Quick Lunch: Salmon and Egg Sandwich

Keep your body fueled and your tastebuds happy with this simple sandwich that’s loaded with protein and low in fat.


This quick and easy lunch option also makes a fantastic breakfast or brunch treat. The flavors and textures give you the sensation that you’re indulging in a calorie-packed dish, but you’re really not. The whole wheat roll cuts down on the simple carbs, while using only the white of the egg reduces the cholesterol. Salmon is a healthy, lean protein and the avocado adds plenty of good-for-you unsaturated fats.

This sandwich is much better when it’s freshly prepared and enjoyed warm. It takes less than 15 minutes to make, but if you’re on the go around lunchtime you can prepare it in advance. I recommend packaging the whole wheat roll spread with cream cheese, cooked scrambled eggs, salmon and avocado separately, then assembling all the ingredients when you’re ready to eat.


½ teaspoon olive oil
¼ small onion
¼ teaspoon dried herbs (dill and chives work well with salmon, but feel free to use whatever you want)
1 egg white (from a medium or large egg)
1 tablespoon milk
Salt and pepper to taste
1 whole wheat roll
2 slices avocado
1 slice smoked salmon
1 tablespoon fat-free or low-fat cream cheese


Pour the olive oil into a small pan and set the heat to medium.

Finely dice the onion and add it to the frying pan with the herbs of your choice. Cook for 5-10 minutes, stirring regularly, until the onion is soft and translucent and the herbs are fragrant.

While the onion and herbs are cooking, lightly beat the egg white with the milk.

When the onions and herbs are ready, pour the egg white mixture into the pan. Cook for 3-4 minutes, mixing regularly, until you’ve got scrambled eggs.

Add salt and pepper to taste.

Take the pan off the heat and cover with a lid to keep warm.

Slice the whole wheat roll in half and thinly spread each half with cream cheese.

Top the bottom half of the roll with two slices of avocado and scoop the scrambled egg mixture on top.

Layer the piece of smoked salmon on top of the scrambled egg and top with the other half of the whole wheat roll.

Serve while still warm.

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