Smoked Salmon & Cream Cheese Omelet


The key to this healthy smoked salmon omelet recipe is cooking the eggs over low heat so the curds set up nice and soft. A splash of milk in the eggs is added insurance to keep the salmon omelet from turning rubbery.

Cook Time:
15 mins
Total Time:
15 mins
1 serving


  • 2 large eggs

  • 1 teaspoon reduced-fat milk or water

  • teaspoon ground pepper, plus more for garnish

  • Pinch of salt

  • 1 teaspoon butter

  • 2 tablespoons chopped smoked salmon

  • 1 tablespoon cream cheese, softened, or crumbled feta

  • 1 tablespoon finely chopped red onion

  • 1 ½ teaspoons chopped fresh dill, plus more for garnish


  1. Whisk eggs, milk (or water), pepper and salt in a small bowl.

  2. Melt butter in a small nonstick skillet over medium-low heat, tilting the pan to make sure the entire bottom is coated. Add the egg mixture and cook for 1 minute without stirring. Sprinkle salmon, cheese, onion and dill over one half of the eggs. Cook for 1 minute. Using a flexible spatula, lift the bare side to let raw egg from the middle flow underneath; you may need to tilt the pan slightly. Continue lifting in different spots until there's almost no raw egg on top. Cook 2 minutes more.

  3. Using the spatula, flip the bare side over the filling, folding the omelet in half, and cook for 1 minute. (If the eggs are starting to brown, lower the heat.) Carefully flip the omelet over and cook 1 minute more. Serve immediately, garnished with more dill and pepper, if desired.

Nutrition Facts (per serving)

254 Calories
19g Fat
3g Carbs
17g Protein
Nutrition Facts
Servings Per Recipe 1
Calories 254
% Daily Value *
Total Carbohydrate 3g 1%
Dietary Fiber 0g 1%
Total Sugars 2g
Protein 17g 34%
Total Fat 19g 25%
Saturated Fat 9g 43%
Cholesterol 402mg 134%
Vitamin A 901IU 18%
Vitamin C 1mg 1%
Folate 52mcg 13%
Sodium 458mg 20%
Calcium 84mg 6%
Iron 2mg 11%
Magnesium 19mg 4%
Potassium 217mg 5%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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