It’s too hot to cook? This low-carb dish is perfect for that! You can serve it for breakfast, lunch, or dinner on a hot summer day. You don’t even need an oven or stove. Its a quick 5-minute keto meal made with just a handful of ingredients.
With avocado and salmon as its main ingredients, this dish is a healthy mix of Mediterranean and Keto styles. It’s full of protein, healthy fats, and electrolytes. And thats what my new cookbook, The New Mediterranean Diet Cookbook is all about. It’s different from any other keto cookbook I’ve written because it focuses on healthy fats (with a full breakdown), nutrient density, and getting the most health benefits out of the food.
Smoked salmon can be a delicious and nutritious addition to a ketogenic diet. With its rich omega-3 fatty acids and high-quality protein, smoked salmon offers valuable health benefits. But is it keto? Let’s take a closer look at smoked salmon’s macros and carb count.
What is the Keto Diet?
The ketogenic or “keto” diet is a very low carb, high fat diet that puts your body into a metabolic state called ketosis. In ketosis, your body switches from burning glucose to burning fatty acids and ketones for fuel.
To get into ketosis, keto guidelines usually say to eat no more than 20 to 50 grams of carbs per day. Most of the calories in food come from fats, such as nuts, oil, butter, and fatty meats. Moderate protein is also key to prevent gluconeogenesis.
A ketogenic diet has been shown to aid weight loss, regulate blood sugar, increase mental focus and provide various other health benefits. Smoked salmon can potentially fit into keto macros and provide nutrition on this carb-restricted plan.
Nutrition Profile of Smoked Salmon
Smoked salmon is actually quite nutritious, providing:
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High-Quality Protein – Smoked salmon contains approximately 20 grams of protein per 3 oz serving Protein is important on keto for preserving lean mass,
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Omega-3 Fats: DHA and EPA, which are found in smoked salmon in large amounts, help reduce inflammation. This makes it great for heart and brain health.
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B Vitamins – Smoked salmon provides B vitamins including niacin, riboflavin and B12. These support energy and metabolism.
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Selenium – Smoked salmon is an excellent source of the antioxidant mineral selenium which boosts immunity.
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Potassium – Smoked salmon contains potassium which can help regulate blood pressure.
So in terms of its nutrition profile, smoked salmon can be an excellent choice on a ketogenic diet. But what about the carbs?
Are Carbs in Smoked Salmon Keto-Friendly?
Plain smoked salmon contains zero grams of carbs per serving. However, some brands add sugars and other carb-containing ingredients during processing.
When buying smoked salmon, read nutrition labels carefully. Look for options with no added sugars in the ingredients list. Wild caught smoked salmon tends to have fewer additives than farmed.
As long as no sugary seasonings or glazes are added, plain smoked salmon can be nearly zero net carbs. This makes it perfect for keto. Even options with 1-2g of carbs per serving would fit into daily carb allowance on keto.
Some examples of keto-friendly smoked salmon carb counts:
- Trader Joe’s Smoked Steelhead Salmon – 0g carbs per 2 oz
- Kirkland Signature Smoked Salmon – 1g carbs per 2 oz
- mymommashomemades.com Cajun Smoked Salmon – 1g carbs per 2 oz
So the vast majority of plain smoked salmon fits easily into keto carb intake limits. Just be mindful of any added sugars or glazes. Read labels and ingredients lists when purchasing.
Keto Smoked Salmon Recipe Ideas
There are many delicious ways to enjoy smoked salmon while staying keto. Here are some tasty recipe ideas:
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Smoked Salmon and Cream Cheese Roll-Ups – Spread cream cheese on smoked salmon and roll up.
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Smoked Salmon Deviled Eggs – Top deviled egg halves with smoked salmon and dill.
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Smoked Salmon Salad – Toss smoked salmon with spinach, avocado, red onion and lemon vinaigrette.
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Smoked Salmon Omelet – Add flaked smoked salmon to an egg white omelet with spinach and feta cheese.
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Smoked Salmon Dip – Blend smoked salmon with cream cheese, lemon juice and fresh dill. Serve with celery sticks or cucumbers.
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Smoked Salmon Pizza – Top a pizza crust made with almond flour with smoked salmon, capers, onion and fresh parsley.
With minimal carbs and plenty of healthy fats and protein, smoked salmon can be incorporated into both keto meals and snacks. It provides a nutritious burst of omega-3s to support ketogenic diet goals.
Buying and Storing Smoked Salmon for Keto
Opt for high-quality smoked salmon sold refrigerated rather than canned. Check the ingredients and select wild caught varieties with no added sugars or excessive preservatives.
Store smoked salmon properly to preserve freshness. Keep refrigerated and use within 3-5 days of opening. Frozen smoked salmon can keep for 2-3 months in the freezer. Thaw overnight in the fridge before using.
When buying smoked salmon for keto diets, aim for products with only one ingredient: salmon. Avoid any brand with added sugars or starchy binders that can increase the carb count. This keeps smoked salmon keto-friendly.
Is Smoked Salmon Keto-Approved?
Plain smoked salmon without sugary additions can definitely be part of a ketogenic lifestyle. It provides high-quality nutrition from protein and omega-3s without spiking carbs or blood sugar.
Smoked salmon makes the perfect easy keto snack or salad topping. It can even be incorporated into main dishes and appetizers for a nutrition boost. Just be sure to read labels and watch carb counts in flavored varieties.
So go ahead and enjoy delicious smoked salmon to enrich your keto diet with anti-inflammatory fats. With proper storage and preparation, smoked salmon offers a quick protein source to help you thrive in ketosis.
Recipe Adjustments for More Protein
Add one or two hard-boiled eggs, cut in half, and season with salt and pepper if you need more protein. You could also add more smoked salmon or use any fatty fish of choice. SMASH fish is high in omega 3 fats and ideal for a healthy low-carb diet.
Recipe Adjustments for More Fat
Do you need more fat or make this dish dairy-free? Swap mayonnaise for the sour cream. It only takes a few minutes to make your own mayo with healthy fats or buy that made with avocado oil. This summer dish of smoked salmon goes well with a dip made of garlic, herbs, or horseradish.
High Fat Superfood Series – Salmon
FAQ
Can you eat smoked fish on keto?
Is smoked salmon high in carbs?
How much salmon can I eat on keto?
Who should not eat smoked salmon?
Is smoked salmon keto?
Yes! Smoked salmon is keto. It is essentially just salmon that has been cured with salt, which is high in protein, healthy fats, and has zero carbs per 3-oz serving. If you’ve ever had smoked salmon (or lox as it’s called in many places), you know it is very expensive. However, you can easily make your own smoked salmon!
Is smoked salmon good for you?
Salmon is a source of high-quality protein, magnesium, and selenium. In addition, it provides healthy fatty acids for the body. It contains large amounts of omega 3, which prevents cardiovascular diseases, has anti-inflammatory properties, and prevents certain types of Cancer.
How do you cook smoked salmon on a keto diet?
Season both sides with salt and pepper. In a large bowl, whisk together the keto honey, coconut aminos, olive oil, smoked paprika, garlic powder, and ground ginger. Add the salmon to the bowl and turn the pieces to coat in glaze. Marinate for at least 10 minutes, or up to 1 hour.
Are salmon appetizers keto?
Creamy with hint of smoky, fresh goodness, this salmon appetizer is the perfect start to a date night, a cocktail party, or just a Monday night. Delicious, plus keto, plus surprisingly simple to pull together – that all adds up to irresistible. Looking for a diet that works for you?