Ingredients
- 2 bagels, sliced and toasted
- 4 oz smoked salmon
- 2 large eggs
- 1 tbsp butter
- 2 tbsp cream cheese
- 1/4 red onion, thinly sliced
- 1/2 avocado, sliced
- Fresh dill for garnish
- Salt and pepper to taste
Instructions
- Prepare Eggs: Scramble eggs in butter over medium heat until soft and creamy. Season with salt and pepper.
- Assemble Bagels: Spread cream cheese on toasted bagel halves.
- Layer Ingredients: Add scrambled eggs, smoked salmon, avocado, and red onion slices.
- Garnish: Top with fresh dill and a sprinkle of pepper.
Pairing Suggestions
- Drink: Fresh orange juice or a light sparkling wine.
- Side: Mixed greens with a lemon vinaigrette or a fruit salad.
Nutritional Value (Per Serving)
- Calories: ~350 kcal
- Protein: ~20g
- Carbohydrates: ~30g
- Fat: ~18g
- Saturated Fat: ~6g
- Fiber: ~3g
- Sugars: ~4g
- Cholesterol: ~210mg
- Sodium: ~850mg
These values may vary slightly depending on the specific brands and portions used.
The recipe offers a good balance of protein from the salmon and eggs. It includes healthy fats from the avocado. It also contains carbs from the bagel.
Detailed Nutritional Information (Per Serving)
- Calories: ~350 kcal
- Provides a moderate calorie count, making it suitable for a satisfying breakfast or brunch.
- Protein: ~20g
- High-quality protein from eggs and smoked salmon supports muscle repair and growth.
- Carbohydrates: ~30g
- A great energy source from the bagel, complemented by fiber from the avocado and veggies.
- Fat: ~18g
- Healthy fats primarily from avocado and salmon, promoting heart health.
- Saturated Fat: ~6g (mostly from butter and cream cheese).
- Fiber: ~3g
- Boosted by avocado and optional whole-grain bagels, supporting digestion.
- Cholesterol: ~210mg
- Eggs contribute most of the cholesterol; suitable for most in moderation.
- Sodium: ~850mg
- Primarily from smoked salmon and cream cheese; consider low-sodium options if needed.
This meal offers a balance of macronutrients, vitamins, and minerals, making it a nutrient-dense choice. For a lighter option, use whole-grain bagels and skip the butter.
