This smoked salmon breakfast wrap with egg whites, spinach, and feta makes the perfect quick and easy breakfast for a busy morning! Packed full of protein and healthy fats, these healthy egg wraps are super filling and can be whipped together in less than 10 minutes! {gluten-free friendly}
Table of Contents
Easy Salmon Egg White Wrap
Smoked salmon is one of my favorite ingredients for a quick breakfast! It’s already cooked, is loaded with heart-healthy omega-3s, has a rich smokiness that adds so much flavor to every bite. We often like to eat it on fresh bagels or toast, but these wraps are my favorite.
I like to call this smoked salmon breakfast wrap my classy mom meal, and it’s my favorite way to start to day. It’s a super simple recipe that takes about 10 minutes to whip up, but it tastes like you’re eating a fancy brunch.
The best part? It’s packed with protein, fiber, and healthy fats, so you’ll feel satisfied throughout your busy morning! (Pro tip: it makes a great lunch or dinner, too!)
Featured Comment
“What a great recipe! I cooked it yesterday and my family really loved it. Definitely make it again!” – Susan
Why We Love This Healthy Salmon Breakfast Recipe
- Packed with 26 grams of protein and 4 grams of fiber per serving
- Helps keep your blood sugar level stable for more energy and less cravings throughout the day
- Can be adapted with different types of wraps and fillings to make them your own
- Great flavor – the smoky, slightly salty taste of smoked salmon is similar to bacon
- Contains less saturated fat and more heart healthy omega-3s than your typical breakfast wrap
- Fancy enough to make for special occasions, like Mother’s Day, Easter or a nice brunch
If you’re looking for more egg recipes, check out these Cottage Cheese Egg White Bites, this Egg White Breakfast Casserole and High Protein Breakfast Burrito!
Ingredient Notes
- Egg whites: Egg whites are a great source of protein while also being a low calorie and lower fat option. Use liquid egg white or whole eggs if you prefer. Simply discard the egg yolks or refrigerate and save them for later.
- Green onions: Fresh herbs add a nice freshness and extra color. You can also use fresh chives or even a little fresh dill.
- Mustard: Use Dijon mustard to add a slight tang to each bite. I typically use the smooth variety but you can also use grainy Dijon mustard.
- Tortilla: I generally use a whole wheat tortillas, but you can also sub in a white tortilla, gluten-free or a low carb wrap if preferred.
- Cold smoked salmon: Just like fresh salmon, smoked salmon is a great source of protein, vitamins, minerals, and omega-3s. If you’re not a fan of smoked salmon, you could also sub in ham or skip it altogether, but I highly recommend giving it a try. The smokiness of the salmon works so well with the flavors in the egg whites. You can usually find it in grocery stores near the meat section.
- Baby spinach: The perfect way to incorporate some extra greens, plus it adds a nice crunch to each bite. You can also sub in arugula if desired.
- Feta cheese: It’s tough to beat that feta egg combo! Feel free to replace it with goat cheese or even a nice little dollop of cream cheese. Cream cheese and salmon go perfectly together too!
Step-by-Step Instructions
Step 1: Cook the Egg Whites
- Heat a small nonstick skillet over medium heat. Spray with non-stick cooking spray or coat lightly with oil.
- In a small bowl, combine egg whites, green onion, Dijon mustard, and pepper and mix well with a fork.
- Pour the mixture into the hot pan and tilt to evenly distribute mixture over the bottom of the pan.
- Allow it to cook for 3-4 minutes or until cooked enough so that it won’t fall apart when flipping.
- Carefully flip with a large spatula and let it cook another 1-2 minutes.
Step 2: Assemble the Wrap
- Remove from pan and place egg flat in the center of the tortilla.
- Next, place the smoked salmon, baby spinach and crumbled feta in a strip down the centre of the egg white (or use other optional fillings).
- Wrap the tortilla tightly around the fillings. Cut in half. Serve toasted or at room temperature.
Scroll to the recipe card below for the full printable recipe!
How to Toast Wraps
If you’re a lover of crunch wraps and prefer that your wrap is a little warm and crispy on the outside, then you can toast these wraps on the stove or in the oven.
Stove top: If you want to toast them on the stove, heat a non-stick frying pan over medium heat. Place the wraps seam side down into the pan and cook for two minutes on each side, until nicely toasted.
Oven: If you prefer to toast them in the oven, transfer wraps to a baking sheet and toast at 350 degrees F for about 10-15 minutes or until the wrap is lightly browned and crispy on the outside. You can also use a toaster oven if preferred.
Expert Tips
- I recommend using a smaller frying pan if possible to reduce the likelihood of the egg falling apart when you flip it. It makes the egg thicker and stronger for flipping. I used an 8-inch skillet. You can use a larger pan if desired, but the egg will be thinner so be very careful when flipping it.
- Make sure the one side of the egg is cooked enough before flipping so it doesn’t make a mess. Also use cooking spray or oil so that it doesn’t stick. It’s much easier to wrap around all of those delicious fillings if it stays in one piece.
- Adjust the amount of feta used according to taste. I used one tablespoon and found it added just the right amount of salty flavour to complement the other ingredients.
- You can either leave the baby spinach raw or cook it down for several minutes. The wrap tastes good either way!
- Feel free to add your own twist to these egg white wraps. Try adding sun-dried tomatoes, avocado slices, roasted red pepper or whatever you’re feeling!
- This recipe only makes one wrap. Feel free to make a double batch (or triple or quadruple it) for meal prep!
Storage Guidelines
Leftover salmon wraps can be stored in the fridge in an airtight container or wrapped in saran wrap or foil for up to two days. You’ll want to make sure that you consume the thawed smoked salmon within 48 hours.
Recipe FAQs
You can either use the whites from whole eggs and separate the egg yolks from the whites, or you can use pasteurized egg whites from the carton. I tend to like to use the egg whites in the carton so the yolks don’t go to waste.
Yes, you can add in other vegetables if you’d like. Roasted or steamed asparagus, roasted red pepper or sliced avocado would also taste great in these wraps!
Yes, these are great for make ahead breakfasts or lunches. Wrap them tightly with plastic wrap or place in an airtight container to keep them fresh.
Absolutely! Just like fresh salmon, smoked salmon is high in protein and low in saturated fats, offering an abundance of omega-3 fatty acids instead. Smoked salmon (lox) and cream cheese are a classic combination, usually served with briny capers to make them pop. But, there are so many different ways to incorporate it!
You can add it to your avocado toast for an extra dose of protein, serve it toasted with scrambled eggs and home fries, or in many other ways. The smoky flavor and denser texture makes it more palatable than fresh salmon for picky eaters, so it’s a nice way to sneak in fish even if you’re not a huge fan.
Serving Suggestions
Serve these egg white wraps along with raw vegetables, fruit or a salad for a balanced meal. For extra protein, you can even serve it with a little cottage cheese on the side, too. A great way to start your day!
For special occasions, like a nice brunch, pair it with a fruity green salad, like this Blueberry Walnut Salad or my Nectarine Salad.
If you want something a little more savory, these wraps are a nice protein-packed option to pair with these filling Sweet Potato Kale Bowls. The flavors all work great together, too!
Recipe Variations
- Add some seasoning: Try adding some Italian seasoning or Everything bagel seasoning to the egg white mixture.
- Swap out the veggies: Rather than spinach, you can also try adding steamed or roasted asparagus.
- Add avocado: Add some avocado slices to the wraps for some extra creaminess and healthy fats.
- To make gluten-free: Swap a gluten-free tortilla for the whole-grain wrap.
- Change the bread: Instead of making wraps, you can also serve the egg white mixture on a toasted English muffin, bagel, or whichever bread you prefer. Just call it salmon breakfast toast instead!
- To make keto egg wraps: Skip the tortilla and just wrap the egg whites around the smoked salmon, spinach and feta or use this cottage cheese flatbread. You can also use low carb or zero carb wraps or if you can find them.
More Healthy Breakfast Recipes
- Pesto Egg Sandwich
- Mini Egg Bites
- Spinach Sun-Dried Tomato Quiche
- Turkey Sausage Egg Muffins
- High Protein Breakfast Casserole
Did you make this recipe? Scroll down to leave a star rating and review!
Smoked Salmon Breakfast Wrap with Feta & Egg Whites
Ingredients
- 4 egg whites, or 1/2 cup liquid egg whites
- 3 green onions, finely chopped (use just the green portion)
- 1 teaspoon Dijon mustard
- Freshly ground pepper
- 1 large whole-grain tortilla (or sub in gluten-free)
- 1 oz smoked salmon
- 1 handful baby spinach
- 1-2 tablespoons crumbled feta cheese
Other optional fillings:
- Avocado
- Roasted or steamed asparagus
- Sun-dried tomatoes
Instructions
- Heat a small non-stick skillet over medium heat. Spray with non-stick cooking spray or coat with lightly with oil.
- In a bowl, combine egg whites, green onion, Dijon mustard and pepper and mix well with a fork.
- Pour the mixture into the hot pan and tilt to evenly distribute mixture over the bottom of the pan.
- Allow it to cook for 3-4 minutes or until cooked enough so that it won’t fall apart when flipping.
- Carefully flip with a large spatula and let it cook another 1-2 minutes.
- Remove from pan and place egg flat on a large tortilla. Place the smoked salmon and baby spinach and crumbled feta in a strip down the centre of the egg (or use other optional fillings).
- Wrap the tortilla tightly around the fillings. Cut in half. Serve toasted or at room temperature.
Notes
- I recommend using a smaller frying pan if possible to reduce the likelihood of the egg falling apart when you flip it. It makes the egg thicker and stronger for flipping. I used an 8-inch skillet. You can use a larger pan if desired, but the egg will be thinner so be very careful when flipping it.
- Make sure the one side of the egg is cooked enough before flipping so it doesn’t make a mess. Also use cooking spray or oil so that it doesn’t stick. It’s much easier to wrap around all of those delicious fillings if it stays in one piece.
- Adjust the amount of feta used according to taste. I used one tablespoon and found it added just the right amount of salty flavor to complement the other ingredients.
- You can either leave the baby spinach raw or cook it down for several minutes. The wrap tastes good either way!
- Feel free to add your own twist to these egg white wraps. Try adding sun-dried tomatoes, avocado slices, roasted red pepper or whatever you’re feeling!
- This recipe only makes one wrap. Feel free to make a double batch (or triple or quadruple it) for meal prep!
Nutrition
This recipe was originally posted July 2018 and was updated March 2022 to include more helpful tips and photos. The text, photos and formatting were updated again in March 2025.
What a great recipe! I cooked it yesterday and my family really loved it. Definitely make it again!
So glad your family enjoyed it Susan! Comes in handy for a quick and easy breakfast or lunch!
Mmmm. This smoked salmon wrap looks so scrumptious! I love the combination of all your ingredients, so, I’ll be making your recipe as is! Isn’t it funny when we get a memory of something we’ve eaten before that we simply HAVE to attempt to make? And it’s extra fun when it comes out how we remember it.
What an incredibly simple, yet nutritious meal! I love it!
Thanks so much Tina! So easy!!
I love all of the ingredients in this! I bet it makes a nice fast lunch, but I also cannot wait to make this for breakfast this week!