By Allison Frahn

If you’re a fan of the renowned breakfast favorite – Bagels and Lox, then this recipe is going to be right up your alley.

This Smoked Salmon Omelet combines eggs with creamy goat cheese, smokey salmon, and sweet onions. The sour cream adds the perfect amount of zest.

The entire dish can be brought to the table from the start of preparation in less than 20 minutes.

This omelet has 25 grams of protein and only 2 grams of fiber. Enjoy!



• 1 1/2 cup egg whites
• 2 large eggs, lightly beaten
• 4 oz smoked salmon, thinly sliced
• 3 oz goat cheese
• 1/4 cup onion, finely diced
• 1 chive, finely chopped
• 3 tbsp unsweetened almond milk
• 2 tbsp low-fat sour cream
• 1 tbsp light butter
• 1/4 tsp salt
• pinch black pepper (optional)
• garnish with fresh tomatoes (optional)


• Coat a large skillet with non-stick cooking spray and place over medium heat. Add the butter and diced onion and sauté for about 5 minutes, until fragrant and tender.

• While the onions are sautéing, whisk together eggs, egg whites, chives, almond milk, sour cream, salt, and pepper in a large bowl until well combined.

• Once the onions are done, pour the egg mixture into the pan with the onions. Arrange the salmon slices and goat cheese evenly over the top of the egg mixture.

• Let cook for about 5 minutes, or until the eggs are firm on the bottom. With a spatula, carefully fold the omelet in half. Cook for an additional 1-2 minutes, or until the bottom is golden brown. Flip to the other side and cook for an additional 1-2 minutes until the bottom is golden brown. Remove from the heat and serve. Enjoy!.

Serving suggestion: pair with fresh tomatoes, fresh fruit, avocado slices, oven fried potatoes, and/or some oatmeal.


(Per serving; recipe makes 4)
205 calories, 25g protein, 2g carbohydrates, 11g fat

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Allison is a five-time IFBB Figure Olympian who has a passion for healthy, yet delicious cooking. Allison owns Alli’s Slim Pickins, Inc., a healthy food and recipe-based company. She is excited to share her years of experience with you and provide healthy recipes that proclaim her slogan: 100% Taste & 0% Guilt.

Want more recipes? Purchase Ali’s recipe e-book here!