Courgette, mushroom and smoked salmon scrambled eggs (low‑carb)
A quick, low‑carb breakfast: silky scrambled eggs folded with courgette, chestnut mushrooms and smoked salmon.
This is the kind of low‑carb breakfast that feels indulgent but keeps the carbs low and the satisfaction high. Quick to make on a busy morning, it balances creamy eggs with smoky salmon and plenty of veg for texture.
Make it when you want something warming and protein‑packed without bread — perfect for weekday breakfasts or a lazy weekend where you don’t want to faff about. It’s forgiving, fast and tastes like you made an effort.
Ingredients
- 4 eggs
- 30 ml double cream
- 120 g smoked salmon
- 1 courgette — about 200 g, cut into half‑moon slices
- 150 g chestnut mushrooms — sliced
- 80 g baby spinach
- 1 brown onion — small, finely diced
- 1 garlic clove — finely minced
- 15 ml olive oil
- 10 g butter
- 10 g fresh chives — finely chopped
- 1/2 lemon — to squeeze over at the end
- salt — to taste
- black pepper — to taste
Instructions
Crack the eggs into a medium bowl, add the double cream and a generous grind of black pepper. Whisk until just combined — you want a bit of texture, not a froth.
Heat the olive oil in a large frying pan over a medium hob. Add the brown onion and sauté for 3–4 minutes until softened and translucent.
Add the chestnut mushrooms and courgette to the pan. Cook, stirring occasionally, for 6–8 minutes until the mushrooms are golden and the courgette is tender. Add the garlic clove for the final 60 seconds.
Stir through the baby spinach and cook for 30–60 seconds until just wilted. Remove the pan from the heat briefly.
Return the pan to very low heat. Add the butter to melt, then pour in the egg mixture. Using a spatula, gently push the eggs from the edges to the centre, folding as they set. Cook for 2–3 minutes until the eggs are softly set but still slightly runny — they will keep cooking off the heat.
Tear the smoked salmon into rough pieces and fold it through the eggs off the heat so it warms without overcooking. Season with salt and more black pepper if needed and sprinkle over the fresh chives. Squeeze over the lemon and serve immediately.
Tips
- Whisk the eggs gently — vigorous whisking makes them foamy; gentle mixing gives creamier curds.
- Cook the vegetables first and drain any excess moisture in the pan; watery veg is the main cause of soggy scrambled eggs.
- Finish the eggs off the heat so they stay soft — carryover cooking will set them the rest of the way.
- Make‑ahead: cook the veg and refrigerate for up to 48 hours, then warm gently and add freshly scrambled eggs when ready.
- Leftovers: store in an airtight container and eat within 24 hours; reheat gently on the hob to avoid rubbery eggs.
Substitutions
smoked salmon → streaky bacon, cooked until crisp (use 80 g)
Noticeably differentdouble cream → full‑fat Greek yoghurt, 30 g (stir in off the heat for creaminess)
Stays closecourgette → bell pepper, 100 g, sliced (adds a sweeter note and slightly more carbs)
Noticeably different
Nutrition
Per serving · estimated
- 460
- Calories
- 29 g
- Protein
- 13 g
- Carbs
- 32 g
- Fat
- 4 g
- Fibre
- 4 g
- Sugar
- 850 mg
- Sodium
FAQ
Can I make this dairy‑free?
Yes — swap the butter for a neutral oil and omit or replace the double cream with a splash of almond milk. Texture will be a touch less rich.
Is smoked salmon safe for breakfast every day?
Smoked salmon is nutritious and high in protein and omega‑3s, but it's relatively salty. Vary with other proteins (eggs, tofu, cooked fish) and watch overall daily salt intake.
Can I use frozen spinach?
Yes — thaw and squeeze out excess water before adding so your eggs don’t become watery.
Community Photos
No photos yet
Be the first to share your creation!