
Keto egg wrap with salmon
Would you like to try something different than bread for lunch and are in the mood for a healthy low-carb meal? Then you should definitely try this healthy keto egg wrap with salmon!
This dish is super filling because it’s packed with protein and is also incredibly tasty. And the best part: you can vary the filling of the egg wrap as much as you like.
I made this egg wrap with salmon, cottage cheese, and avocado. But you can mix and match with other toppings endlessly.
2-ingredient egg wrap
The egg wrap itself only has two main ingrediënts: eggs and a splash of lactose-free milk. For my egg wrap, I use 2 egg whites, 1 whole egg, a bit of lactose-free milk and some pepper and salt.
Whisk everything together well with a whisk. Heat a splash of olive oil in a frying pan and cook the omelet for 2-3 minutes on each side.
This way, you have a healthy wrap (or actually a thin omelette) that is gluten-free, lactose-free, low FODMAP and suitable for a keto diet or low carb diet.
After that, you can top it with ingredients of your choice and roll the omelet into a wrap. And just like that, you have a delicious stuffed egg wrap!
Here’s how I top my egg wrap:
- Smoked salmon
- A layer of cottage cheese
- A layer of mashed avocado
- Salt and pepper
- A handful of arugula
I absolutely love the combination of salmon, egg, and avocado. It makes for a filling and protein-packed lunch.
Topping ideas for a healthy egg wrap
You can get creative with the filling of your egg wrap. For example, you can also find a recipe for an egg wrap with smoked meat on my blog.
Other delicious toppings include:
- Homemade tuna salad
- Smoked salmon with some sautéed spinach
- Grilled vegetables like oyster mushrooms, bell peppers, and zucchini
- Smoked chicken with lactose-free cream cheese and cucumber
- Slices of chicken breast and avocado
Frequently asked questions about the egg wrap with salmon
What are the nutritional values of this recipe?
If you make this recipe according to the instructions below, the egg wrap contains:
389 calories, 26 grams of fat, 33 grams of protein, 2 grams of carbs, and 3 grams of fiber.
Can I make this recipe lactose-free?
Yes, you can definitely do that. If you want to make this recipe lactose-free, you can replace the cottage cheese with a lactose-free version. Or replace it with a lactose-free cream cheese.
Is cottage cheese low FODMAP?
Cottage cheese contains lactose and is therefore limited in the low FODMAP diet. The FODMAP diet is not entirely lactose-free; small amounts of lactose are allowed. Cottage cheese is low FODMAP up to 40 grams or 2 tablespoons per meal.
Is avocado low FODMAP?
60 grams of avocado per meal is low FODMAP. You can read more about the FODMAPs in avocado in this blog.
How long can I store the egg wrap?
You can store the egg wrap, without filling, for 2 days in the fridge in a sealed container. If you want to take the egg wrap with you to work, I recommend taking the salmon, avocado, and cottage cheese separately and adding the fillings just before you eat it. Cottage cheese is quite moist, so it’s not ideal to add it beforehand.
Keto egg wrap with salmon
- Total Time: 15 min
- Servings: 1 1x
- Diet: Gluten Free
Description
Low-carb egg wrap with salmon: a filling and high-protein lunch. With avocado and cottage cheese. Keto-proof, gluten-free and low FODMAP.
Ingredients
- 1 egg
- 2 eggwhites
- A splash of lactose-free milk
- 50 g (1.8 oz) smoked salmon
- 40 g (2 tbsp) cottage cheese
- 40 g (2 tbsp) avocado
- Pepper and salt to taste
- A handful of arugula (rocket lettuce)
Instructions
- Place 2 egg whites and 1 whole egg in a bowl. Add a splash of lactose-free milk and a pinch of salt and pepper. Whisk everything together well with a whisk.
- Heat a splash of olive oil in a frying pan. Pour the egg mixture into the pan once it’s hot.
- Cook the egg for 2-3 minutes per side over medium heat. Then flip the omelette. Repeat this for the other side.
- Place the egg wrap on a plate.
- Spread cottage cheese on the egg wrap.
- Mash 40 grams of avocado and spread it over the cottage cheese. Sprinkle with salt and pepper to taste.
- Place the smoked salmon on top and add a bit of arugula.
- Roll up the egg wrap and cut it in half. Serve immediately.
- Prep Time: 15 min
- Category: Lunch
- Method: Frying
- Cuisine: International
Nutrition
- Serving Size: 1
- Calories: 272
- Fat: 14
- Carbohydrates: 4
- Fiber: 2
- Protein: 30
2 Comments
thank you so much for this lunch idea. Was really quick to make and very yummy! Cheese egg and salmon went really well together!
You’re welcome!