This Lox ’n’ Loaded Bagel is a high-protein smoked salmon breakfast inspired by my cookbook, Low-Carb Comfort. This version keeps the flavor of a classic lox bagel while swapping traditional cream cheese for fresh Hass avocado.

That simple change adds fiber, potassium, folate, vitamin K, vitamin E, and heart-healthy monounsaturated fats while still giving the bagel a creamy, satisfying texture.

This recipe is perfect for anyone looking for a balanced breakfast that supports satiety, muscle maintenance, healthy aging, and real-life wellness without sacrificing flavor.

Lox ’n’ Loaded Bagel at a Glance

• Recipe Type: High-protein breakfast
• Main Protein: Smoked salmon and egg
• Healthy Swap: Avocado instead of cream cheese
• Prep Time: 10 minutes
• Cook Time: 5 minutes
• Total Time: 15 minutes
• Servings: 1 sandwich
• Calories: ~450
• Protein: ~25g
• Fiber: ~7g
• Omega-3 Fatty Acids: ~1,200mg+

Why This High-Protein Smoked Salmon Bagel Is Healthy

Protein for Muscle Maintenance

Smoked salmon and egg provide approximately 25 grams of protein to support muscle maintenance, recovery, satiety, and metabolic health.

Omega-3s for Heart and Brain Health

Salmon is a natural source of omega-3 fatty acids, which support heart health, brain health, healthy aging, and inflammation balance.

Avocado for Fiber and Healthy Fats

Avocado adds fiber, potassium, folate, vitamin K, vitamin E, and heart-healthy monounsaturated fats. It also replaces cream cheese with a fresh, nutrient-dense alternative.

Lox ’n’ Loaded Bagel Recipe

Ingredients

• 1 everything bagel, lightly toasted
• 2 oz smoked salmon, also known as lox
• ½ Hass avocado, mashed
• 1 egg, cooked over medium
• 2 tablespoons diced red onion
• Garlic salt, to taste

Instructions

1. Lightly toast the everything bagel until golden brown.
2. Mash the avocado until creamy.
3. Spread the mashed avocado evenly over the toasted bagel.
4. Layer smoked salmon over the avocado.
5. Add diced red onion.
6. Sprinkle lightly with garlic salt.
7. Cook the egg over medium and place it on top of the salmon.
8. Serve immediately and enjoy.

Estimated Nutrition Facts

Serving Size: 1 sandwich

Nutrition facts are estimates and may vary based on bagel size, salmon brand, avocado size, and preparation method.

Key Nutrients in This Recipe

Smoked Salmon

Smoked salmon provides complete protein, omega-3 fatty acids, vitamin B12, vitamin D, selenium, and niacin.

Avocado

Avocado provides fiber, potassium, folate, vitamin K, vitamin E, and heart-healthy monounsaturated fats.

Egg

Eggs provide complete protein, choline, vitamin D, vitamin B12, selenium, and essential amino acids.

Red Onion

Red onion provides antioxidants, quercetin, vitamin C, and plant compounds that support overall wellness.

Doctor’s Dose

One of the biggest mistakes people make when trying to lose weight is focusing only on eating less.

The goal is not just to eat less. The goal is to eat better.

Meals like this provide a balance of protein, fiber, healthy fats, and nutrient-dense carbohydrates that help support fullness, muscle maintenance, and sustained energy.

Small substitutions, like replacing cream cheese with avocado, can make a meaningful difference over time.

Frequently Asked Questions

Is a smoked salmon bagel high in protein?

Yes. This recipe provides approximately 25 grams of protein from smoked salmon and egg.

Why use avocado instead of cream cheese?

Avocado adds fiber, potassium, folate, vitamin K, vitamin E, and heart-healthy fats while still providing a creamy texture.

Is this recipe low carb?

This version uses a regular everything bagel, so it is not strictly low carb. To make it lower carb, use a low-carb or keto-friendly bagel.

Can I make this recipe ahead of time?

You can prep the avocado, red onion, and smoked salmon ahead of time, but it is best to toast the bagel and cook the egg right before serving.

More From Cooking with Dr. Co

This recipe is inspired by my cookbook, Low-Carb Comfort, and is part of the Cooking with Dr. Co series.