it features browned sausages,…

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Peppermint Belly Bliss Bites

| After School Snacks, No-bake Sweets, Members only

If you’re after a delicious, gut-loving treat, these Peppermint Belly Bliss Bites have you covered. They’re rich and chocolatey with a refreshing hit of peppermint and packed with ingredients that are specifically chosen to support healthy digestion. They’re super quick to make and perfect to keep on hand for a nourishing snack or after-dinner bite….

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Slow Cooked Beef Cheek Tostada

| Make-ahead Meals, Red Meat, Freezable Meals, Slow Cooked, Members only

There’s something incredibly satisfying about slow-cooked beef – and when you take the time to cook beef cheeks until meltingly tender and pile them onto crisp tostadas, magic happens. This Mexican-inspired Slow Cooked Beef Cheek Tostada is perfect for a casual weekend lunch or feeding a hungry crowd. The tangy lime crema and fresh toppings…

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Chicken Schnitzels (gluten-free)

| 30 Minute Meals, Chicken, Freezable Meals, Members only

These crispy, golden Chicken Schnitzels (gluten-free) are a healthier take on a classic favourite. Made with almond meal instead of breadcrumbs, they’re gluten-free and packed with flavour (though we have included a nut-free variation). Quick to cook and perfect with a simple salad or veggies, they’re sure to be a hit with the whole family….

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Banana Walnut Granola

| Breakfast, After School Snacks, Members only

This banana walnut granola is a delicious way to use up ripe bananas and makes a nourishing breakfast or snack. Lightly spiced with cinnamon, naturally sweetened, and full of texture from oats, buckinis, seeds and nuts—it’s a homemade pantry staple that’s both satisfying and versatile. Health benefits Bananas are rich in potassium and fibre, and…

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Mojo Chicken

| 30 Minute Meals, Chicken, Members only

Mojo chicken is a delicious, zesty dish inspired by Cuban flavours that’s perfect for weeknight dinners or weekend BBQs. Marinated in a mix of citrus, garlic, herbs and spices, the chicken grills beautifully with a charred outside and juicy inside. It’s fresh, simple and always a crowd-pleaser. Health benefits This recipe is not just delicious—it’s…

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Vegetarian Moussaka

| Budget Friendly, Make-ahead Meals, Freezable Meals, Vegetarian, Members only

This vegetarian moussaka recipe is the ultimate feel-good meal – nourishing, satisfying, and full of Mediterranean-inspired flavours. It’s perfect for weekend cooking or whenever you want a comforting dinner that’s also packed with vegetables. The layers of roasted eggplant, zucchini and potato, rich tomato sauce, creamy feta and spinach, and a golden cheese-topped béchamel make…

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Grain-free Bircher Muesli (with prunes)

| Breakfast, Members only

This Grain-Free Bircher Muesli (with prunes) is a wholesome, make-ahead breakfast that’s high in protein and full of fibre-rich ingredients. Naturally sweetened with prunes and mixed with creamy, probiotic yoghurt and fresh fruit, it’s a nourishing start to your day—no grains required. It’s a great gluten-free alternative to overnight oats. Health benefits With 21g of…

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Harissa-roasted Lamb Rump

| Red Meat, Members only

Harissa-roasted lamb rump is a delicious and easy way to bring bold North African flavours to your dinner table. I’ve recreated this from a meal I had at a Byron Bay restaurant many years ago. I often take notes of flavours and textures that I enjoy when I eat out and do my best to…

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Brazilian Cheese Puffs

| After School Snacks, Savoury Snacks, Sourdough Baking, Staples, Members only

These Brazilian cheese puffs are irresistibly light, crisp on the outside, and deliciously chewy in the center. Made with tapioca flour, they’re naturally gluten-free and easy to whip up in minutes. Whether you’re serving them as a snack, side dish, or party appetiser, they’re a crowd-pleaser that can be customised to suit different tastes.My hubby…

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Easy Chicken Saltimbocca

| 30 Minute Meals, Chicken, Members only

This easy chicken saltimbocca is my take on a classic Italian dish that delivers big flavours with minimal effort. Juicy chicken breasts are wrapped in salty prosciutto and fresh sage, then pan-seared to crispy perfection. A rich, buttery white wine sauce brings everything together, making this a restaurant-worthy meal that’s easy enough for a weeknight….

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Thai Red Curry Fish

| 30 Minute Meals, Fish & Seafood, Vegetarian, Members only

This Thai red curry fish is a beautifully fragrant and flavorful dish that brings together the richness of coconut milk, the spice of Thai Red Curry Paste, and the fresh brightness of lime. It’s a quick and nourishing meal perfect for any night of the week. Health benefits Packed with protein from firm white fish…

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Healthy Chocolate Crackles

| Healthy Lunchbox, After School Snacks, No-bake Sweets, Members only

This healthy chocolate crackle recipe is a nutritious twist on the classic childhood treat. Made with wholesome ingredients like coconut oil, cacao, and puffed grains, they deliver a rich chocolate flavour —without any refined sugar or processed fats. Health benefits Unlike traditional chocolate crackles made with hydrogenated trans fat (copha) and refined sugar, this version…

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Creamy Chicken Pesto Pasta Bake

| Make-ahead Meals, Pasta and Noodles, Chicken, Freezable Meals, Members only

This creamy chicken pesto pasta bake is the ultimate comfort food that’s both nourishing and satisfying. With a rich, creamy sauce made from cashews, parmesan, and a burst of fresh basil, it’s an easy, one-dish meal that the whole family will love. Whether you’re serving it for dinner or prepping it in advance for a…

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Simple Sausage Pasta (one pan)

| Pasta and Noodles, Members only

This simple sausage pasta (one pan) is a hearty, one-pan meal that’s packed with flavour and easy to make. With juicy sausage, aromatic herbs, and a rich tomato sauce, it’s a satisfying dish perfect for busy weeknights. Health benefits This one-pot pasta recipe provides a great balance of protein, healthy fats, and fibre. The tomatoes…

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Vegan Banana Pumpkin Muffins

| Healthy Lunchbox, Baked Sweets, Members only

These vegan banana pumpkin muffins are the perfect balance of naturally sweet and wholesome. The combination of ripe bananas, pureed pumpkin, and warming cinnamon creates a deliciously moist muffin that’s ideal for breakfast, lunchboxes, or an afternoon treat. With simple ingredients and an easy method, this is a great recipe to make ahead and freeze…

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Chicken Omelette

| Budget Friendly, 30 Minute Meals, Chicken, Breakfast, After School Snacks, Members only

This chicken omelette recipe is a perfect way to fuel your morning with a high-protein, low-carb meal. The combination of tender chicken mince, tamari, and fresh greens makes it a flavour-packed dish that’s both easy to prepare and incredibly satisfying. Whether you’re after a quick breakfast or a post-workout meal, this omelette is a great…

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Smoked Salmon Breakfast Bake

| 30 Minute Meals, Make-ahead Meals, Fish & Seafood, Freezable Meals, Breakfast

This Smoked Salmon Breakfast Bake is a nourishing, flavour-packed dish that’s ideal for a fuss-free breakfast or brunch (or even dinner). Loaded with greens, protein and omega-3s, it’s a wholesome way to start the day and also makes a great lunchbox addition. I especially love that it can be prepped ahead making it a super convenient recipe.

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Health benefits of this Smoked Salmon Breakfast Bake

Eggs provide high-quality protein (this dish has 34g per serve to be exact) and essential nutrients, while smoked salmon (especially if you can source wild caught smoked salmon) offers a great source of omega-3 fatty acids to support a healthy body. Leafy greens like spinach, zucchini and salad to serve boost the fibre and antioxidant content of this satisfying meal.

Ingredients

This recipe features a nutrient-rich combo of large eggs (preferably free-range), red onion, spinach, zucchini, hot smoked salmon, capers, and feta cheese for a deliciously savoury finish.

How to make this Smoked Salmon Breakfast Bake

To make this smoked Salmon breakfast casserole, start by softening the onion in a skillet, then stir through the spinach, zucchini and salmon. Whisk the eggs with black pepper, pour them over the vegetables/ salmon, and scatter with capers and feta cheese. Bake until puffed and golden.

Serving suggestions and how to store

Serve warm with a fresh side salad and/ or slices of avocado for a balanced meal. Leftovers can be stored in the fridge in an airtight container or frozen. Reheat in a low oven until just heated through.

Vary Smoked Salmon Breakfast Bake to suit your needs

Leave out the onion for an onion-free option. For a dairy-free option check out the instructions in the variations below the recipe. You can also substitute smoked salmon with cooked shredded chicken for a seafood-free option. This is such a versatile recipe.

For more protein rich breakfast recipes, click HERE.

This Smoked Salmon Breakfast Bake is a protein-rich, low-carb meal packed with vegetables and flavour—perfect for breakfast, brunch or lunch.
Print Recipe
5 from 3 votes

Smoked Salmon Breakfast Bake

This Smoked Salmon Breakfast Bake is a protein-rich, low-carb meal packed with vegetables and flavour—perfect for breakfast, brunch or lunch.
Prep Time10 minutes
Cook Time20 minutes
Total Time30 minutes
Course: Breakfast, Main Course
Servings: 4
Author: Georgia Harding

Ingredients

  • 1 tbsp olive oil
  • 1 red onion/s – finely diced
  • 10 egg/s
  • ground black pepper – to taste
  • 60 g spinach leaves – roughly chopped
  • 1 zucchini/s – grated
  • 150 g hot smoked salmon fillet/s
  • 2 tbsp capers – drained
  • 250 g feta cheese – or goat cheese

Serve

  • Salad (to serve)
Metric – US Customary

Instructions

  • Preheat your oven to 180℃/350℉ (fan-forced).
  • Heat a large oven proof pan or large skillet (approx. 30 cm) over a moderate heat.
  • Add the oil and onions to the pan and sauté until just soft.
  • While the onion is cooking blend or whisk together the eggs and season with black pepper to taste (and a little sea salt if you wish, baring in mind the feta is salty).
  • Once the onion has started to soften, add the spinach and zucchini to the pan and stir to wilt and evaporate any moisture. Remove from the heat.
  • Then add the smoked salmon (flaked into small pieces) to the pan.
  • Immediately pour over the egg mixture.
  • Finally, sprinkle over the capers and crumble over the feta cheese.
  • Bake in the preheated oven for 20 minutes or until puffed up and firm in the middle.
  • **If you don't have a pan you can transfer to the oven, you can saute the onion and vegetables and place in a casserole dish or baking dish with the salmon and eggs etc to bake.

Serve

  • With a side salad.

Make-ahead

  • Re-heat in a low oven, covered until just hot.

Store

  • Store in an airtight container in the fridge.
  • Can also be frozen.

Notes

Onion-free

Simply omit.

Seafood-free

You can also substitute smoked salmon with cooked shredded chicken.

Dairy-free

Omit the feta and add 2 more eggs plus a quarter cup nutritional yeast and sea salt. 

Different vegetables

Feel free to experiment with different flavour combos. This is very versatile!
 
 

What did your family think of this deliciously easy Brekkie Bake? Let me know in the comments below…

Waldorf Salad

| Members only, Salads

This fresh and crunchy Waldorf salad recipe is a twist on the classic, combining crisp apples, celery, toasted pecans, and juicy grapes with a creamy, dairy-free cashew dressing (instead of mayonnaise). It’s the perfect balance of sweet, tangy, and nutty flavours, making it a versatile side for any meal. Health benefits Packed with fibre from…

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Healthy Greek Moussaka

| Make-ahead Meals, Red Meat, Freezable Meals, Members only

This traditional Healthy Greek Moussaka is a hearty dish made with layers of roasted eggplant, a rich meat sauce, and a creamy white sauce. It’s the perfect meal for a family dinner or when entertaining guests, offering a delicious combination of textures and flavours. This recipe is easy to make and can be adapted to…

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