Smoked Salmon and Cream Cheese Omelet with Avocado
A rich, brain-boosting breakfast featuring fluffy eggs, creamy avocado, and savory smoked salmon. Packed with omega-3s and high-quality protein to start your morning right.
Prep
5 min
Cook
5 min
Total
10 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
5 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk · Mixing bowl
Time saver
Measure everything before you start so this quick recipe moves without pauses.
Do these three things first
- 1Prep and black pepper Fresh chives (chopped)
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 5 steps complete
Next: Whisk the eggs in a small bowl…
- 01
Whisk the eggs in a small bowl…
Whisk the eggs in a small bowl with a pinch of sea salt and black pepper until slightly frothy.
Look for: slightly frothy
Tap card to mark done - 02
Heat the butter or olive oil in…
Heat the butter or olive oil in a non-stick skillet over medium heat. Pour in the eggs, swirling the pan to coat the bottom evenly.
Tap card to mark done - 03
As the edges begin to set
As the edges begin to set, gently push them toward the center with a silicone spatula, tilting the pan so the uncooked egg flows to the empty edges.
Tap card to mark done - 04
Dollop the cream cheese over one half…
Once the eggs are mostly set but still slightly soft on top, dollop the cream cheese over one half and drape the smoked salmon over it. If using fresh chives, sprinkle them over the filling now.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Fold the other half of the omelet…
Fold the other half of the omelet over the salmon and gently slide it onto a plate. Serve immediately alongside sliced avocado.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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