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Smoked Salmon, Egg and Avocado Breakfast Wrap

This is breakfast for a training day: 37g of protein, healthy fats and enough slow carbohydrate to last until lunch. The trick is to take the eggs off the heat while they still look slightly wet. They finish cooking in the wrap and stay soft instead of rubbery.

Breakfast

15

Serves 2

Wholemeal breakfast wrap cut in half showing scrambled eggs, smoked salmon, avocado and spinach

Ingredients

  • 2 large wholemeal wraps (about 62g each)
  • 4 eggs
  • 100g smoked salmon
  • 1 small ripe avocado (about 70g flesh), sliced
  • 2 handfuls baby spinach (40g)
  • 60g 0% fat Greek yogurt
  • 2 tsp lemon juice, plus a little grated zest
  • 1 tbsp chopped dill or chives
  • 1 tsp olive oil
  • Black pepper

Method

  1. Mix the yogurt with the lemon juice, zest, half the herbs and plenty of black pepper. Set aside.
  2. Whisk the eggs with a pinch of pepper. Smoked salmon is salty, so you do not need to add salt.
  3. Heat the oil in a non-stick pan over a low heat. Add the eggs and stir slowly with a spatula, pushing them from the edges to the middle, for 2 to 3 minutes.
  4. Take the pan off the heat while the eggs still look slightly wet. They keep cooking in their own heat.
  5. Warm each wrap for 20 seconds in a dry pan or the microwave, so it folds without cracking.
  6. Spread the yogurt down the middle of each wrap. Layer the spinach, eggs, smoked salmon and avocado on top, and scatter over the rest of the herbs.
  7. Fold in the sides, then roll up tightly from the bottom. For a crisp finish, put it seam-side down in the hot pan for 1 minute.
  8. Cut in half and eat straight away, or wrap in foil to take with you.

Why it works

Each wrap has about 37g of protein, from the eggs, salmon and Greek yogurt. Most people eat little protein at breakfast and a lot at dinner. Spreading it more evenly across the day is a simple way to support muscle if you train. Our protein intake calculator shows how much you need.

Salmon is an oily fish, a good source of the omega-3 fats EPA and DHA. The NHS recommends at least two portions of fish a week, one of them oily. This wrap counts towards that. Eggs and oily fish are also among the few foods that naturally contain vitamin D.

Avocado adds mostly monounsaturated fat and fibre, and the wholemeal wrap gives slower-release carbohydrate than a white one.

The honest part is the salt. Smoked salmon is cured in salt, so this is not a low-salt breakfast. That is why there is no added salt anywhere else in the recipe.

A safety note. Smoked salmon is usually cold-smoked, so it is not cooked. The Food Standards Agency advises people who are pregnant or have a weakened immune system to eat cold-smoked fish only if it has been cooked until steaming hot. Use hot-smoked salmon flakes instead, or heat the smoked salmon in the pan until steaming hot before adding it. If you are pregnant, use British Lion eggs, which the FSA says are safe to eat lightly cooked.

For a breakfast with mackerel instead of salmon, try the smoked mackerel, poached egg and watercress on sourdough. Use a gluten-free wrap if you need to.