Salmon Avocado Kale Cups

Salmon Avocado Kale Cups

I have been on a kick of making sure I had three things in my breakfasts: Vitamin C, Potassium and Omega 3. On the other days I accomplished that by having and orange, a banana and a small piece of salmon. On a Sunday: I got fancier. I made cups from red pepper, kale and bacon then filled them with avocado and salmon. Is bacon healthy? Next question.

The process of building the cups isn’t that tricky. The end result is still fairly sturdy, so these could be made before the time then heated and filled with the last two ingredients (the avocado and salmon).
Yields: 3 servings


  • 1 red pepper
  • 1 bunch of kale
  • ⅓ of a large onion
  • 6 pieces of bacon
  • 3 eggs
  • 1 small avocado
  • 120-150g of smoked salmon (ie. lox trim)
  • Salt & pepper
  • Dill (½ tsp)


  • Frying pan
  • Cookie sheet
  • Mixing bowl
  • 1 sheet of parchment paper
  • 6 tooth picks
  • Stovetop
  • Oven

The Process

  • Preheat the oven to 350℉. Heat a frying pan to medium heat.
  • Prep the cookie sheet and putting down a sheet of parchment paper
  • Slice the red pepper into 3 1” thick rings
  • Tear off three large kale leaves
  • Lay down the kale leaves on the parchment paper. Place a red pepper ring on the kale.
  • Fry the bacon in the frying pan– not until it’s crispy: just until it softens, shrinks and cooks off some of its fat.
  • Remove bacon from frying pan. Use the tooth picks to hold them together and make two pieces of bacon into a ring to go around the red pepper.
  • Chop up the onions and fry them in the bacon fat.
  • Divide the onions and put those into the rings.
  • Pull the remaining kale off of the stalks and tear into small pieces. Fry those with salt, pepper and dill until the kale browns and starts to wilt a little.
  • Combine the cooked kale and three eggs in a mixing bowl. Mix well and divide into the three rings. Cook in the oven for 20 minutes.
  • Chop the avocado into small cubes.
  • Chop the salmon into small pieces.
  • When the cups come out of the oven, plate the ring, then pile in the salmon and avocado.
  • Enjoy.

The Benefits:

Nutrient Daily requirement
Vitamin A – 385%
Vitamin C – 115%
Vitamin D – 21%
Vitamin E – 22%
Vitamin K – 9%
Thiamin – 21%
Riboflavin – 77%
Niacin – 31%
Vitamin B6 – 42%
Vitamin B12 – 86%
Folate – 39%
Calcium – 22%
Nutrient Daily requirement
Iron – 36%
Magnesium – 17%
Phosphorus – 60%
Potassium – 24%
Sodium – 90%
Zinc – 25%
Copper – 26%
Manganese – 35%
Selenium – 156%
Pantothenic Acid 37%
Omega-3 – 472mg
Omega-6 – 3003mg

More info: