Meals · High Protein
Smoked Salmon Breakfast Sandwich (39g Protein)
This high-protein breakfast sandwich features fluffy scrambled eggs, savory smoked salmon, and a creamy dill spread on a toasted English muffin, delivering approximately 38 grams of protein and 632 calories per serving.
Nutrition per serving
- Protein
- 39 g
- Calories
- 632
- Carbs
- 60 g
- Fat
- 27 g
Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.
Ingredients
- 2 large eggs
- 3 oz smoked salmon
- 1 whole wheat English muffin
- 1.5 oz cream cheese
- 1 tsp fresh dill — chopped
- 0.5 cup fresh arugula
- 0.5 tsp unsalted butter — or as needed
- salt — to taste
- black pepper — to taste
Steps
- In a small bowl, whisk the eggs with a pinch of salt and pepper until well combined.
- In a separate small bowl, combine the cream cheese and chopped fresh dill. Mix until smooth.
- Heat a non-stick skillet over medium-low heat. Add butter or cooking spray. Pour in the whisked eggs and cook, stirring gently, until fluffy and just set, about 2-3 minutes. Remove from heat.
- While the eggs cook, toast the English muffin to your desired crispness.
- Spread the dill cream cheese evenly on both halves of the toasted English muffin.
- Layer the scrambled eggs on the bottom half of the English muffin. Top with the smoked salmon and fresh arugula. Place the top half of the English muffin on top to complete the sandwich. Serve immediately.
Why This Works
Smoked salmon delivers 18g protein per 100g (USDA #175167) with no cooking required. Large eggs add 6g protein each (USDA #171287). One whole wheat English muffin provides 5g protein plus fiber. The combination of smoked salmon and large eggs creates a complete protein profile with all essential amino acids. Total protein per sandwich: 35+ grams in under 10 minutes.
The Ideal Egg
Crack large eggs into a bowl and whisk until combined. Heat a nonstick skillet over medium-low heat for 2 minutes. Add butter and let it melt without browning. Pour in large eggs and stir gently with a spatula for 2-3 minutes until soft curds form. Remove from heat when eggs are still slightly wet. They'll finish cooking from residual heat. Season with salt and pepper. Cook to 160°F internal temperature for food safety.
Assembly Strategy
Toast the whole wheat English muffin until golden. About 2-3 minutes in a toaster. Spread cream cheese on both halves. Layer smoked salmon (2-3 oz) on the bottom half. Top with scrambled large eggs while still warm. Add fresh dill. The whole wheat English muffin's sturdy texture holds up to the moist toppings. Close and enjoy immediately.
Sources Research-Backed
Frequently Asked Questions
Can I make this sandwich ahead of time?
No. This sandwich is best fresh. The toast gets soggy, eggs become rubbery, and the arugula wilts when stored assembled. You can prep the dill cream cheese up to 3 days ahead and store in the fridge. Toast the muffin and cook eggs fresh when ready to eat.
What bread works besides English muffins?
Bagels are the classic pairing with smoked salmon. Croissants add richness, sourdough provides tangy contrast, or try rye bread for a more traditional lox flavor. Each option holds up to the moist toppings. Avoid soft sandwich bread, which tears easily.
Can I use a fried egg instead of scrambled?
Yes. A fried egg works well, especially over-easy or sunny-side up. The runny yolk becomes a sauce when you bite into the sandwich. Cook in butter for 2-3 minutes until whites are set but yolk is still liquid. Keep the egg slightly larger than the muffin so it doesn't slide out.
