Salmon and spinach rolled omelette
Nutrition per serving
A rolled omelette filled with smoked salmon and spinach, elegant and rich in both protein and omega-3. Low in carbohydrate, it is an ideal express meal when cutting, or for a healthy, high-protein brunch.
Preparation: 10 min | Cooking: 8 min | Servings: 2 | Difficulty: Easy
Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities listed. Household measures (spoonfuls, pieces) use average weights. 283 kcal · 24 g protein · 1 g carbohydrate · 20 g fat
Ingredients
- 4 eggs
- 80 g smoked salmon
- 2 handfuls of spinach
- 2 tbsp soft cheese
- 1 tsp olive oil
- dill, pepper
Method
- Beat the eggs and pour into a frying pan to make a thin omelette.
- Wilt the spinach separately for 1 minute.
- Spread the omelette with the soft cheese, then add the spinach and salmon.
- Roll the omelette up tightly and cut into slices.
Nutritional benefits
This omelette combines the complete protein of eggs with the omega-3 of salmon, which is good for the heart. Low in carbohydrate (3 g), it suits a low-carb diet and cutting phases. The spinach provides iron and folate, and the soft cheese adds creaminess and a little calcium. A refined, filling, high-protein meal.
Variations and substitutions
- With cooked salmon (avoid smoked salmon during pregnancy).
- Dairy-free: leave out the soft cheese.
- With ham or trout.
- More vegetables: mushrooms, sun-dried tomatoes.
Storage and making ahead
Keeps for 2 days and can be eaten cold in a lunchbox, cut into bite-sized pieces (perfect as a high-protein nibble).
💡 Good to know
Spread the omelette thinly and roll it while it is still warm: it holds together better and slices into neat, even rounds.
Read more
Discover more high-protein recipes · keto & low-carb recipes · cholesterol-friendly recipes · gluten-free recipes.
Foods in this recipe: eggs · salmon · spinach · soft cheese · olive oil.
You might also like these recipes: Avocado and tuna tartare with lemon · Salmon and avocado tartare · Homemade mackerel rillettes.
