Keto Omelet Wrap with Salmon & Avocado

4.4 stars, average of 19 ratings

Keto Omelet Wrap with Salmon & AvocadoPin recipeFollow us 89.0k

Looking for another idea for a quick and healthy breakfast / dinner? Omelets are one of the best solutions for anybody with a busy life-style. I've got plenty recipes for omelets and this one is great for potassium boost (65% RDA!) - the right level of potassium is very important for our body to work well while it's trying to lose fat.

Eggs are a superfood high in choline contained, an essential nutrient for cardiovascular and brain function that prevents the accumulation of cholesterol and fat in the liver. Sadly, eggs have gained a bad reputation for causing heart-related diseases. However, according to the Harvard Medical School Guide to Healthy Eating:

"No research has ever shown that people who eat more eggs have more heart attacks than people who eat few eggs."

In fact, eggs are high in vitamins and are a fantastic source of protein, which ranks as the highest in quality. They also contain lutein, which is a carotenoid important for eye health. When possible, get free-range eggs or eggs enriched with Omega-3. And for all those trying to lose weight, eggs will help you feel full for longer and are therefore great for fat loss!

Hands-on Overall

Nutritional values (per serving)

5.8 grams 7.4 grams 36.9 grams 66.9 grams 28.7 grams 765 calories
Total Carbs13.3grams
Fiber7.4grams
Net Carbs5.8grams
Protein36.9grams
Fat66.9grams
of which Saturated28.7grams
Calories765kcal
Potassium1310mg

Macronutrient ratio: Calories from carbs (3%), protein (19.1%), fat (77.9%)

Ingredients (per serving)

  • 3 large eggs
  • 1/2 average avocado (100 g / 3.5 oz)
  • 1/2 package smoked salmon (50 g / 1.8 oz)
  • 2 tbsp full-fat cream cheese (64 g / 2.3 oz)
  • 2 tbsp freshly chopped chives
  • 1 medium spring onion (15 g / o.5 oz)
  • 1 tbsp ghee or butter
  • sea salt & pepper, to taste
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Instructions

  1. Crack the eggs into a mixing bowl with a pinch of salt and pepper and beat them well with a whisk or fork. Keto Omelet Wrap with Salmon & Avocado
  2. Mix the cream cheese with chopped chives. Slice the smoked salmon, peel and slice the avocado. Keto Omelet Wrap with Salmon & Avocado
  3. Pour the eggs evenly in a hot pan greased with ghee. Cook over a medium-low heat. Don't rush it and don't try to cook it fast or the omelet will end up being too crispy and dry. Use a spatula to bring in the egg from the sides towards to centre for the first 30 seconds. Cook for another minute or two.
    Note: Make sure you don't cook the omelet for too long. The desired texture should be soft, fluffy and not too juicy. Keto Omelet Wrap with Salmon & Avocado
  4. Slide the omelet onto a plate and spoon the cheese spread all over. Keto Omelet Wrap with Salmon & Avocado
  5. Add the salmon, avocado, chopped spring onion and fold into a wrap. Keto Omelet Wrap with Salmon & Avocado
  6. Enjoy! Keto Omelet Wrap with Salmon & Avocado
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Martina Slajerova
Creator of KetoDietApp.com

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

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Comments (19)

How does this recipe break down ratio wise to KETO percentages?

Reply

Hi Beverly, the percentages are listed in table with the nutrition facts (bottom). I hope this helps.

Reply

Hello. You write, use a "hot pan", and "Don't rush it and don't try to cook it fast". Respectfully: which is it?? And...what do you mean by "hot"? What stove setting? Such instructions would be helpful. Thank you.

Reply

Hi A.D., it should be "hot pan" (preheated) but you should not cook it on high heat but rather on medium-low heat which is best for omelettes (I'll add those instructions). I hope this helps!

Reply

Hey this is a great recipe! I wanted to note one thing, 1 tbsp of butter is called for in the ingredient list but is not present in the instructions, I am assuming it just gets dumped in to the pan before the eggs, would this be correct?

Reply

Thank you for spotting that Leo, yes, that's correct!

Reply

What about people suspecting or battling Hashimoto's? Isn't this an autoimmune condition and doesn't the autoimmune protocol exclude eggs?

Reply

Hi Ana, there are several low-carb diet approaches. I personally don't have an issue with eggs and I do have Hashi's myself. As far as I know, the AIP protocol helps discover the problematic foods apart from its healing properties so it always comes down to individual needs.

Reply

Hey..I've just tried this with some beautiful locally smoked bacon instead of the salmon as it was what I had in the fridge...awesome!!

Reply

Bacon goes with everything! 😊

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This is exactly what I've been craving. Can't wait to make it.

Reply

Thank you Patti, hope you like it! 😊

Reply

This looks absolutely lovely.
I have just posted it in our LCHF diabetes group, as it's perfect for keeping blood glucose stable.
Thanks every so much, now I feel so egg-inspired!

Reply

Thank you Siria! 😊

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Just made this and it tastes awesome. However I think my pan is too small so the egg batter from 3 eggs makes a rather thick skin haha

Reply

Thank you Jolene, yes, you will need a medium-large pan for that 😊

Reply

Nice recepie - I love omlets and eggs, so I have to tell thnx for this breakfast idea. ;)

Reply

I do this with tuna & mayo and works well too 😊 Thanks for this recipe!

Reply

Yes - even with mayo! I do my own (sometimes add a clove of garlic)  and it tastes great 😊

Reply