Keto Omelet Wrap with Salmon & Avocado
Martina Slajerova- Ready in 15m
- 5.8 g net carbs
- 765 kcal
- Serves 1
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Looking for another idea for a quick and healthy breakfast or dinner? Omelettes are one of the best solutions for anybody with a busy life-style. I've got plenty recipes for omelettes and this one is great for potassium boost (65% RDA!).
Eggs are a superfood high in choline contained, an essential nutrient for cardiovascular and brain function that prevents the accumulation of cholesterol and fat in the liver. Sadly, eggs have gained a bad reputation for causing heart-related diseases. However, according to the Harvard Medical School Guide to Healthy Eating:
"No research has ever shown that people who eat more eggs have more heart attacks than people who eat few eggs."
In fact, eggs are high in vitamins and are a fantastic source of protein, which ranks as the highest in quality. They also contain lutein, which is a carotenoid important for eye health. When possible, get free-range eggs or eggs enriched with Omega-3. And for all those trying to lose weight, eggs will help you feel full for longer and are therefore great for fat loss!
Step-by-step
Crack the eggs into a mixing bowl with a pinch of salt and pepper and beat them well with a whisk or fork.
Mix the cream cheese with chopped chives. Slice the smoked salmon, peel and slice the avocado.
Pour the eggs evenly in a hot pan greased with ghee. Cook over a medium-low heat. Don't rush it and don't try to cook it fast or the omelet will end up being too crispy and dry.
Use a spatula to bring in the egg from the sides towards to centre for the first 30 seconds. Cook for another minute or two. Make sure you don't cook the omelet for too long. The desired texture should be soft, fluffy and not too juicy.
Slide the omelet onto a plate and spoon the cheese spread all over.
Add the salmon, avocado, chopped spring onion and fold into a wrap.
Serve immediately or store in the fridge for up to a day.
Recipe
Keto Omelet Wrap with Salmon & Avocado
★★★★★4.7Super simple all-day breakfast low-carb omelet wrap filled with smoked salmon, avocado and cream cheese.
- Hands on
- 15m
- Overall
- 15m
- Servings
- 1
- 5.8 g
- Net carbs
- 36.9 g
- Protein
- 66.9 g
- Fat
- 765
- kcal
Ingredients makes 1 wrap
Instructions
Crack the eggs into a mixing bowl with a pinch of salt and pepper and beat them well with a whisk or fork.
Mix the cream cheese with chopped chives. Slice the smoked salmon, peel and slice the avocado.
Pour the eggs evenly in a hot pan greased with ghee. Cook over a medium-low heat. Don't rush it and don't try to cook it fast or the omelet will end up being too crispy and dry.
Use a spatula to bring in the egg from the sides towards to centre for the first 30 seconds. Cook for another minute or two. Make sure you don't cook the omelet for too long. The desired texture should be soft, fluffy and not too juicy.
Slide the omelet onto a plate and spoon the cheese spread all over.
Add the salmon, avocado, chopped spring onion and fold into a wrap.
Serve immediately or store in the fridge for up to a day.
Nutrition per serving, 1 wrap
Carbs 3%Protein 19%Fat 78% of calories
- Net carbs
- 5.8 g
- Total carbs
- 13.3 g
- Fiber
- 7.4 g
- Sugars
- 3.7 g
- Protein
- 36.9 g
- Fat
- 66.9 g
- Saturated fat
- 28.7 g
- Calories
- 765 kcal
- Sodium
- 1,118 mg · 48.6% RDA
- Magnesium
- 87 mg · 21.7% RDA
- Potassium
- 1,310 mg · 65.5% EMR
Nutrition by ingredient
| Per 1 wrap | Net carbs | Protein | Fat | kcal |
|---|---|---|---|---|
| Egg, whole, fresh, raw (free-range or organic eggs) | 1.1 g | 18.8 g | 14.3 g | 215 |
| Avocado, fresh | 1.8 g | 2 g | 14.7 g | 161 |
| Salmon, wild, smoked | 0 g | 11.1 g | 5 g | 90 |
| Cream cheese, soft (full-fat) | 2 g | 4.5 g | 17.9 g | 157 |
| Chives, fresh | 0.1 g | 0.2 g | 0 g | 2 |
| Spring onion, scallion, green onion, fresh | 0.7 g | 0.3 g | 0 g | 5 |
| Ghee | 0 g | 0 g | 15 g | 136 |
| Salt, sea salt | 0 g | 0 g | 0 g | 0 |
| Pepper, black, spices | 0 g | 0 g | 0 g | 0 |
| Total | 5.8 g | 36.9 g | 66.9 g | 765 |
Serving size 1 wrap
- Gluten free
- Nut free
- Nightshade free
- Pork free
- Coconut free
- Shellfish free
- Beef free
- Pescatarian
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Comments & ratings (21)
Hi, shouldn’t the recipe above be 0.765 kcals? = to 765 calls.
Hi Maryam, the Calories (= kcal, as opposed to calories with lower case) are correct at 765 kcal.
How does this recipe break down ratio wise to KETO percentages?
Hi Beverly, the percentages are listed in table with the nutrition facts (bottom). I hope this helps.
Hello. You write, use a "hot pan", and "Don't rush it and don't try to cook it fast". Respectfully: which is it?? And...what do you mean by "hot"? What stove setting? Such instructions would be helpful. Thank you.
Hi A.D., it should be "hot pan" (preheated) but you should not cook it on high heat but rather on medium-low heat which is best for omelettes (I'll add those instructions). I hope this helps!
Hey this is a great recipe! I wanted to note one thing, 1 tbsp of butter is called for in the ingredient list but is not present in the instructions, I am assuming it just gets dumped in to the pan before the eggs, would this be correct?
Thank you for spotting that Leo, yes, that's correct!
What about people suspecting or battling Hashimoto's? Isn't this an autoimmune condition and doesn't the autoimmune protocol exclude eggs?
Hi Ana, there are several low-carb diet approaches. I personally don't have an issue with eggs and I do have Hashi's myself. As far as I know, the AIP protocol helps discover the problematic foods apart from its healing properties so it always comes down to individual needs.
Hey..I've just tried this with some beautiful locally smoked bacon instead of the salmon as it was what I had in the fridge...awesome!!
Bacon goes with everything! 😊
This is exactly what I've been craving. Can't wait to make it.
Thank you Patti, hope you like it! 😊
This looks absolutely lovely.
I have just posted it in our LCHF diabetes group, as it's perfect for keeping blood glucose stable.
Thanks every so much, now I feel so egg-inspired!
Thank you Siria! 😊
Just made this and it tastes awesome. However I think my pan is too small so the egg batter from 3 eggs makes a rather thick skin haha
Thank you Jolene, yes, you will need a medium-large pan for that 😊
Nice recepie - I love omlets and eggs, so I have to tell thnx for this breakfast idea. ;)
I do this with tuna & mayo and works well too 😊 Thanks for this recipe!
Yes - even with mayo! I do my own (sometimes add a clove of garlic) and it tastes great 😊