Smoked Salmon & Cream Cheese Egg Roll-Ups

Breakfast · Easy · 13 min (5 prep + 8 cook) · Makes 1 serving (~72 g protein). Use the planner's servings stepper to batch-cook.
High-proteinLow-carbGluten-free
Smoked Salmon & Cream Cheese Egg Roll-Ups — high-protein breakfast recipe

Smoked Salmon & Cream Cheese Egg Roll-Ups delivers 72 g of protein for just 4 g net carbs — minimal fuss, maximum protein. A filling, macro-balanced breakfast that won't spike your blood sugar.

72 gProtein
4 gNet carbs
30 gFat
0 gFiber
520Calories

Ingredients

  • 4 Large eggs
  • 200 g Liquid egg whites
  • 120 g Smoked salmon
  • 40 g Light cream cheese
  • Fresh chives, to taste
  • Black pepper, to taste

Equipment

  • non-stick skillet

Method

  1. Whisk whole eggs with egg whites and pour a thin layer into a non-stick pan to make a flat egg crepe; cook until set, then slide out. Repeat.
  2. Spread each egg crepe with cream cheese, lay on smoked salmon, sprinkle chives.
  3. Roll up tightly and slice into pinwheels.

Storage & make-ahead

Best assembled fresh. Prep the components up to 2 days ahead, keep chilled, and combine just before eating.

Tip

One of the lowest-carb meals in the book at ~4 g net carbs, yet a full 72 g protein.

Dietary swaps

Dairy-free: Light cream cheese → dairy-free cream cheese (for lactose intolerance or a dairy-free diet)

Full nutrition (estimated, per serving): 520 kcal · 72 g protein · 4 g net carbs · 30 g fat (11.5 g sat) · 0 g fiber · 2.5 g sugar · 1570 mg sodium. Allergens: Milk, Egg, Fish. Macros are realistic estimates from standard food-composition values; brands and portions vary.

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