Smoked Trout & Egg Salad Plate

Lunch · Easy · 8 min (8 prep + 0 cook) · Makes 1 serving (~70 g protein). Use the planner's servings stepper to batch-cook.
High-proteinLow-carbGluten-freeNo-cook
Smoked Trout & Egg Salad Plate — high-protein lunch recipe

Smoked Trout & Egg Salad Plate delivers 70 g of protein for just 5 g net carbs — no cooking required — just assemble and eat. A filling, macro-balanced lunch that won't spike your blood sugar.

70 gProtein
5 gNet carbs
32 gFat
2 gFiber
588Calories

Ingredients

  • 150 g Hot-smoked trout fillets
  • 4 Large eggs (hard-boiled)
  • 40 g Light cream cheese
  • 80 g Low-fat cottage cheese
  • 100 g Watercress, cucumber & radish
  • Lemon, horseradish & dill, to taste

Equipment

  • mixing bowl

Method

  1. Flake the trout onto a plate with the halved eggs.
  2. Mix the cream cheese with horseradish, lemon and dill for a quick sauce.
  3. Add the salad and cottage cheese; spoon the sauce over the trout.

Storage & make-ahead

Best assembled fresh. Prep the components up to 2 days ahead, keep chilled, and combine just before eating.

Tip

Trout is rich in omega-3s. A no-cook, picnic-friendly plate.

Dietary swaps

Dairy-free: Light cream cheese → dairy-free cream cheese; Low-fat cottage cheese → dairy-free cottage cheese or blended silken tofu (for lactose intolerance or a dairy-free diet)

Full nutrition (estimated, per serving): 588 kcal · 70 g protein · 5 g net carbs · 32 g fat (12.5 g sat) · 2 g fiber · 6.5 g sugar · 780 mg sodium. Allergens: Milk, Egg, Fish. Macros are realistic estimates from standard food-composition values; brands and portions vary.

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