Egg and Smoked Mackerel Paste

Egg and Smoked Mackerel Paste

Primal • Keto • Low-Carb • High-Protein • Gluten-Free Option • Pescatarian

Introduction

This Egg and Smoked Mackerel Paste is a creamy, savoury and protein-rich spread made with hard-boiled eggs, smoked mackerel, crunchy gherkins, onion, natural yogurt, mayonnaise and fresh chives.

Smoked mackerel provides a rich, distinctive flavour that pairs beautifully with creamy eggs, while chopped onion and pickled gherkins add freshness, acidity and crunch. Natural yogurt and mayonnaise bring everything together into a smooth, satisfying paste, and fresh chives provide a mild onion-like finish.

Combining eggs and oily fish makes this an especially nutrient-dense, high-protein recipe. It's easy to prepare ahead and works well for breakfast, lunch or a protein-rich snack.

Enjoy this Primal smoked mackerel and egg paste on its own, spooned into lettuce leaves, served with cucumber or other fresh vegetables, or alongside a Primal or low-carb bread alternative.

Benefits of All the Ingredients

Eggs

Hard-boiled eggs provide high-quality protein and give the paste its creamy, substantial texture.

Eggs contain complete protein with all nine essential amino acids and provide important nutrients including vitamin B12, selenium, phosphorus and choline.

The yolks also contribute fat and help create a naturally rich consistency when mashed with the mackerel, yogurt and mayonnaise.

Smoked Mackerel

Smoked mackerel provides both the main flavour and a substantial portion of the protein in this recipe.

Mackerel is an oily fish naturally rich in the long-chain omega-3 fatty acids EPA and DHA. It also provides high-quality complete protein and important micronutrients including vitamin B12, selenium and vitamin D.

Smoked mackerel can be relatively high in sodium, so taste the finished paste before adding any additional salt.

Onion

Finely chopped onion adds crunch and a sharp savoury flavour that cuts through the richness of the eggs and oily fish.

Onions belong to the allium family and provide small amounts of vitamin C and folate alongside naturally occurring plant compounds, including quercetin and organosulfur compounds.

Finely chopping the onion helps distribute its flavour throughout the paste without creating overly large pieces.

Pickled Gherkins

Gherkins provide acidity and crunch, helping balance the richness of the mackerel, eggs and mayonnaise.

Because pickled products vary considerably, choose gherkins without unnecessary added sugar when making a keto or low-carb version.

They can also contribute a significant amount of sodium, which is another reason additional salt may not be necessary.

Mayonnaise

Mayonnaise gives the filling a richer, smoother consistency and helps bind the chopped ingredients together.

For a Primal version, choose mayonnaise made with a suitable oil and a simple ingredient list, or use homemade mayonnaise.

The exact nutritional profile depends largely on the oil and other ingredients used to make it.

Natural Yogurt

Natural yogurt provides creaminess while balancing the richer mayonnaise and smoked fish with a slightly tangy flavour.

It provides high-quality dairy protein and calcium, and some varieties contain live bacterial cultures used during fermentation.

Plain, unsweetened natural yogurt is the best choice for keeping the recipe simple and avoiding unnecessary added sugar.

Fresh Chives

Fresh chives provide a mild onion-like flavour and a fresh finish.

They belong to the allium family and provide small amounts of vitamin K, vitamin C and provitamin A carotenoids.

Their delicate flavour works particularly well with eggs and smoked fish, adding freshness without overpowering the distinctive flavour of the mackerel.