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This Egg White Smoked Salmon Wrap with Goat Cheese and Spinach is a nutritious and filling heart-healthy option any time of day.

Smoked salmon wrap bundled in a serving tray with lemon wedges.

Breakfast, Lunch, or Breakfast for Dinner.

It can be a challenge to find something that is light and healthy and will satisfy the belly. I never imagined I’d be big on breakfast-y dishes using egg whites without the yolks (because let’s face it: I love yolks), but with a few tricks and the right add-ins, it works! This wrap is rich in protein, omega-3s, vitamins, minerals, AND flavor. So much flavor. It’s also incredibly adaptable, so you can play around with the ingredients a bit to suit your taste.

A Wholesome Ingredients List.

Wholesome and simple. Everything in this wrap is a smart choice and it all goes oh-so-well together. Smoky, tangy, citrusy—and if you feel the need to add heat (because who doesn’t love hot sauce with their eggs?), this wraps totally welcomes your favorite hot sauce to the mix. But to keep it true to how I’ve made it, grab these ingredients:

  • Wrap (you can use flat-outs or any low-carb wrap you enjoy)
  • Smoked salmon
  • Avocado oil or olive oil
  • Egg whites
  • Goat cheese
  • Baby spinach
  • Fresh lemon juice
  • Everything Bagel Seasoning (optional)

Round serving board with a folded wrap, bowl of baby spinach, eggs, smoked salmon, and goat cheese.

Here’s How to Make This Egg White Smoked Salmon Wrap.

Whether you’re on the go or just flat out feeling lazy, this egg white smoked salmon wrap is a cinch to put together. All you have to cook are the egg whites. The rest just gets layered out onto the wrap in all of its freshness! Tossing the baby spinach in lemon juice is a game changer here. It acts as a tangy dressing without being sloppy and overpowering. Plus, it adds an awesome punch of bright citrus flavor. 

Here’s what you’ll do:

  1. Lay your wrap down onto a flat surface, like a cutting board.
  2. Carefully spread the goat cheese over the middle of the wrap. Goat cheese isn’t exactly a spreadable cheese in the way that cream cheese is, but it can be done with a little extra push.
  3. Transfer the ribboned spinach to a bowl and squeeze the fresh lemon juice over it. Give the spinach a toss with your fingers to coat.
  4. Warm the avocado oil in a small frying pan over medium-high heat.
  5. Crack your eggs over a small bowl, separating the whites from the yolks. (See tips on how to separate egg whites below.)
  6. Give the whites a quick whisk with a fork and transfer them to the frying pan. Let them cook for about 2 minutes, or until the bottom of the eggs are cooked enough to lift up with the edge of a spatula. Tip your pan and, using a spatula, carefully flip half of the egg over itself. Let it cook for another 30 seconds or so, and then carefully flip the egg. Let it cook for another minute, or until the egg is cooked through.
  7. Transfer the cooked egg to the wrap, placing it just left of center. Plop the smoked salmon along the side of it, in the center, and then add the lemony spinach along the right side of the salmon.
  8. If you’re using a seasoning, like Everything Bagel Seasoning (that’s my go-to way to amp this baby up!), sprinkle it on now.
  9. To wrap, carefully fold the sides over toward the center. With your thumbs, fold the bottom of the wrap over and start rolling the wrap forward, slowly and carefully, making sure to keep all of the good stuff inside. (Need a video? Check this one out.)
  10. Once the wrap is fully rolled, you’ve got yourself an egg white smoked salmon wrap to gobble it up!

Round serving board with wrap laid out, topped with cooked egg whites, smoked salmon, and spinach.

How to Separate Egg Whites.

First, it’s worth mentioning that you can buy your egg whites ready to go in a carton. But separating egg whites from your eggs is an easy task. Here are three ways to get it done.

  1. Using the shells. Crack the egg on a flat surface, and carefully split it open over an empty bowl. Gently pass the egg yolk from one shell to the next, letting the egg whites separate and drip into the bowl. Once all of the egg whites have separated and dripped into the bowl, discard the shells and the yolk.
  2. Using your hands. Again, crack the egg on a flat surface. With one hand over an empty bowl, use your other hand to crack the egg open and let the egg fall into your hand. Separate your fingers just a bit to let the egg whites pass through. You can give the egg a little shake if necessary, to help the egg whites separate.
  3. Using an egg separator. You could also get yourself an actual egg separator. I do think it’s unnecessary, and I’d never recommend adding another unnecessary gadget to your kitchen drawers, but you might have your own reasons for preferring this method (like refusing to touch raw egg), and that’s okay!

Smoked salmon wrap bundled in a serving tray.

Equipment You’ll Need:

Recipe Tips + Tricks.

  1. To add some extra oumph, use a savory-flavored goat cheese like herb and garlic or cracked black pepper.
  2. If goat cheese isn’t your jam, you can replace it with cream cheese!
  3. I love seasoning this wrap with Everything Bagel Seasoning, but if you have another favorite seasoning for your eggs, go ahead and use that. This recipe is pretty welcoming to most flavors.
  4. Add some heat by adding your favorite hot sauce.
  5. This recipe uses cold-smoked salmon, but you could definitely use hot-smoked salmon. You’ll just have a different, more flaky texture with the salmon.
  6. Other add-ons that would be great in this wrap: shaved red onions and capers!

Smoked salmon wrap bundled in a serving tray with lemon wedges.

More Salmon Recipes You’ll Love:

Have You Made This Recipe?

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Smoked salmon wrap bundled in a serving tray with lemon wedges.
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Egg White Smoked Salmon Wrap with Goat Cheese and Spinach

By: Dana Sandonato
This Egg White Smoked Salmon Wrap with Goat Cheese and Spinach is a nutritious and filling heart-healthy option any time of day.
Prep Time: 10 minutes
Cook Time: 5 minutes
Total Time: 15 minutes
Servings: 1 serving
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Ingredients 

  • 1 wrap
  • 2 oz smoked salmon
  • Avocado oil or olive oil
  • 3 egg whites
  • 1 TBSP goat cheese
  • 1 handful of baby spinach, cut into ribbons
  • 1/2 lemon, juiced
  • A few shakes of Everything Bagel Seasoning (optional)

Instructions 

  • Place your wrap down onto a flat surface like a cutting board.
  • Spread the goat cheese over the middle of the wrap.
  • Place the ribboned spinach in a bowl and squeeze the lemon juice over it. Give the spinach a quick toss with your fingers to distribute the lemon juice.
  • Heat the avocado oil over medium-high heat in a small frying pan.
  • Crack your eggs over a small bowl and separate the whites from the yolks. (See notes below for how to separate egg whites.)
  • Give the whites a quick whisk with a fork and transfer them to the frying pan. Cook for about 2 minutes, or until the bottom of the eggs are cooked enough to lift up with the edge of a spatula, then tip your pan and using a spatula, carefully flip half of the egg over itself. Let it cook for another 30 seconds or so, and then carefully flip the egg. Let it cook for another minute, or until the egg whites are fully cooked/no longer runny.
  • Transfer the cooked egg whites to the wrap, placing just left of center. Then place the smoked salmon along the side of it, in the center, and then add the lemony spinach along the right side of the salmon.
  • If you're using a seasoning, sprinkle it over the egg whites, salmon, and spinach.
  • To close the wrap, carefully fold the sides over toward the center. With your thumbs, fold the bottom of the wrap over and start rolling the wrap forward, slowly and carefully, making sure the ingredients stay snug inside the wrap. (Want a video? Check this one out.)
  • Once the wrap is fully rolled, cut it in half and gobble it up.

Notes

How to separate egg whites:
Method #1: Crack the egg on a flat surface and carefully split it open over an empty bowl. Pass the egg yolk from one shell to the other, letting the egg whites separate and drip into the bowl below. 
Method #2: Crack the egg on a flat surface. With one hand over an empty bowl, use your other hand to open the egg. Allow the egg to fall into your hand and slowly separate your fingers, just enough to let the egg whites pass through.
Method #3: Use an egg separator. 

Nutrition

Serving: 1wrap | Calories: 413kcal | Carbohydrates: 35g | Protein: 38g | Fat: 12g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Cholesterol: 13mg | Fiber: 3g | Sugar: 3g
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