Smoked Salmon Egg-Folded Wrap

Name: Smoked Salmon Egg-Folded Wrap
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Ingredients: 2 eggs (Approx. 120g / 4.2 oz); 1 tbsp cream cheese (15g / 0.5 oz); 1 tsp dried herbs (e.g., chives, dill, or thyme) or a pinch of salt & pepper; 50g smoked salmon (1.75 oz); 1/2 avocado (Approx. 75g / 2.65 oz) – sliced or mashed; 1 tbsp light mayonnaise (15g / 0.5 oz); Handful of spinach (Approx. 25g / 0.88 oz) – fresh or lightly wilted

This Smoked Salmon Egg-Folded Wrap is the perfect combination of rich, creamy, and satisfying ingredients that come together in a healthy yet indulgent dish. If you’re someone who enjoys the delicate taste of smoked salmon, paired with a creamy and fluffy egg base, this recipe will quickly become a staple in your kitchen. With the addition of fresh avocado, a handful of spinach, and a touch of light mayonnaise, this wrap is a delightful way to start your day, or even serve as a light lunch or dinner. It’s quick, easy to make, and requires minimal ingredients while offering maximum flavour and nutrition.

The beauty of this dish lies not only in its simplicity but also in the versatility it offers. The eggs create a soft, tender wrap that holds together the toppings in a way that is both visually appealing and delicious. The smoked salmon brings a smoky, umami-rich element that perfectly complements the creaminess of the avocado and the slight tang of the mayonnaise. This recipe is also packed with healthy fats, protein, and vital nutrients, making it a nourishing option for those following a low-carb or ketogenic diet.

Not only does this Smoked Salmon Egg-Folded Wrap provide a satisfying meal, but it also allows you to be creative in tailoring the toppings to suit your taste preferences. Whether you enjoy extra herbs, spicy mustard, or other fresh vegetables, the possibilities are endless. This recipe is ideal for those looking for something that can be prepared in under 10 minutes and offers a perfect balance of textures and flavours. Whether you’re in need of a quick breakfast or something light for lunch, this dish will always leave you satisfied and craving more.

Why You Will Love This Smoked Salmon Egg Folded Wrap

This Smoked Salmon Egg-Folded Wrap is everything you need in a quick, nutritious meal. The balance of textures, with the soft eggs, the smoky salmon, and the creamy avocado, makes each bite a perfect combination of indulgence and health. The wrap is not only delicious but is also incredibly versatile, making it easy to adjust to your preferences. The ingredients are simple yet full of flavour, meaning you can enjoy a gourmet-style meal without spending hours in the kitchen.

One of the main reasons this recipe stands out is its convenience. It requires just a few ingredients that you likely already have in your kitchen, and it comes together in under 10 minutes. Whether you’re rushing through a busy morning or looking for a light meal after a hectic day, this wrap will save you time while still providing a nourishing and fulfilling dish. The versatility also means you can customise it to your liking, making it easy to adjust for dietary preferences or restrictions.

Packed with healthy fats from the smoked salmon and avocado, this dish provides long-lasting energy while keeping you feeling satisfied throughout the day. The addition of spinach brings in a dose of vitamins and minerals, ensuring that you’re getting a well-rounded meal. You can enjoy this wrap guilt-free, knowing that it’s not only delicious but also packed with nutrition to fuel your day.

Ingredients

(Serves 1)

2 eggs (Approximately 120g or 4.2 oz) – Eggs are a great source of protein and healthy fats, providing a satisfying and filling base for the wrap.
1 tbsp cream cheese (15g or 0.5 oz) – Adds a creamy texture to the eggs and helps make the wrap soft and fluffy.
Herbs or seasoning of your choice (e.g., 1 tsp dried herbs or a pinch of salt and pepper) – Enhances the flavour profile of the eggs. Options like chives, dill, or thyme work particularly well.

Toppings:

50g smoked salmon (1.75 oz) – A rich, smoky flavour packed with omega-3 fatty acids, perfect for complementing the creamy eggs.
1/2 avocado (Approx. 75g or 2.65 oz) – Provides healthy fats and a creamy texture, adding richness to the wrap.
1 tbsp light mayonnaise (15g or 0.5 oz) – Offers a creamy, tangy contrast to the smoked salmon and eggs.
Handful of spinach (Approx. 25g or 0.88 oz) – Adds a fresh, slightly peppery note along with a nutritional boost.

Method

Prepare the egg mixture – Whisk the eggs with cream cheese and your chosen herbs or seasoning until smooth and fully combined.
Cook the egg base – Heat a frying pan over medium heat and pour in the egg mixture. Allow it to cook for 2-3 minutes, then flip it over to cook the other side. The eggs should be golden and firm.
Add toppings and fold – Once the egg is cooked, remove it from the heat. Make a cut in the centre of the egg base and arrange the smoked salmon, avocado, mayonnaise, and spinach into the quarters. Fold each section of the egg over the toppings to create a wrap.
Serve and enjoy – Serve the wrap immediately while it’s warm and golden. Enjoy the comforting and flavourful combination!

Nutrition

This Smoked Salmon Egg-Folded Wrap is a nutrient-dense meal, packed with protein, healthy fats, and a variety of vitamins. Here’s a breakdown of the total macros for the recipe:

Calories: 400 kcal
Protein: 25g
Fat: 30g
Carbohydrates: 6g
Fibre: 4g
Sugar: 1g

Tips for Making This Smoked Salmon Egg Folded Wrap

Use a non-stick frying pan for an easier flip when cooking the egg base.
Add extra seasoning to the egg mixture to elevate the flavours. Garlic powder, smoked paprika, or a pinch of sea salt work well.
Use full-fat cream cheese for an even richer texture, though light cream cheese will still work perfectly if you’re looking to reduce calories.
Experiment with the toppings – You can try adding thinly sliced cucumber, fresh dill, or even a squeeze of lemon for an extra burst of flavour.
Don’t overcook the egg – Ensure the eggs remain soft and fluffy, as they should hold the ingredients together without becoming too firm.
For a lighter wrap, reduce the amount of avocado or mayonnaise. You could also substitute these with Greek yoghurt for a tangier, lighter version.
If you don’t have smoked salmon, try using regular cooked salmon or another protein like turkey or ham.

How to Best Serve This Recipe

On its own for breakfast – Enjoy this wrap first thing in the morning for a nourishing start to your day. It’s quick to make and will keep you satisfied until your next meal.
As a light lunch – Pair with a side of fresh fruit or a light salad to complete your meal. The wrap is filling yet won’t leave you feeling overly stuffed.
For a low-carb dinner – If you’re looking for something light in the evening, this wrap works well when served with a side of steamed vegetables or roasted cauliflower.
On the go – This wrap is perfect for meal prep. You can easily make it in advance, wrap it in foil, and have a portable, satisfying meal for your busy days.
With a cup of herbal tea – A mild, soothing herbal tea such as chamomile or mint complements the flavours of the wrap perfectly.

Customise This Smoked Salmon Egg Folded Wrap

Swap the protein – If you’re not a fan of smoked salmon, try substituting it with grilled chicken, bacon, or even a plant-based alternative like tofu or tempeh.
Add extra veggies – Include sautéed mushrooms, bell peppers, or tomatoes for more flavour and nutrition. This will make your wrap even more filling.
Vary the seasoning – Experiment with different herbs and spices to match your mood. For a spicy kick, add chilli flakes or cayenne pepper.

How to Store This Recipe

To store your Smoked Salmon Egg-Folded Wrap, wrap it tightly in foil or place it in an airtight container and refrigerate for up to 1 day. Reheat in a pan or microwave before serving. While it’s best enjoyed fresh, it can be stored for later consumption without losing much of its flavour or texture.

Conclusion

The Smoked Salmon Egg-Folded Wrap is a delicious, quick, and nutritious option that offers the perfect balance of creamy, smoky, and fresh flavours. Whether you’re looking for a filling breakfast, a light lunch, or a quick dinner, this recipe fits the bill. With its minimal ingredients, you can easily whip it up on a busy morning or as a light meal whenever you’re in need of something satisfying and wholesome.

Not only does this recipe provide a rich, indulgent taste, but it’s also a flexible base for customization. You can adjust the toppings, seasonings, and ingredients to suit your tastes, making it a versatile meal for everyone. This wrap is not only packed with healthy fats, protein, and fibre but is also quick to prepare, making it a go-to choice for those who are short on time but still want a nourishing meal.

So, whether you’re looking for a quick fix for breakfast, lunch, or a healthy snack, this Smoked Salmon Egg-Folded Wrap is sure to become a favourite in your recipe collection. Give it a try, and you’ll understand why it’s the perfect meal to keep you feeling satisfied and nourished.

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