Smoked Salmon and Dill Frittata

Why This Works for Intermittent Fasting

This frittata delivers a near-perfect fasting-friendly ratio: high protein from eggs and smoked salmon, healthy fat from butter and cream, and virtually zero carbohydrates. That combination keeps blood sugar stable and hunger at bay for hours, which makes it an excellent first meal to break a fast with — it won't spike insulin the way a carb-heavy breakfast would, and the omega-3s from the salmon support the anti-inflammatory benefits many people are already getting from fasting.

Ingredients

• 8 large eggs
• 1/4 cup heavy cream
• 150g (5 oz) smoked salmon, roughly torn
• 2 tablespoons butter
• 3 tablespoons fresh dill, chopped (plus extra for garnish)
• 100g (3.5 oz) cream cheese, cut into small chunks
• 1/4 cup spring onions, finely sliced
• Sea salt and black pepper, to taste
• 1 tablespoon lemon zest

Instructions

1. Preheat your oven to 180°C (350°F).
2. In a large bowl, whisk the eggs and heavy cream together until fully combined. Season with sea salt and black pepper.
3. Stir in the chopped dill and sliced spring onions.
4. Melt the butter in a 25cm (10-inch) oven-safe skillet over medium heat, swirling to coat the sides.
5. Pour the egg mixture into the skillet and let it cook undisturbed for 2–3 minutes, until the edges just begin to set.
6. Scatter the torn smoked salmon and chunks of cream cheese evenly over the top of the eggs.
7. Transfer the skillet to the oven and bake for 15–18 minutes, until the center is just set and no longer wobbly.
8. Remove from the oven, sprinkle with lemon zest and extra dill, and let rest for 5 minutes before slicing into wedges.

Nutrition Per Serving

Fasting Compatibility

This frittata is ideal for breaking a 16:8 or 18:6 fast, and works equally well as an OMAD centerpiece paired with a side salad. Its high protein and fat content promote satiety through a long eating window without the blood sugar swings that carb-heavy breakfasts can cause.

Related Recipes

• Omega-3 egg and smoked salmon frittata
• Smoked salmon and cream cheese stuffed cucumber boats
• Cream cheese and smoked salmon omelette

This recipe is for informational purposes only and is not medical advice. Always consult a qualified healthcare professional before making dietary changes, especially if you have an existing health condition.