Salmon Frittata With Coconut Milk for Full GAPS

This salmon frittata combines soft green pepper, onion, and cherry tomatoes with eggs and homemade coconut milk. Cumin and paprika season the vegetables, while small flakes of salmon are spread through the skillet. Fresh cilantro finishes the top after baking.

It is a Full GAPS egg dish with no crust, flour, or cheese. The vegetables cook on the stove first, then the eggs finish in the oven. You only need half a cup of cooked salmon for the batch, so it is a useful way to use a small amount of plain fish you have already cooked.

Our family started GAPS in July 2024 and spent about three months on Intro. During that time, the way a food was prepared mattered alongside the ingredient itself. I want the stage notes close to the recipe for that reason. Eggs might be familiar from Intro, but this skillet of peppers, tomatoes, and spices belongs with Full GAPS meals.

What You Need

• 1 tablespoon coconut oil
• 1 green bell pepper, chopped
• 1/2 white onion, chopped
• 2 garlic cloves, minced
• 1 1/2 cups cherry tomatoes, halved
• 1 teaspoon pure ground cumin
• 1/2 teaspoon pure paprika
• Sea salt and black pepper, to taste
• 6 eggs, beaten
• 1/2 cup plain homemade coconut milk, cooled and stirred
• 1/2 cup plain cooked wild salmon, flaked
• 2 tablespoons chopped fresh cilantro

The green pepper and onion need to soften before the eggs go in. Chop them into fairly even pieces so you do not end up with large firm pieces surrounded by smaller ones that have already cooked. Mince the garlic separately; it goes into the pan after the pepper and onion have started softening.

Measure the cup and a half of cherry tomatoes, then halve them before adding them to the skillet. They soften and release some of their juice as they cook. You want that soft tomato texture through the frittata, not whole cherry tomatoes that stay firm until you cut into a wedge.

Stir the finished coconut milk before measuring half a cup. Homemade coconut milk can separate after chilling, with a richer layer at the top and thinner liquid underneath. Mixing it back together gives you a more even addition to the beaten eggs. Use the finished, strained milk from the linked recipe, not dry coconut mixed into the egg bowl.

The salmon must already be cooked. Buy fresh or frozen wild salmon, cook it at home, and measure half a cup after removing skin and bones and breaking the flesh into flakes. Plain leftover salmon works well here. Keep it free of butter, ghee, cream, or dairy-containing sauces if you want the frittata to remain dairy-free. Do not measure half a cup of raw fish and assume it is the same starting ingredient.

Cumin gives the vegetables an earthy flavor, and paprika adds its own pepper flavor and color. The heat depends on the paprika you use. Sweet paprika gives a gentler result; hot paprika makes the same half-teaspoon amount more noticeable. Choose a pure spice, rather than a seasoning mix with starch or sugar.

Cook The Vegetables, Then Add The Eggs

Heat the oven to 350°F and have an ovenproof skillet ready. A 10.25-inch skillet gives the six-egg mixture and its cooked filling room to spread. Beat the eggs with the half cup of coconut milk in a separate bowl before you reach the pouring step.

1. Prepare the ingredients. Chop the green pepper and half onion, mince the garlic, and halve the cherry tomatoes. Have the cooked, flaked salmon ready. Beat the eggs and coconut milk together until evenly combined.
2. Soften the pepper and onion. Melt the coconut oil in the ovenproof skillet over medium heat. Add the pepper and onion and cook for a few minutes, stirring, until they begin to soften. Add the garlic.
3. Season and add tomatoes. Stir in the cumin, paprika, salt, and pepper. Once the pepper and onion have cooked down a little, add the halved tomatoes. Cook until the tomatoes soften.
4. Distribute the salmon. Scatter the cooked salmon across the vegetables so the flakes are spread evenly through the skillet.
5. Add the eggs. Pour the egg and coconut-milk mixture over the filling, making sure it reaches across the pan and covers the contents evenly. Add a little more salt and pepper to taste.
6. Bake until set. Transfer the skillet to the 350°F oven. Bake for about 15 minutes, or until the eggs are set. Check the middle, which should be firm rather than liquid; an egg dish reaches 160°F in its center.
7. Finish with cilantro. Remove the skillet from the oven and set it on a heat-safe surface. Sprinkle the chopped cilantro over the top, then slice and serve. Use an oven mitt for the hot handle.

In Step 2, the onion begins to look translucent and the pepper loses some of its raw stiffness. The garlic joins them after that initial cooking. Stir it through the vegetables rather than leaving it in one spot on the pan bottom, where it can darken quickly.

At Step 3, the vegetables should smell savory from the garlic and cumin. The tomatoes soften at their cut edges and become less firm when pressed with the spoon. This happens before the egg bake. If you pour eggs over vegetables that are still hard, the eggs can finish cooking before the filling has the texture you want.

Step 4 is worth a moment of attention. Break up any large clumps of salmon and scatter the flakes across the pan. That way a wedge has some fish in it instead of one slice containing nearly all of the half cup. You are warming cooked fish through a vegetable filling, not trying to cook raw salmon under an egg layer.

When the eggs go in, pour over the filling rather than into one small spot. The egg mixture should settle around the vegetables. During baking, watch the center as well as the edges. Start checking around 15 minutes and take the skillet out when it is set. Leaving it in just to make the top very brown can make the egg layer firmer than you intended.

Where It Fits On GAPS

This is a Full GAPS preparation using eggs, cooked fish, vegetables, pure spices, coconut oil, and homemade coconut milk. The homemade milk matters: the 2020 GAPS book allows homemade coconut milk and excludes canned coconut milk. Make the milk separately, then measure the half cup needed here.

The same book recommends buying fish fresh or frozen and cooking it at home. That is why the salmon ingredient here is plain cooked wild salmon, measured after cooking. Keep the half-cup amount and spread the flakes through the pan as directed.

This version is dairy-free when the salmon is plain and contains no milk-derived fat or sauce. It contains eggs and fish, and it has no nuts. The coconut-milk choice keeps heavy cream out of the egg mixture.

It is not an early Intro recipe. Stage 3 introduces gently cooked eggs and cooked vegetables, but that does not make this pepper, tomato, and spice mixture the same preparation. For an earlier-stage egg breakfast, use the gently fried or scrambled egg guidance in the Stage 3 guide. The vegetables also keep this frittata outside No-Plant GAPS. Removing them would change the filling rather than leave you with the same recipe.

Serving And Keeping Leftovers

This makes one skillet batch. Cut wedges according to the appetites at your table and what else you are serving; there is no fixed serving count for the recipe. Slide a broad spatula underneath each wedge so the cooked tomatoes and fish stay with the eggs.

A little homemade green sauerkraut alongside gives a tart contrast to the eggs and salmon. Keep it beside the warm wedge instead of baking it into the frittata. If you want another skillet breakfast for a different day, beef and zucchini frittata uses ground beef and thinly sliced zucchini without the coconut-milk mixture.

Refrigerate leftover wedges in a covered container. Warm the portion you want in the oven or gently in a pan until hot throughout. The eggs and fish are already cooked, so avoid frying the bottom into a hard layer while the center warms.

For a whole-fish meal instead of an egg dish, pan-seared salmon uses salmon portions with ghee or butter. It is a different preparation from the plain fish used in this dairy-free frittata, with its own directions for cooking the fillets.

Recommended Equipment

Use an ovenproof skillet for the stovetop and 350°F baking steps. A Le Creuset Signature skillet in Artichaut, in the 10.25-inch size, suits this batch. Keep the handle clear when moving it from the stove into the oven.

A board, knife, measuring cups and spoons, mixing bowl, whisk, broad spatula, food thermometer, and oven mitt cover the remaining work. Prepare the egg mixture before the vegetables finish softening so you can pour it in without leaving the skillet unattended while you find a bowl.

Frequently Asked Questions

Is The Salmon Raw When It Goes In?

No. Use half a cup of plain, already-cooked wild salmon. Measure it after cooking and flaking, and remove skin and bones before adding it.

Can I Leave Out The Coconut Milk?

This version uses half a cup beaten into the six eggs. Keep that amount rather than leaving it out and expecting the same egg mixture.

Is It Very Hot?

Cumin is earthy rather than fiery, and the paprika determines much of the heat. Choose pure sweet paprika for a gentler frittata or hot paprika if you prefer more heat, keeping the half-teaspoon amount.

Why Cook The Tomatoes Before Baking?

The skillet step softens them before the eggs set around the filling. Add them after the pepper and onion have begun to cook down, then wait for the tomatoes to soften before adding the fish and eggs.

Can I Double It?

Use the card’s doubled amounts and divide between two matching skillet batches. Keep the same set-egg endpoint rather than doubling the oven time or crowding twice the filling into one pan.

Breakfast Ideas For The Week Ahead

The planned Breakfast Cookbook and free 10 GAPS Breakfasts collection will give you more options to rotate through the week. Watch the WFLI shop for their release when you want the next breakfast planned before the morning starts.

Salmon Frittata With Coconut Milk Recipe