Egg White Omelette & Smoked Salmon

The Egg White Omelette with Smoked Salmon is a textbook post-workout meal. Six egg whites provide around 21 grams of pure protein with virtually zero fat, while smoked salmon adds another 15 grams of protein along with omega-3 fatty acids — essential for reducing exercise-induced inflammation and supporting muscle recovery. The cream cheese and capers bring richness and flavour without significantly adding calories. This omelette is light enough to eat immediately after intense training when heavy meals can feel uncomfortable, yet substantial enough to genuinely fuel recovery.

• ✅ 6 egg whites
• ✅ 100g smoked salmon
• ✅ 1/2 cup baby spinach
• ✅ 2 tbsp low-fat cream cheese
• ✅ 1 tsp capers
• ✅ 1 spring onion, sliced
• ✅ Salt, white pepper
• ✅ 1 tsp olive oil

1. 1Whisk egg whites with salt and pepper until frothy.
2. 2Heat oil in a non-stick pan over medium heat.
3. 3Pour in egg whites, swirl to coat the pan.
4. 4Cook 2–3 minutes until just set on top.
5. 5Spread cream cheese over one half.
6. 6Layer smoked salmon, spinach, capers, and spring onion.
7. 7Fold omelette over filling.
8. 8Serve immediately.