How I lost 100 pounds eating high protein Keto, low net carb smoked salmon recipes

 

Hello my fellow foodies! Today at Great Food 4U I'm sharing how I lost 100 pounds eating keto diet high protein, low to zero net carb seafood and fish recipes. On the menu today, is smoked salmon salad and lox sandwiches. I'll give food swaps to get the same flavor if smoked salmon is out of the budget. 

First let's explore some health benefits of smoked salmon. 

• Rich in Omega-3 Fatty Acids: Smoked salmon is an excellent source of essential long-chain omega-3 fatty acids (EPA and DHA), which support heart health, lower triglycerides, reduce inflammation, and aid in cognitive function and brain health. Fatty fish like salmon is a great metabolism booster, too.

• High-Quality Protein: A standard serving provides a substantial amount of protein (roughly 15 to 18 grams per 3 ounces), which helps promote satiety, supports muscle repair and maintenance. Eating high protein satisfies hunger and curb cravings by providing sustained energy that keeps you feeling full longer.

• Abundant in Vitamin D and B12: It is exceptionally rich in Vitamin B12 (often exceeding 100% of the daily value per 100g), which is vital for nerve function and red blood cell production. It is also a great natural source of Vitamin D, supporting bone density and immune health.

• Essential Minerals (Selenium): Smoked salmon provides a high concentration of selenium, an important trace mineral that acts as an antioxidant, protects cells from oxidative damage, and supports thyroid function.

• Low Calorie Profile: It delivers high nutrient density with relatively few calories, making it an adaptable option for various dietary goals or calorie-conscious meal plans.

It's also high sodium, so those with hypertension or watching blood pressure should consider eating in moderation or using one of my workaround food swaps listed further on. Pregnant women should avoid cold-smoked salmon or choose hot-smoked or cooked alternatives. I prefer the canned hot-smoked salmon varieties over cold-smoked. I just used cold-smoked for the recipe image because it was on sale. Bumble Bee smoke flavored coho salmon is my go-to choice. I found it best-priced in a 12 pack at Amazon for around $31 with subscribe and save. 

Smoked salmon salad sandwich recipes

When I say smoked salmon salad, I don't mean the creamy sandwich spread type. I mean smoked salmon on a bed of lettuces using the oil with lemon juice, as a dressing. My lettuce of choice is baby arugula and/or spring mix baby lettuces. These alone are perfect but if I've got some radish, clover or alfalfa sprouts sprouted, I'll add those. These greens cut the saltiness of the smoked salmon. I will also add a sprinkle of reduced sugar dried cranberries, fresh sliced strawberries or pomegranate seeds to give the umami salt-sweet flavor. Part of how I lost 100 pounds was to create keto diet recipes high on flavor and low in added sugar and junk carbs. 

High protein smoked salmon sandwiches

The weight loss mojo of sandwiches lives in bread choices. How I lost 100 pounds had a lot to do with swapping HFCS breads with empty calories for high protein breads and wraps. Aldi offers a line of high protein keto wraps, zero carb tortillas and multi-seed L'Oven Fresh Protein Bread. A sandwich made with this bread as the open-faced one shown at the beginning of this article, packs a walloping 32 grams of protein for only 280 calories. Then top with fat-blaster pomegranate seeds or dried cranberries and capers. Now try my weight loss food swaps for cream cheese spread. 

💡 Weight Loss Food Swap Tip

I blend cottage cheese and swap for cream cheese and sour cream to get a high protein, low carb keto-friendly alternative to creamy cheeses and sauces.

Bagels and Lox

So, sorry Aldi-lovers, no Aldi bagels have the hechsher (kosher certification) which you need for the real Hebrew bagels and lox (a type of traditionally brine-cured salmon). Just Bagels, certain Thomas' Bagels and 365 by Whole Foods Market are kosher, so use those. If you don't observer kosher, you can still enjoy a bagel and smoked salmon and Aldi keto everything bagels are my preferred choice but I will use plain to cut the sodium. 

Here's how I build my Einstein Bros "nova lox" knock off recipe:

1.  Aldi keto plain or everything bagel
2. spread with blended smooth cream cheese
3. Add wafer-thin sliced tomato and red onion (use beaver teeth knife sharpener to for those ultra thin veggie slices.)
4. Add drained smoked coho salmon with a little of the reserved oil to make it stick. 
5. Top with spicy sprout, capers and pomegranate seeds. 
6. Serve with two Medjool or Deglet Noor dates. 

Budget smoked salmon food swaps

You can still get all the weight loss benefits with other smoked fish workarounds. 

• Star-Kist hickory smoked tuna packets: at around $1 each on sale, tuna packets are the budget priced alternative. 
• Tuna canned in water seasoned with smoked paprika
• Any fish seasoned with smoked paprika. 
• Pan-seared fresh salmon seasoned with smoked paprika, Bragg's Liquid Amino, chia seeds, dill weed, lemon juice and plain Greek yogurt of a creamy fish-alicious recipe!