Smoked Salmon & Avocado Cream Cheese Roll-Ups
A quick, satisfying snack featuring delicate smoked salmon wrapped around creamy avocado and cream cheese. Rich in healthy fats and protein to keep your energy and blood sugar beautifully stable.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
0 min
Total
5 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Knife and cutting board
Time saver
Taking this to work? Store the roll-ups tightly in an airtight container; the salmon and cream cheese act as a barrier to keep the avocado from browning too quickly.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 4 steps complete
Next: Lay the smoked salmon slices flat on…
- 01
Lay the smoked salmon slices flat on…
Lay the smoked salmon slices flat on a clean cutting board or plate.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 02
Gently spread a thin
Gently spread a thin, even layer of softened cream cheese across each slice of salmon.
Tap card to mark done - 03
Place a strip or two of avocado…
Place a strip or two of avocado at one end of each salmon piece. Squeeze a few drops of fresh lemon juice over the avocado, then add a pinch of black pepper and a sprinkle of your favorite savory seasoning blend.
Tap card to mark done - 04
Roll the salmon tightly around the avocado…
Roll the salmon tightly around the avocado and cream cheese. Serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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