Cream Cheese and Smoked Salmon Omelette
Prep
5 mins
Cook
5 mins
Total
10 mins
Serves
1
Calories
600 kcal
Why This Works for Intermittent Fasting
This omelette delivers around 36g of protein and 48g of fat in a single, compact meal — exactly the combination that drives satiety signals and keeps hunger suppressed deep into your eating window. Smoked salmon supplies omega-3 fatty acids and complete protein, while cream cheese adds slow-burning fat that blunts appetite without spiking insulin. There are virtually no carbohydrates, making it ideal…
May 26, 2026 · 17:00:00 ET
Why This Works for Intermittent Fasting
This omelette delivers around 36g of protein and 48g of fat in a single, compact meal — exactly the combination that drives satiety signals and keeps hunger suppressed deep into your eating window. Smoked salmon supplies omega-3 fatty acids and complete protein, while cream cheese adds slow-burning fat that blunts appetite without spiking insulin. There are virtually no carbohydrates, making it ideal as the first meal after a 16–20 hour fast.
Ingredients
- 3 large eggs
- 50g full-fat cream cheese, softened
- 70g smoked salmon, sliced
- 1 tbsp butter or ghee
- 1 tbsp fresh dill, roughly chopped
- 1 tbsp capers, drained (optional)
- Black pepper to taste
- Fresh chives, to garnish (optional)
Instructions
- Crack the eggs into a bowl and beat well. Season with black pepper — hold back on salt, as the smoked salmon is already salty.
- Heat a 20cm non-stick pan over medium-low heat. Add the butter and let it melt until it foams and subsides.
- Pour in the beaten eggs, tilting the pan to coat the base evenly. Leave undisturbed for 60–90 seconds until the edges are set but the centre still looks slightly glossy.
- Using a spatula, gently push the cooked edges toward the centre, tilting the pan so the runny egg flows to the sides. Repeat once or twice until the egg is just set on top.
- Dot the softened cream cheese over one half of the omelette. Lay the smoked salmon slices on top of the cream cheese and scatter over the fresh dill and capers if using.
- Fold the plain half over the filling and slide onto a warm plate.
- Garnish with fresh chives and an extra grind of black pepper. Serve immediately.
Nutrition Per Serving
| Nutrient | Amount |
|---|---|
| Calories | 600 kcal |
| Protein | 36g |
| Carbohydrates | 4g |
| Fat | 48g |
| Fibre | 0g |
| Sugar | 1g |
Fasting Compatibility
Best for: 16:8, 18:6, OMAD. This omelette is an excellent meal to open an eating window after an extended fast — the high protein and fat content provides lasting energy without an insulin spike, supporting ketone production and keeping you satisfied until your next fast begins.
Want to know exactly which foods support the cellular repair process that fasting triggers, and which foods slow it down?
Get Intermittent Fasting in Practice on Amazon →
Buy the book and claim 3 months free on our fasting app at fastinginpractice.com/redeem
Want the complete guide?
Intermittent Fasting in Practice
Everything in this article — and hundreds more pages of practical guidance, protocols, recipes, and mindset strategies — is covered in depth in the book, available now on Amazon.
Made this recipe? Share how it went — your experience helps other fasters.