I Had The Best Bagel And Lox In Bristol, VA. Here Is How I Healthified It At Home.

It’s rare, but sometimes I crave something savory for breakfast. Typically when it is time to eat my morning meal, I want a “carby” concoction on the sweeter side: think oatmeal with nut butter, a yogurt parfait with fruit, or a smoothie bowl with gluten-free granola. However, as important as it is to consume high quality protein first thing for optimal blood sugar balance, I am trying to retrain my tastebuds.

A few days before Christmas, my family and I spent a couple of nights in Bristol, VA for a holiday dinner. There was a southern-style restaurant adjacent to our hotel lobby where we went to brunch. Although the Belgian waffles immediately caught my attention, I knew that was not what I needed for the festivity-filled day ahead. I chose the bagel and lox instead, which offered a great balance of protein, carbohydrates, and fat for sustained satiety.

cured salmon, herb goat cheese, shallot marmalade, fresh greens, everything bagel

It exceeded my expectations, and I made a mental note to recreate it at home. Given that I try to eat gluten-free most of the time, here is how I Healthified the recipe upon returning to my kitchen:

  • Gluten-free sourdough toast (The Homestead Oven brand)
  • Dijon mustard
  • Avocado + goat cheese mash
  • Homemade everything bagel seasoning (Icelandic sea salt, black sesame seeds, garlic powder, onion powder. You can also use a store-bought blend.)
  • Smoked salmon
  • Broccoli microgreens


  1. Toast slice of gluten-free sourdough to desired doneness. Spread on a thin layer of Dion mustard.
  2. Make the avocado + goat cheese mash. Using half of an avocado and 1 tablespoon of goat cheese per serving, mash together in a small bowl. Spread it on the toast.
  3. Make the everything bagel seasoning, or sprinkle on a store-bought blend.
  4. Top with smoked salmon and microgreens. Enjoy!