Soft-Baked Salmon with Carrot Purée – A High Protein Meal That’s Easy on Digestion

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If you’re new to Wegovy, Zepbound or one of the other GLP-1 weight loss medications, you know that some meals feel too heavy or difficult to digest.

That’s why this Soft-Baked Salmon with Carrot Purée is the perfect solution—it’s light, high in protein, and incredibly gentle on the stomach.

The salmon is baked until perfectly soft and flaky, requiring minimal chewing while still being packed with healthy omega-3s and lean protein. The carrot purée is naturally sweet, creamy, and smooth, making it a gut-friendly alternative to heavier sides like rice or potatoes.

This meal is simple, comforting, and easy to prepare in under 30 minutes—exactly what you need on days when your appetite is unpredictable but your body still craves nourishment.

Why You’ll Love This Soft-Baked Salmon with Carrot Purée Recipe

• Easy to digest – Soft, flakey salmon and smooth carrot purée make this meal gentle on the stomach.
• High in protein and healthy fats – Supports muscle retention and keeps you full longer.
• Low in carbs, rich in fiber – Carrots provide slow-digesting fiber without causing bloating.
• Quick and simple – Ready in under 30 minutes with minimal ingredients.
• Meal-prep friendly – Stores well and reheats beautifully.

And Why It’s Fantastic for GLP-1 Users (aka Ozempic, Semaglutide, etc)

• 38g of protein per serving – Helps maintain lean muscle and prevent hunger crashes.
• Rich in omega-3s – Salmon supports brain health, inflammation reduction, and gut balance.
• No heavy carbs or hard-to-digest grains – Carrot purée provides fiber without being tough on digestion.
• Won’t trigger acid reflux – Mild flavors without heavy spices, garlic, or citrus.
• Easy to portion – Small, nutrient-dense servings help match changing appetites.

Soft-Baked Salmon with Carrot Purée Recipe

Ingredients

For the Soft-Baked Salmon:

• 2 salmon fillets (about 6 oz each)
• 1 tbsp olive oil
• ½ tsp salt
• ½ tsp black pepper
• ½ tsp dried dill (or fresh dill for a brighter flavor)
• 1 tbsp lemon zest (optional, for a mild citrus boost)

For the Carrot Purée:

• 3 large carrots, peeled and chopped
• 1 tbsp unsalted butter (or olive oil for dairy-free)
• ¼ cup unsweetened almond milk (or any plant-based milk)
• ½ tsp salt
• ¼ tsp ground cinnamon (optional, for warmth)

Instructions

Step 1: Bake the Salmon
Preheat oven to 375°F (190°C). Line a baking dish with parchment paper.

Place salmon fillets in the dish and drizzle with olive oil, then sprinkle with salt, pepper, and dill.

Cover loosely with foil (this helps keep the salmon extra soft and moist). Bake for 12-15 minutes, or until the salmon flakes easily with a fork.

Step 2: Make the Carrot Purée
While the salmon is baking, bring a pot of water to a boil. Add the chopped carrots and cook for 12-15 minutes, or until fork-tender.

Drain the carrots and transfer to a blender or food processor. Add butter, almond milk, salt, and cinnamon (if using). Blend until completely smooth. If needed, add a splash of almond milk for a thinner consistency.

Step 3: Assemble and Serve
Spoon carrot purée onto a plate and top with a serving of soft-baked salmon. Garnish with extra dill or a drizzle of olive oil if desired.

Nutrition (Per Serving, Serves 2)

• Calories: ~480
• Protein: ~38g
• Carbs: ~16g
• Fat: ~26g

A Few Tips for the Chef:

• For an even softer salmon texture – Bake at 325°F for 20-22 minutes instead of 375°F. Lower heat means an ultra-tender, melt-in-your-mouth fillet.
• Make it dairy-free – Swap butter for extra olive oil in the carrot purée.
• Want more fiber? – Add a handful of steamed spinach on the side for extra nutrients.
• Meal prep tip – Store salmon and purée separately in airtight containers for up to 3 days. Reheat gently in a skillet over low heat with a splash of water.
• Customize the purée – If carrots aren’t your favorite, try making a butternut squash or sweet potato purée instead!

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