Salmon is a natural source of immune-boosting vitamin D, protein and omega-3 fatty acids and this dish costs less than $2.00 per serving!

Time: 10 minutes Serves: 6

Eggs Image - Masterfile


  • 6 eggs
  • 6 egg whites or egg substitute
  • Freshly ground black pepper
  • 1 Tbsp olive oil
  • 1/4 cup spring onions, minced
  • 1/2 cup smoked salmon, diced
  • 1/4 cup reduced-fat cream cheese


  1. Combine eggs and egg whites in a bowl and season generously with pepper and lightly beat until slightly frothy.
  2. In a large frying pan over medium heat, heat olive oil and cook minced onions until translucent, about 3 minutes. Remove onions and set aside.
  3. Turn heat up to medium-high and add eggs to pan. Cook until firm, about 2 minutes, gently lifting edges to allow raw egg to flow under the omelet.
  4. Gently flip omelet. Add salmon, cream cheese and cooked onions to one-half of the omelet, then fold the other half over.
  5. Cook until cheese melts, about 2 minutes.

Nutrition Per Serving: 143 calories, 13g protein, 2g carbohydrates, trace fiber, 9g fat, 3g saturated fat, 220mg cholesterol, 262mg sodium.

Mix it Up!

  • Serve omelet wedges on whole-grain rolls topped with fresh tomato slices.
  • Cook chopped broccoli and zucchini with onions before adding to omelet.
  • Use smoked turkey and Swiss cheese instead of salmon and cream cheese.

From our sister publication, Diabetes Focus (Spring 2011)

Publication Review By: the Editorial Staff at

Published: 09 Feb 2011

Last Modified: 25 Mar 2015