Salmon & Egg Scramble with Creamy Dill Yogurt Sauce
This low-carb, high-protein, and diabetes friendly salmon and egg scramble is a quick and delicious way to fuel your morning. Topped with a creamy Greek yogurt dill sauce, it’s perfect for pescatarians, gluten-free diets, and anyone seeking a healthy breakfast option.
Servings:
Why Diabetes Friendly?
- Low in Carbohydrates: Minimal carb content from eggs, salmon, and unsweetened almond milk; yogurt sauce is also low in sugar.
- High in Protein: Eggs, salmon, and Greek yogurt provide a protein-rich meal that helps regulate blood sugar.
- Healthy Fats: Olive oil and salmon offer heart-healthy omega-3s which support metabolic and cardiovascular health.
- Low Glycemic Ingredients: No added sugars or high-GI starches; ingredients won’t spike blood glucose levels.
- Portion Controlled: Balanced serving sizes to manage calorie intake and glycemic load.
- Anti-inflammatory Herbs: Dill and chives contain antioxidants that support overall health.
Advertisement
Equipment
- Non-stick skillet
- mixing bowls
Ingredients
For the scramble:
- olive oil 1 tbsp
- eggs 4 large
- salmon (leftover or canned, flaked) 1 cup
- almond milk (unsweetened) 2 tbsp
- dill (finely chopped) 1 tbsp
- salt ⅛ tsp
- pepper 1 pinch
For the dill yogurt sauce:
- Greek yogurt (plain 2% fat) ¼ cup
- dill (finely chopped) ½ tbsp
- chives (finely chopped) ½ tbsp
- lemon juice 1 tsp
- salt 1 pinch
Advertisement
Cooking Tips
- Use Wild-Caught Salmon: For better omega-3 content and lower toxin exposure.
- Fresh vs. Canned Salmon: Both work, but drain and flake canned salmon well; choose low-sodium versions if available.
- Egg Scramble Texture: Stir slowly and gently to retain fluffiness and prevent overcooking.
- Customize Sauce: Add a touch of garlic or capers for added zing, or replace yogurt with dairy-free versions for lactose intolerance.
- Meal Prep Friendly: Make the dill yogurt sauce in advance—it stores well in the fridge for up to 3 days.
- Serving Suggestion: Pair with a side salad or sautéed greens for a fiber-rich meal.
Advertisement
Instructions
- Heat olive oil in a non-stick skillet over medium heat.1 tbsp olive oil
- In a bowl, whisk together the eggs, salmon, almond milk, dill, salt, and pepper until well combined.4 large eggs, 1 cup salmon, 2 tbsp almond milk, 1 tbsp dill, ⅛ tsp salt, 1 pinch pepper
- Pour in the egg mixture, gently stirring with a spatula until the eggs are fully cooked, about 2-3 minutes.
- In a small bowl, combine Greek yogurt, dill, chives, lemon juice, and a pinch of salt. Mix well until smooth.¼ cup Greek yogurt, ½ tbsp dill, ½ tbsp chives, 1 tsp lemon juice, 1 pinch salt
- Divide the scramble between two plates and top each serving with a dollop of the dill yogurt sauce. Garnish with additional fresh herbs if desired.
Advertisement
FAQ
- Is this recipe suitable for someone with Type 2 diabetes?
Yes, it’s low in carbohydrates and high in protein, helping to keep blood sugar levels stable. - Can I make it dairy-free?
Yes, you can replace the Greek yogurt with an unsweetened plant-based yogurt alternative. - How can I reduce sodium further?
Use no-salt-added canned salmon and skip the added salt in both the scramble and sauce. - Is it okay to eat this on a ketogenic diet?
Yes, it fits well into keto diets, provided your total daily carb intake remains within limits. - Can I prep this ahead of time?
The yogurt sauce can be made up to 3 days in advance, but the egg scramble is best enjoyed freshly cooked for optimal taste and texture.
Advertisement
Nutrition
Per serving
Calories: 302.7kcal
Carbohydrates: 1.9g
Fiber: 0.1g
Sugar: 1.2g
Fat: 20g
Saturated Fat: 4.4g
Trans Fat: 0.04g
Protein: 27.3g
Nutrition Facts
Salmon & Egg Scramble with Creamy Dill Yogurt Sauce
Serving Size
1 cup
Amount per Serving
Calories
302.7
% Daily Value*
Fat
20
g
31
%
Saturated Fat
4.4
g
28
%
Trans Fat
0.04
g
Cholesterol
366
mg
122
%
Sodium
348.5
mg
15
%
Potassium
497.7
mg
14
%
Carbohydrates
1.9
g
1
%
Fiber
0.1
g
0
%
Sugar
1.2
g
1
%
Protein
27.3
g
55
%
Vitamin C
1.7
mg
2
%
Vitamin D
1.8
µg
12
%
Calcium
105
mg
11
%
Iron
2.2
mg
12
%
Magnesium
33.8
mg
8
%
Zinc
1.7
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
Categories
Leave a Reply
You must be logged in to post a comment.