Salmon & Egg Scramble with Creamy Dill Yogurt Sauce

Name: Salmon & Egg Scramble with Creamy Dill Yogurt Sauce
Prep time: 10 min
Cook time: 5 min
Total time: 15 min
Ingredients: 1 tbsp olive oil; 4 large eggs; 1 cup salmon (leftover or canned, flaked); 2 tbsp almond milk (unsweetened); 1 tbsp dill (finely chopped); ⅛ tsp salt; 1 pinch pepper; ¼ cup Greek yogurt (plain 2% fat); ½ tbsp dill (finely chopped); ½ tbsp chives (finely chopped); 1 tsp lemon juice; 1 pinch salt

No ratings yet

This low-carb, high-protein, and diabetic-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.

Save Pin Print

Preparation Level 30 Minutes or Less, Quick & Easy

Servings 2

Preparation 10

Cook 5

Total 15

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.

Equipment

▢
Non-stick skillet
▢
mixing bowls

Ingredients

For the scramble:

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

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.

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.

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.

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

Saturated Fat

4.4

Trans Fat

0.04

Cholesterol

366

122

Sodium

348.5

Potassium

497.7

Carbohydrates

1.9

Fiber

0.1

Sugar

1.2

Protein

27.3

Vitamin C

1.7

Vitamin D

1.8

µg

Calcium

105

Iron

2.2

Magnesium

33.8

Zinc

1.7

* Percent Daily Values are based on a 2000 calorie diet.

Salmon & Egg Scramble with Creamy Dill Yogurt Sauce

Why Diabetes Friendly?

Equipment

Ingredients

For the scramble:

For the dill yogurt sauce:

Cooking Tips

Instructions

FAQ

Nutrition

Per serving

Categories

Leave a Reply Cancel reply

Other Breakfast recipes