Looking for a satisfying, nutritious meal that’s easy to prep and will keep you energized? Say hello to this smoked salmon omelette with asparagus, Greek yogurt, and a fresh burst of tomatoes! This is the ultimate brunch-for-lunch recipe that not only feels indulgent but is also packed with healthy goodness. And the best part? It’s meal-prep friendly, meaning you can make it ahead of time and enjoy a balanced, protein-rich meal on the go!
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Why You’ll Love This Recipe:
This omelette is a dream for anyone looking to eat healthier while still enjoying a flavorful and satisfying meal. The smoked salmon provides a rich source of omega-3 fatty acids, which are great for heart health and reducing inflammation. Paired with protein-packed eggs, creamy Greek yogurt, and nutrient-dense asparagus, this meal offers a powerhouse of essential nutrients
- Eggs: Full of high-quality protein to keep you full and fueled throughout the day.
- Smoked Salmon: A delicious way to get your omega-3s, supporting brain health and overall well-being.
- Greek Yogurt: Adds a creamy texture while boosting the protein content without unnecessary fats. It also pairs well with the smoked salmon to even out the salty flavors.
- Asparagus & Tomatoes: Loaded with fiber, vitamins, and antioxidants, adding a fresh and light contrast to the richness of the salmon and eggs.
Ingredient Substituions
- Smoked Salmon: If you don’t like smoked salmon, swap it out with cooked chicken breasts or turkey bacon.
- Greek Yogurt: Low-Fat Sour cream is a great tangy and creamy alternative, or serve it with mashed avocados for the same creamy texture without the dairy.
- Asparagus: Use sautéed spinach for a different green vegetable or roasted broccoli for a nutrient-packed swap.
- Green Onions: Chives are a milder flavor, great for a subtle onion taste.
- Sliced Tomatoes: Use Sun-Dried Tomatoes for a more intense tomato flavor or roasted Red Peppers for a different flavor and a touch of sweetness.
How to Prepare Smoked Salmon Omelette
- Cook the Asparagus: Preheat your air fryer to 400°F. Drizzle the asparagus spears with olive oil and season with a pinch of salt and pepper. Arrange them in the air fryer basket and cook for 3-4 minutes until they’re tender and slightly crispy. Set them aside.
- Whisk the Eggs: In a bowl, crack the eggs and whisk them well with a pinch of salt and pepper.
- Cook the Omelette: Heat a medium-sized frying pan with a drizzle of olive oil over medium-high heat. Pour in half the eggs and let them cook for 30-45 seconds. As the edges set, gently pull the eggs toward the center using a fork, allowing uncooked eggs to spread to the edges. Repeat until the eggs are almost fully cooked. Use a lid to help speed up the cooking process if needed.
- Top with Flavor: Once the omelette is cooked, add a dollop of Greek yogurt on top, followed by the smoked salmon, a few asparagus spears, and some fresh tomatoes.
- Repeat: Repeat the process for the second omelette or save the rest of the ingredients for a quick reheat-and-eat later in the week.
Reference the recipe card below for detailed instructions.
Meal Prep Pairings
- Greek Yogurt Fruit Parfait: Fruit parfait adds a touch of sweetness and provides a balance of protein, fiber, and antioxidants. It’s a great option for a balanced breakfast or snack.
- Whole Grain Toast: Toast adds a satisfying crunch and pairs well with the omelette. Whole grains offer more fiber and nutrients compared to white bread.
- Sweet Potato Wedges: Sweet potatoes add a satisfying, slightly sweet flavor and are rich in fiber and vitamins. They make a hearty and nutritious side.
Frequently Asked Questions
Can I use egg whites only for this recipe?
Yes, you can use egg whites only if you prefer a lower-fat option. Substitute the 4 whole eggs with 8 egg whites. The cooking process remains the same.
How do I know when the omelette is fully cooked?
The omelette is done when the eggs are set and no longer runny. The edges should be slightly golden, and the center should be firm but still moist.
How can I adjust the recipe for larger batches?
To make a larger batch, simply multiply the ingredients as needed. Cook the omelettes in batches to avoid overcrowding the pan, and keep cooked omelettes warm in a low oven until ready to serve.
Healthy Smoked Salmon Omelette with Asparagus
Equipment
Ingredients
Instructions
Notes
Nutrition