Well Nourished HomepageWell Nourished

Simple recipes, whole foods, inspired health

soyfree

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…

This content is for members only – but right now, you can unlock it all with 80% off your first 3 months! Get instant access to 1,200+ healthy, delicious recipes, customisable meal plans, shopping lists, ad-free browsing, live chat with a naturopath, and our easy-to-use app. No contracts. Cancel anytime.

Claim your discount now!

Already a member? Log in here

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…

This content is for members only – but right now, you can unlock it all with 80% off your first 3 months! Get instant access to 1,200+ healthy, delicious recipes, customisable meal plans, shopping lists, ad-free browsing, live chat with a naturopath, and our easy-to-use app. No contracts. Cancel anytime.

Claim your discount now!

Already a member? Log in here

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…

This content is for members only – but right now, you can unlock it all with 80% off your first 3 months! Get instant access to 1,200+ healthy, delicious recipes, customisable meal plans, shopping lists, ad-free browsing, live chat with a naturopath, and our easy-to-use app. No contracts. Cancel anytime.

Claim your discount now!

Already a member? Log in here

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….

This content is for members only – but right now, you can unlock it all with 80% off your first 3 months! Get instant access to 1,200+ healthy, delicious recipes, customisable meal plans, shopping lists, ad-free browsing, live chat with a naturopath, and our easy-to-use app. No contracts. Cancel anytime.

Claim your discount now!

Already a member? Log in here

Quick Chicken Nachos

| 30 Minute Meals, Make-ahead Meals, Chicken, Members only

These Quick Chicken Nachos are one of those throw-together meals that feels special but is so easy to make. Juicy chicken thighs simmered with garlic, tomatoes and Mexican spices are paired with crunchy corn chips, a fresh salsa, and your favourite toppings. Serve buffet-style for a casual dinner or a crowd-pleasing platter, this recipe always…

This content is for members only – but right now, you can unlock it all with 80% off your first 3 months! Get instant access to 1,200+ healthy, delicious recipes, customisable meal plans, shopping lists, ad-free browsing, live chat with a naturopath, and our easy-to-use app. No contracts. Cancel anytime.

Claim your discount now!

Already a member? Log in here

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….

This content is for members only – but right now, you can unlock it all with 80% off your first 3 months! Get instant access to 1,200+ healthy, delicious recipes, customisable meal plans, shopping lists, ad-free browsing, live chat with a naturopath, and our easy-to-use app. No contracts. Cancel anytime.

Claim your discount now!

Already a member? Log in here

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…

This content is for members only – but right now, you can unlock it all with 80% off your first 3 months! Get instant access to 1,200+ healthy, delicious recipes, customisable meal plans, shopping lists, ad-free browsing, live chat with a naturopath, and our easy-to-use app. No contracts. Cancel anytime.

Claim your discount now!

Already a member? Log in here

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….

This content is for members only – but right now, you can unlock it all with 80% off your first 3 months! Get instant access to 1,200+ healthy, delicious recipes, customisable meal plans, shopping lists, ad-free browsing, live chat with a naturopath, and our easy-to-use app. No contracts. Cancel anytime.

Claim your discount now!

Already a member? Log in here

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…

This content is for members only – but right now, you can unlock it all with 80% off your first 3 months! Get instant access to 1,200+ healthy, delicious recipes, customisable meal plans, shopping lists, ad-free browsing, live chat with a naturopath, and our easy-to-use app. No contracts. Cancel anytime.

Claim your discount now!

Already a member? Log in here

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…

This content is for members only – but right now, you can unlock it all with 80% off your first 3 months! Get instant access to 1,200+ healthy, delicious recipes, customisable meal plans, shopping lists, ad-free browsing, live chat with a naturopath, and our easy-to-use app. No contracts. Cancel anytime.

Claim your discount now!

Already a member? Log in here

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…

This content is for members only – but right now, you can unlock it all with 80% off your first 3 months! Get instant access to 1,200+ healthy, delicious recipes, customisable meal plans, shopping lists, ad-free browsing, live chat with a naturopath, and our easy-to-use app. No contracts. Cancel anytime.

Claim your discount now!

Already a member? Log in here

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…

This content is for members only – but right now, you can unlock it all with 80% off your first 3 months! Get instant access to 1,200+ healthy, delicious recipes, customisable meal plans, shopping lists, ad-free browsing, live chat with a naturopath, and our easy-to-use app. No contracts. Cancel anytime.

Claim your discount now!

Already a member? Log in here

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…

This content is for members only – but right now, you can unlock it all with 80% off your first 3 months! Get instant access to 1,200+ healthy, delicious recipes, customisable meal plans, shopping lists, ad-free browsing, live chat with a naturopath, and our easy-to-use app. No contracts. Cancel anytime.

Claim your discount now!

Already a member? Log in here

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….

This content is for members only – but right now, you can unlock it all with 80% off your first 3 months! Get instant access to 1,200+ healthy, delicious recipes, customisable meal plans, shopping lists, ad-free browsing, live chat with a naturopath, and our easy-to-use app. No contracts. Cancel anytime.

Claim your discount now!

Already a member? Log in here

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…

This content is for members only – but right now, you can unlock it all with 80% off your first 3 months! Get instant access to 1,200+ healthy, delicious recipes, customisable meal plans, shopping lists, ad-free browsing, live chat with a naturopath, and our easy-to-use app. No contracts. Cancel anytime.

Claim your discount now!

Already a member? Log in here

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…

This content is for members only – but right now, you can unlock it all with 80% off your first 3 months! Get instant access to 1,200+ healthy, delicious recipes, customisable meal plans, shopping lists, ad-free browsing, live chat with a naturopath, and our easy-to-use app. No contracts. Cancel anytime.

Claim your discount now!

Already a member? Log in here

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…

This content is for members only – but right now, you can unlock it all with 80% off your first 3 months! Get instant access to 1,200+ healthy, delicious recipes, customisable meal plans, shopping lists, ad-free browsing, live chat with a naturopath, and our easy-to-use app. No contracts. Cancel anytime.

Claim your discount now!

Already a member? Log in here

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…

This content is for members only – but right now, you can unlock it all with 80% off your first 3 months! Get instant access to 1,200+ healthy, delicious recipes, customisable meal plans, shopping lists, ad-free browsing, live chat with a naturopath, and our easy-to-use app. No contracts. Cancel anytime.

Claim your discount now!

Already a member? Log in here

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…

This content is for members only – but right now, you can unlock it all with 80% off your first 3 months! Get instant access to 1,200+ healthy, delicious recipes, customisable meal plans, shopping lists, ad-free browsing, live chat with a naturopath, and our easy-to-use app. No contracts. Cancel anytime.

Claim your discount now!

Already a member? Log in here

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…

This content is for members only – but right now, you can unlock it all with 80% off your first 3 months! Get instant access to 1,200+ healthy, delicious recipes, customisable meal plans, shopping lists, ad-free browsing, live chat with a naturopath, and our easy-to-use app. No contracts. Cancel anytime.

Claim your discount now!

Already a member? Log in here

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.

This is just one of the many high-protein, nutritionally balanced breakfast recipes you’ll find in the 21-day Midlife Reset – empowering women to thrive through perimenopause, menopause and beyond and now part of the Well Nourished Family Membership.

The Midlife Reset is designed to gently support women in their 40s, 50s and beyond through this powerful life stage. It will help you:

✨ Feel clearer and calmer when brain fog or irritability show up
✨ Sleep more deeply and wake with steadier energy
✨ Support your body’s natural strength and metabolism
✨ Nourish yourself in a way that balances cravings and supports hormone health

With flexible meal plans, delicious recipes and simple lifestyle practices, you’ll feel supported every step of the way so you can embrace midlife with more ease, confidence and vitality.

You’ll get done-for-you meal plans, nourishing recipes and lifestyle tips that make eating well simple, delicious and sustainable – even with a busy household.

👉 Join the Midlife Reset here as part of the Well Nourished Family Membership and save over 75% off your first 3 months. It’s the most affordable way to get the support, tools and nourishment you need right now.

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…

This content is for members only – but right now, you can unlock it all with 80% off your first 3 months! Get instant access to 1,200+ healthy, delicious recipes, customisable meal plans, shopping lists, ad-free browsing, live chat with a naturopath, and our easy-to-use app. No contracts. Cancel anytime.

Claim your discount now!

Already a member? Log in here

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…

This content is for members only – but right now, you can unlock it all with 80% off your first 3 months! Get instant access to 1,200+ healthy, delicious recipes, customisable meal plans, shopping lists, ad-free browsing, live chat with a naturopath, and our easy-to-use app. No contracts. Cancel anytime.

Claim your discount now!

Already a member? Log in here

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…

This content is for members only – but right now, you can unlock it all with 80% off your first 3 months! Get instant access to 1,200+ healthy, delicious recipes, customisable meal plans, shopping lists, ad-free browsing, live chat with a naturopath, and our easy-to-use app. No contracts. Cancel anytime.

Claim your discount now!

Already a member? Log in here