Macros per Serving
🔥 Calories: ~550 kcal
🥩 Protein: ~35g
🍚 Carbohydrates: ~6g
🥑 Fat: ~45g
🌽 Fibre: ~3g
A keto-friendly, creamy omelette with cream cheese, smoked salmon, and Red Leicester cheese for a high-protein, low-carb meal that’s both indulgent and nutritious. Paired with sliced avocado for added healthy fats.
⏰ Total Time: ~15 mins (10 mins prep time, 5 mins cook time)
💰 Total cost (2 servings): ≈ £4.50
🍽️ Cost per serving: ≈ £2.25
This is an approximate calculation, but it should give you a good idea of the cost of making these 2 servings. The cost per meal comes down significantly when buying ingredients in larger quantities, especially for pantry staples like olive oil, spices, and seasonings.
Ingredients (2 servings)
• 6 Large eggs
• 60g Cream cheese
• 50g Red Leicester cheese (grated)
• 50g Smoked salmon (diced)
• 1 small onion (diced)
• 1 tbsp fresh parsley (chopped)
• 2 tbsp Unsalted butter
• 1 Pinch of Salt and black pepper to taste
• 1/2 tsp Garlic powder
• 1 Avocado
• Lemon juice (garnish)
Instructions (2 servings)
1. 🔪 Prep the Ingredients
• Dice the onion and chop the parsley.
• Slice the avocado for the side garnish.
• Grate the Red Leicester cheese.
2. 🥄 Whip the Eggs
• Crack the eggs into a bowl and whisk until fully mixed and slightly frothy.
3. 🔥 Heat the Pan
• Place a non-stick frying pan on medium-high heat.
• Add the butter and let it melt until it bubbles slightly.
4. 🍳 Partially Scramble the Eggs
• Pour the beaten eggs into the pan.
• Stir swiftly using a Rubbermaid spatula, lightly scrambling until they begin to set but are still runny.
5. 🧂 Season the Eggs
• Once the eggs are partially set, but still runny, reduce heat to low.
• Season with salt, pepper, and garlic powder to taste.
6. 🧀 Add Toppings
• Evenly spread the cream cheese, Red Leicester cheese, smoked salmon, onion, and parsley over the eggs.
• Let the cheese melt slightly, then turn off the heat.
7. 🧘 Fold the Omelette
• Once the cheese is slightly melted, gently fold the omelette in multiple layers, rolling it gently to enclose the toppings.
• Use a rubbermaid spatula to ensure the fold is smooth and that the omelette doesn’t break.
8. 🍽️ Plate Up and Garnish
• Slide the omelette onto a plate.
• Garnish with fresh parsley and a drizzle of lemon juice.
• Serve with the sliced avocado on the side.
Health Benefits of the Dish
🥚 Muscle-Building Protein
This dish is rich in high-quality protein from eggs, smoked salmon, and cheese, all of which contain essential amino acids needed for muscle repair, growth, and recovery. Protein also helps keep you feeling full for longer, reducing cravings and supporting weight management. Additionally, protein boosts the thermic effect of food (TEF), meaning your body burns more calories digesting it compared to carbs or fats.
🥑 Healthy Fats
The avocado, salmon, and butter provide heart-healthy monounsaturated and omega-3 fatty acids, which reduce inflammation, improve cholesterol levels, and support cognitive function. Omega-3s, found in smoked salmon, are particularly beneficial for brain health, reducing the risk of neurodegenerative diseases and supporting mood regulation.
🧀 Bone Health & Calcium
Red Leicester cheese and cream cheese provide a good source of calcium, which is crucial for bone density, muscle contractions, and nerve function. The vitamin K from parsley also helps improve bone strength and supports proper blood clotting.
💡 Tips & Variations
🧀 Extra Cheesy? – Add an extra sprinkle of cheddar or swap for feta cheese for a tangy twist.
🌿 Add More Greens – Toss in spinach or kale for added fibre and nutrients.
🌶️ Spice It Up – Add chili flakes or a dash of hot sauce for a kick.
🌱 Meat-Free Protein? – For a vegetarian protein boost, add tofu crumbles or cottage cheese.
📦 Meal Prep Friendly? – Prepare the chopped veggies and grated cheese in advance for a quick morning assembly.
🍋 Zesty Finish? – Serve with a lemon wedge on the side for added freshness
Check out similar meals below 👇
