Category: Breakfast or Light Lunch | Low GI | 5 Minutes Prep
If you want a breakfast (or light lunch) that feels fancy without the fuss, this Smoked Salmon & Avocado on Dense Wholegrain Rye is your new go-to. Creamy avocado, tangy capers, and a squeeze of lemon lift the smoky salmon, while the dense rye bread keeps your blood sugar steady. Minimal prep, maximum flavour, and totally solo-cook-friendly — basically a health-conscious brunch on autopilot.
Nutrient Spotlight
- Smoked salmon – High-quality protein and omega-3 fatty acids to support heart and brain health.
- Avocado – Packed with monounsaturated fats for slow-release energy and satiety.
- Dense wholegrain rye – Low-GI carb base that helps keep blood sugar steady.
- Capers & dill – Low-calorie flavour boosters, rich in antioxidants and anti-inflammatory compounds.
- Lemon juice – Provides vitamin C and bright, fresh flavour.
Ingredients (Single Serve)
- 1 slice dense wholegrain rye bread
- 50g smoked salmon (approx. 2 slices)
- ½ ripe avocado
- 1 tsp capers, drained
- Small squeeze of fresh lemon juice
- Fresh dill sprigs or a pinch of dried dill
- Optional: freshly ground black pepper
Method
- Toast the bread (optional) – Lightly toast the rye slice if you prefer a firmer base.
- Prepare the avocado – Mash the avocado in a small bowl, adding a pinch of salt, pepper, and lemon juice.
- Assemble the toast – Spread the mashed avocado evenly over the rye slice.
- Top with salmon – Layer the smoked salmon slices on top of the avocado.
- Add flavour – Scatter capers over the salmon and sprinkle with fresh or dried dill.
- Serve immediately – Enjoy as-is, or pair with a handful of cherry tomatoes or cucumber slices.
Low GI Notes
- Dense rye bread provides a slow-release carbohydrate, helping maintain steady energy levels.
- The combination of protein (salmon) and healthy fats (avocado) further flattens blood sugar response.
- Avoid pairing with high-GI spreads like jam or honey if you’re sticking strictly to Low GI.
Storage & Reheating
- Best eaten fresh – Rye can become soggy if stored with avocado and salmon together.
- Pre-prep tip – Mash avocado separately and keep in an airtight container in the fridge for up to 24 hours; assemble just before eating.
Swaps & Variations
- Swap rye for pumpernickel or a seeded wholegrain bread slice.
- Add thin cucumber or radish slices for extra crunch.
- Replace salmon with smoked trout or cooked prawns for a different protein twist.
Craving a quick, low-GI breakfast that feels indulgent? Give this smoked salmon and avocado toast a try, and share your version in the comments. For more fuss-free, solo-friendly meals, check out the full 7-Day Low GI Meal Plan!
