Keto Omelet Wrap with Salmon & Avocado

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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.


Nutritional values (per serving)

5.8 grams 7.4 grams 36.9 grams 66.9 grams 28.7 grams 765 calories
Total Carbs13.3grams
Net Carbs5.8grams
of which Saturated28.7grams
Energy (calories)765kcal

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

Ingredients (per serving)

  • 3 large eggs (free-range or organic)
  • ½ average avocado (100g / 3.5 oz)
  • ½ package smoked salmon (50g / 1.8 oz)
  • 2 tbsp full-fat cream cheese (64g / 2.3 oz)
  • 2 tbsp freshly chopped chives
  • 1 medium spring onion (15g / o.5 oz)
  • 1 tbsp ghee / butter
  • salt & pepper to taste

Note: When looking for ingredients, try to get them in their most natural form (organic, without unnecessary additives).


  1. Crack the eggs into a mixing bowl with a pinch of salt and pepper and beat them well with a whisk or fork.
  2. Mix the cream cheese with chopped chives. Slice the smoked salmon, peel and slice the avocado.
  3. Pour the eggs evenly in a hot pan greased with ghee. 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.
  4. Slide the omelet onto a plate and spoon the cheese spread all over.
  5. Add the salmon, avocado, chopped spring onion and fold into a wrap.
  6. Enjoy!

Why eggs are so good for us…

Eggs are one of the super foods. Choline contained in eggs is 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 loaded with vitamins and are a brilliant 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 fuller for longer and are therefore great for fat loss!

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By Martina Slajerova
Creator of

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 (15)

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?


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


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


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.


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!!


Bacon goes with everything! 😊


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


Thank you Patti, hope you like it! 😊


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!


Thank you Siria! 😊


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


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


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


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


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


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