Protein Atlas
Smoked Salmon & Egg High-Protein Breakfast Sandwich high-protein recipe

breakfast · High Protein

Smoked Salmon & Egg High-Protein Breakfast Sandwich

This high-protein breakfast sandwich features fluffy scrambled eggs, savory smoked salmon, and a creamy dill spread on a toasted English muffin, delivering approximately 36 grams of protein and 525 calories per serving.

Serves 1 sandwich
39g protein 632 cal
Prep Time 10 min
Cook Time 10 min
Total Time 20 min

Nutrition per serving

Protein
39 g
Calories
632

Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.

Ingredients

1 servings
  • 2 large eggs
  • 3 oz smoked salmon
  • 1 whole wheat English muffin
  • 1.5 oz cream cheese
  • 1 tsp fresh dill — chopped
  • 0.5 cup fresh arugula
  • 0.5 tsp unsalted butter — or as needed
  • salt — to taste
  • black pepper — to taste

Steps

  1. In a small bowl, whisk the eggs with a pinch of salt and pepper until well combined.
  2. In a separate small bowl, combine the cream cheese and chopped fresh dill. Mix until smooth.
  3. Heat a non-stick skillet over medium-low heat. Add butter or cooking spray. Pour in the whisked eggs and cook, stirring gently, until fluffy and just set, about 2-3 minutes. Remove from heat.
  4. While the eggs cook, toast the English muffin to your desired crispness.
  5. Spread the dill cream cheese evenly on both halves of the toasted English muffin.
  6. Layer the scrambled eggs on the bottom half of the English muffin. Top with the smoked salmon and fresh arugula. Place the top half of the English muffin on top to complete the sandwich. Serve immediately.

Why This Works

This sandwich delivers 36g protein by stacking smoked salmon (about 20g per 3oz) with eggs (6g each). Smoked salmon is already 'cooked' through curing, so assembly is quick. The combination provides omega-3s you won't get from most breakfast proteins.

Make It Your Own

Add cream cheese, capers, or red onion for a classic lox flavor. Use an English muffin or bagel thin instead of regular bread. Swap salmon for lox-style if you prefer less smoky flavor.