Fennel Frittata with Smoked Salmon: A Blood Sugar Balancing Breakfast or Lunch

Sophie Vaz
Sep 7
2 min read

This fennel frittata with smoked salmon is rich in omega-3 fats and protein, making it a perfect filling breakfast or light lunch that helps balance blood sugar and supports hormone health. Quick to make and packed with flavour, it’s an ideal option for your sugar-free challenge.

Why This Frittata Supports Blood Sugar and Hormone Health

Eggs provide high-quality protein, while smoked salmon adds beneficial omega-3 fats, both of which help keep blood sugar levels steady and promote satiety. The addition of fennel, leeks, and fresh herbs adds fibre, antioxidants, and flavour, making this frittata nourishing and satisfying without any added sugar.

Ingredients

1 Tbsp olive oil
1 fennel bulb, thinly sliced
2 leeks, thinly sliced
1 Tbsp chopped dill
1 Tbsp chopped chives
A handful chopped flat-leaf parsley
8 large organic eggs
100ml almond milk
Salt and pepper, to taste
100g smoked salmon slices
1 Tbsp Lilliput capers
Sliced pickled red onions, to garnish

Directions

Preheat the oven to 180°C.
Heat olive oil in a medium cast-iron or ovenproof frying pan over medium heat. Cook the fennel and leeks, stirring, for 5–7 minutes, or until softened. Add dill, chives, and half of the chopped parsley.
Meanwhile, whisk eggs and almond milk together in a large jug. Season well with salt and freshly cracked black pepper.
Pour the egg mixture over the leek and fennel mixture. Cook for 2–3 minutes, until the edges begin to set.
Transfer the pan to the oven and bake for 15 minutes, until golden and just set.
Top the frittata with smoked salmon, scatter with capers, pickled red onions, and the remaining parsley.
Serve warm with a green salad.

Quick Tips for a Blood Sugar Balancing Meal

Using almond milk keeps this frittata dairy-light and sugar-free.
Adding fibre-rich veggies and fresh herbs helps slow digestion, keeping blood sugar levels steady.
Pairing protein and healthy fats ensures you stay full and satisfied until your next meal.

Want Personalised Support?

If you’re looking for custom strategies to balance blood sugar, improve hormone health, and stick to your sugar-free journey, I offer free 30-minute calls to guide you on the best approach for your body. Book your free call today!