High Protein Smoked Salmon Bagel with Greek Yogurt and Cream Cheese Herb Spread

If you’re looking for something healthy and are a fan of everything smoked salmon, try this High Protein Smoked Salmon Bagel with Greek Yogurt and Cream Cheese Herb Spread. IT IS FANTASTIC! Macro Balanced and low calorie at under 350 calories. Plus, it’s packed with protein, and omega-3 fatty acids. Perfect for your meal prep and macro planning because it is so quick to prepare. Great for busy mornings, leisurely brunches, and a meal prep that tastes and feels luxurious.

Why You’ll Love This High Protein Smoked Salmon Bagel

• Healthy Ingredients: Combining the whole grains, lean protein, and healthy fats makes this meal a nutritional powerhouse.
• Quick and Easy: You can whip this up in just a few minutes, making it a perfect option for those on the go.
• Versatile: You can customize it with your favorite toppings, making it suitable for various tastes.

Ingredients

Here’s what you need for one serving:

• 1 whole grain or sprouted bagel (bump the protein by using a high protein bagel, recommend Thomas Bagel Thins or Bubba Skinny or try our High Protein Cottage Cheese Bagels – coming soon )
• 2 oz smoked salmon (swap: leftover baked salmon fillet)
• 2 Tbsp Greek Yogurt
• 2 Tbsp low-fat cream cheese (~30 calories)
• Fresh or Dried Herbs:
  • 1 T. Fresh or 1/2 tsp dried Chives
  • 1 tsp fresh or 1/4 tsp dried Dill, *parsley optional, *minced shallot or red onion
• Pinch of Salt and Pepper
• 1 tablespoon capers, rinsed (about 3 calories)
• Extra Fresh or dried herbs for garnish
• 1/4 small red onion, thinly sliced (optional, about 10 calories)
• Lemon wedge (for squeezing)
• 1 tsp Everything Seasoning

Complete the Meal and balance macros by adding:

• 100g strawberries (swap with another fruit)
• 1/4 cup cucumbers (swap with another veggie)

Feel free to adjust the ingredients based on your dietary preferences!

Health Benefits:

Deliciousness alone is enough to eat this, however, if you are interested in why this is good for you, here is my Smoked Salmon health benefit geek dive:

• Heart Health: We all know by now that Omega 3 fatty acids are good for us. Why? This is an essential fatty acid that our body does not produce so we have to get it from our diet. You may see EPA and DHA on your vitamin bottles, but what is it? So these are particularly helpful fatty acids or Long Chain Fatty Acids (eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)) that are thought to help our skin, heart, joints, hormone balancing and is now linked with reducing heart disease, helping those with asthma, arthritis and even cancer. More research is needed but it is promising and guess where it all comes from? The best source is fatty fish like a wild caught salmon.
• Brain Health: These same Omega 3 Fatty Acids are also helpful with memory loss and may actually help with brain loss. Check out this on baked or broiled fish in the reduction of gray matter in the brain, it is a pretty exciting study: https://pubmed.ncbi.nlm.nih.gov/25084680/
• Anti-Inflammatory: which helps with reduction of chronic diseases and helps in weight management as a bonus to healthier blood and heart. This is an intresting study: https://pubmed.ncbi.nlm.nih.gov/20551965/
• Antioxidants and Vitamins: The Antioxidant Astaxanthin is the one that gives salmon its pink color and so happens to be a superstar in working with the Omega-3’s to help blood and Cholesterol health AND Helps the Central Nervous System, skin health and even UV help (a bit of a big deal). Vitamins and minerals Like Vitamin B12 which helps nerve function, DNA and red blood cells, Vitamin D which as you may know, helps bones, Selenium which is a trace mineral that is essential to reproduction, thyroid health, and DNA synthesis, and Potassium which helps overall health and well-being 
• Aging Health: Great source of Protein which will help Bones, Muscle Rebuilding and Repair as well as overall health

Recommended Resource Summary: Top 5 Health Benefits of Smoked Salmon

Nutritional Information

• Total Calories: ~356 cal
• Protein: ~27g
• Carbohydrates: ~37g
• Healthy Fats: ~12g
• Fiber: ~7g

Step-by-Step Instructions

1. Toast the Bagel
   Begin by toasting your whole grain, high protein or sprouted bagel until it reaches a golden brown and crispy texture.
2. Prepare the Cream Cheese Spread
   In a small bowl, mix the greek yogurt and cream cheese with Herbs adding any extra to season to your liking.
3. Assemble Your Bagel: Spread mixture evenly over both halves of the toasted bagel. Layer the smoked salmon generously on top of the cream cheese. Sprinkle with capers and thin slices of red onion for a squeeze of lemon added zing!
4. Add Sides: Serve with sliced Cucumber and Strawberries or fruit of choice as a side.
5. Serve and Enjoy! You can enjoy it as an open-faced sandwich or put the other half of the bagel on top for a mega breakfast sandwich.. but it gets a bit messy.

Make it Your Own Way:

• Add Greens: Toss on some fresh spinach or arugula for extra nutrients.
• Spice it Up: Add red pepper flakes or tabasco for a hint of heat.
• Switch It Up: Try different toppings like sliced cucumbers or radishes or sweet peppers for a crunch!
• Want it Creamier? Try swapping the greek yogurt for blended cottage cheese, just watch the salt.

What did you Think?

This Smoked Salmon Bagel with Low-Fat Cream Cheese is not just a feast for the eyes but also a wholesome choice that will leave you feeling satisfied without the guilt. With its simplicity and vibrant flavors, it’s bound to become a staple in your meal rotation.

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Macro Breakfasts Can Be Easy and Fancy, Give it A Try

1. This healthy breakfast of a smoked salmon bagel always felt to fancy for me, until I learned how easy it was.
2. Create Beautiful Breakfast Makes Us Feel Better: Being a busy mom we always get the scraps and leftovers, but the thing I love about meal prepping and macros, is how it FEELS like your TAKING CARE OF YOURSELF TOO.
3. Leave a Comment Below: WHAT DO YOU DO TO TAKE CARE OF YOU?
4. Please Save and Share your Meal Prep with Me: #mytrainerandrea

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Hugs and Love from your Personal Trainer,

– Andrea