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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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Lemon Lime Granita

| Drinks & Smoothies, Ice-blocks, Members only

This lemon lime granita is a light, refreshing frozen treat that’s perfect for hot days. Made with fresh citrus juice and naturally sweetened with honey or rice malt syrup, it’s an easy homemade alternative to store-bought icy desserts. With just a few simple ingredients, you can create a beautifully textured granita that’s both tangy and…

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Creamy Polenta

| Members only, Side dishes

Creamy polenta is the ultimate comfort food—rich, smooth, and incredibly versatile. This simple dish makes a perfect side for hearty mains or can be enjoyed on its own with a drizzle of olive oil and extra parmesan. Made with bone broth for extra depth of flavour and nourishment, it’s a wholesome, warming addition to any…

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Baked Penne alla Vodka (One Pan)

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

This Baked Penne alla Vodka is a simple one-pan pasta dish that delivers rich, creamy, tomato-y flavours with minimal effort – perfect for busy households. Whether you’re hosting a dinner or preparing a comforting family meal, this baked version of the Italian classic recipe is versatile and really satisfying comfort food. Health benefits Tomatoes provide…

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Passionfruit Popsicles

| Ice-blocks, Members only

Passionfruit Popsicles are a refreshing, tropical treat that’s perfect for hot summer days. Made with just four simple ingredients, these popsicles are naturally dairy-free, gluten-free, and low in sugar, making them a healthy and satisfying snack for the whole family. Health benefits These passion fruit popsicles are loaded with vitamin C and antioxidants from the…

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High Protein Omelette

| Vegetarian, Breakfast, Members only

This high-protein omelette is a quick and delicious way to start your day with 32 grams of protein in just five minutes. Packed with eggs, cottage cheese, and parmesan, it’s light yet satisfying, and the optional hemp seeds give it an extra protein boost. Whether you enjoy it as is or pair it with smoked…

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Healthy Grain-free Brownie

| Baked Sweets, Desserts, Members only

This Healthy Grain-Free Brownie is a decadent yet nutritious treat made with black beans for a boost of fibre and protein. It’s rich in flavour, thanks to raw cacao powder and pure maple syrup, and has a satisfyingly dense texture. With chocolate chips and walnuts, it’s a perfect dessert or snack for those avoiding grains…

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Mango Macadamia Gluten-free Granola

| Breakfast, After School Snacks, Members only

This mango macadamia gluten-free granola is a naturally sweet, crunchy, and nutrient-packed breakfast option that’s completely gluten-free (and doesn’t contain oats). Made with real mango puree, macadamia nuts, and a mix of wholesome seeds, it’s bursting with tropical flavour and nourishing goodness. Health benefits Rich in healthy fats from macadamias and coconut, this granola supports…

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Mum’s Lemon Fish Bake

| Fish & Seafood, Members only

My mum’s lemon fish bake is a simple, nourishing one-pan meal that’s fresh, light, and packed with flavour. Mum made it for us when she stayed last Christmas holidays and I knew right away that I needed to share the recipe. Roasted potatoes, capsicum, and red onion create a delicious base, while white fish fillets…

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Healthy Raw Apricot Coconut Slice

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

This Healthy Raw Apricot Coconut Slice is the perfect energy-boosting snack, ideal for both adults and kids, especially before sports or high-energy activities. Packed with organic dried apricots, almonds, and coconut oil, it’s a wholesome, high-energy treat that fuels your day with essential nutrients. The mix of natural sugars and healthy fats makes it a…

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Baked Tomato Basil Gnocchi

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

Baked tomato basil gnocchi is a comforting, flavour-packed dish that combines pillowy gnocchi with a rich, homemade tomato sauce and melted cheese. It’s a great option for a weeknight dinner, offering both simplicity and deliciousness in every bite. You can easily customise it to suit your tastes with a range of add-ins, making it a…

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Iced Coconut Coffee

| Drinks & Smoothies, Members only

Iced Coconut Coffee is a refreshing twist on your usual espresso, combining the rich depth of espresso with the lightness and natural sweetness of coconut water. It’s perfect for those who love coffee but want a dairy-free or lighter option for their caffeine fix. I’ve always had a bit of a love-hate relationship with coffee….

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