Omelet for Breakfast: Smoked Salmon, Spinach and Goat Cheese

This tasty omelet helps us start the day off right by providing you with a solid breakfast packed with protein and your first serving of vegetables of the day.  This recipe, which is a variation of the omelets I often see on restaurant menus, is easy to make and delicious.

Protein and Vegetables to Start Your Day

This omelet provides 29 grams of protein and your first serving of vegetables for the day.  When it is made with whole eggs, however, each serving also contains approximately 430 mg of cholesterol, which exceeds the amount recommended in the dietary guidelines from 2010.

Should I eat eggs?

In the  Dietary Guidelines for Americans, 2015, the restriction on eggs was loosened, but it is probably still a good idea to watch how many egg yolks you eat each week, especially if you have high cholesterol or heart disease.  (In case you are wondering, if you have heart disease, the American Heart Association recommended limit on egg yolks is no more than 2 per week.)  Made with whole eggs, each serving also contains 7 grams of saturated fat.

If you are concerned about heart health, or have been told you have heart disease,  you will want to swap out the whole eggs for egg whites or “no cholesterol” egg substitute. Eggs are a great source of many important vitamins and nutrients, but they do include around 185 mg of cholesterol per large egg.  Egg whites are a good source of protein and don’t contain cholesterol or saturated fat.

Barbara Spalding RDN Culinary Dietitian

Hi, I am

Barbara Spalding MS, RDN, Culinary Dietitian

As a dietitian and world traveler, I love bold flavors — in food and in life. 14 years ago, I fell down the rabbit hole into Breast Cancer Wonderland. Since then, I’ve learned to cook differently while savoring the pleasures of food and companionship. I’ve built a resilient new life and a bold new kitchen. Let me show you the flavors of the world.
Visit the

Breast Cancer WonderlandTM


Are you or a loved one experience Breast Cancer. Find encouragement, tips and recipes to support the journey.

FREE DOWNLOAD Set up the best Basic Pantry!

Learn how to build a well stocked pantry from Culinary Dietitian, Barbara Spalding. When you have these ingredients on hand you can always make a meal even when you haven’t been to the store.

FREE DOWNLOAD Set up the best Basic Pantry!

BONUS!

Also get your pantry items checklist for INTERNATIONAL CUISINES.

Something went wrong. Please check your entries and try again.

Print Recipe
Smoked Salmon, Spinach and Goat Cheese Omelet
Votes: 10
Rating: 2.4
You:
Rate this recipe!
Course Breakfast
Cuisine American
Prep Time 5 minutes
Cook Time 5 minutes
Servings
servings
Ingredients
Course Breakfast
Cuisine American
Prep Time 5 minutes
Cook Time 5 minutes
Servings
servings
Ingredients
Votes: 10
Rating: 2.4
You:
Rate this recipe!
Instructions
  1. Spray a medium skillet with canola oil and sauté onion briefly.
  2. Add spinach, cover and continue to cook on medium heat for 2-3 minutes. .
  3. Add smoked salmon, gently mix, remove from heat and set aside in a small bowl.
  4. Spray skillet with canola oil (if needed) and heat on medium-high temperature.
  5. Add 1/3 of egg mixture to pan and cook gently until eggs are set.
  6. Top egg with 1/3 of the spinach and smoked salmon filling and ½ oz. of goat cheese.
  7. Roll in pan and serve.
  8. Repeat steps 5, 6 and 7 to make each omelet.
Recipe Notes

Nutrition Information (per serving): 290 calories; 18 grams fat; 7 grams saturated fat; 430 mg cholesterol; 350 mg sodium; 4 grams carbohydrates; 2 grams dietary fiber; 29 grams protein (values are approximate).

Nutrition Information (per serving, if made with egg whites): 210 calories; 8 grams fat; 4.5 grams saturated fat; 60 mg cholesterol; 350 mg sodium; 4 grams carbohydrates; 2 grams dietary fiber; 29 grams protein (values are approximate).

Leave a Comment