Healthy Breakfast: Smoked Salmon Spinach Omelette Recipe
By Marnie Kunz
If you’re looking for a protein-packed, healthy breakfast meal, try this smoked salmon spinach omelette recipe. The smoked salmon adds an extra punch of protein while spinach gives you some veggies to start the day. And goat cheese and seasoning gives it a nice tangy, smooth flavor that perfectly complements the smoked salmon. This recipe is easy to make, which is great for hungry runners who don’t want to spend hours in the kitchen. I am a novice cook with a short attention span but as a trainer, I try to make healthy meals. This one offers the perfect easy, healthy breakfast to start the day.
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Modifications: If you are vegetarian, you can make this without the smoked salmon. For vegans, you can use egg substitute, and instead of salmon and goat cheese use a creamy vegan cheese. You can also throw in more veggies, such as mushrooms and bell peppers.
As always, feel free to add or subtract flavors as you like. I like to add some avocado slices and whole wheat toast on the side for an extra energy boost with carbs and healthy fats. Eating a protein-rich breakfast can help you stay full throughout your morning and give you energy for your day’s workouts.
This recipe is easy to make, taking just about 10 minutes. It’s great to refuel after a morning run or before a weightlifting workout to give you energy. I like to use my versatile omelette pan as it makes flipping the omelette fool-proof, even for novice chefs like me. You can also use a regular frying pan and flip your omelette with a flipping spatula. Make sure you use enough olive oil so your eggs don’t stick, and lower your heat if the eggs start to get too brown on the edges before the middle of your omelette cooks.
Healthy Breakfast: Smoked Salmon Spinach Omelette Recipe
Ingredients:
2 Eggs
1/4 Cup of fresh spinach, chopped
2 Tbsp. Goat cheese
Dash of fresh ground pepper
1 Piece smoked salmon (about half a handful or 2 oz.), broken into small pieces
Serves 1. (Double the recipe if you have a breakfast guest:).
Directions:
First, get your ingredients together and put a little olive oil in your omelette pan or skillet.
Chop your spinach.
Break up your smoked salmon into small pieces, about a thumbnail size for each piece.
Cut small pieces of goat cheese (the cheese is so soft you can also use your clean hands and tear small pieces off).
Turn your stove on and to medium-low heat (between medium and low).
Crack your eggs and beat them in a bowl for about 20 seconds, til mixed thoroughly.
Once your pan is heated, pour your eggs into the pan.
Add your spinach and smoked salmon to the cooking eggs.
Sprinkle pepper on top.
Cook your eggs until the side facing up appears almost solid, with the edges hardening first. This should take just a few minutes to cook, depending on your stove.
Flip your omelette and cook briefly to solidify completely (usually only takes about 2 minutes for the second side, it cooks faster than the first side).
Flip your omelette back over and sprinkle your goat cheese on top.
Turn your stove off and let the omelette sit, with the goat cheese melting in for 2 minutes.
Serve warm, with slices of avocado, toast or other carbs on the side.
Total Prep Time: 10 minutes
Optional Add-Ons: If you want an extra boost of vitamins (or if you’re out of spinach), you can add extra veggies, including tomatoes, mushrooms, and kale. Wash and chop your veggies and throw them into the pan after you pour your eggs in.
Benefits of Protein
Eating a protein-rich diet offers many health benefits, especially for an active lifestyle. Protein helps improve your muscle recovery after hard workouts and also will make you feel full longer than carbs or fats. Here are some of the health benefits of protein:
Speeds up muscle recovery
Helps you feel full after eating
Reduces muscle loss that occurs with age
Helps build lean muscle
Helps with weight control
This recipe packs a nice protein punch, with protein-rich eggs and salmon (and some protein in the goat cheese as well).
Benefits of Spinach
The spinach adds even more nutrients to this simple, healthy breakfast recipe. Spinach can improve your bone health, reduce hypertension, and boosts your immune system with minerals like vitamin E and magnesium. Spinach also packs in carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium. These nutrient-rich greens are high in antioxidants, which can help reduce inflammation in your body (such as inflammation from a hard workout) and even prevent diseases like cancer.
A Healthy Breakfast for an Active Life
With so many benefits from protein and spinach, eating a healthy breakfast with this smoked salmon spinach omelette recipe is a great way to start your day and fuel your workouts. For an extra boost of protein at breakfast, check out our Blueberry Protein Pancakes Recipe.
Enjoy! Let me know what you think if you try this recipe. Feel free to add or subtract ingredients from the omelette, mixing in more veggies or taking out the salmon if you are vegetarian. If you try this recipe, tag @Runstreet on Instagram to let us know. Bon appetit!😊
More Healthy Recipes
For more easy and healthy recipes, including high-protein recipes to keep you full and power your workouts, check out our Healthy Recipes.
Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach and the creator of Runstreet Art Runs, which bring together communities through running and street art. She is a Brooklyn resident, Akita mom, running coach, and writer. She enjoys traveling, art, and eating messily.
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