๐ Smoked Salmon Flatbread
Smoked Salmon Flatbread
Calories: 505 kcal
Protein: 33 g
Prep Time: 10 min Cook Time: 8 min
Serves: 1
Ingredients
Whole-wheat or high-protein flatbread (or naan): 80 g / 2.8 oz / 1 small piece
Light cream cheese: 30 g / 1 oz / 2 Tbsp
Plain Greek yogurt (2%): 20 g / 0.7 oz / 1 Tbsp
Smoked salmon: 75 g / 2.6 oz (~3 oz package portion)
Red onion (thinly sliced): 15 g / 0.5 oz (~1 Tbsp)
Capers: 5 g / 0.2 oz / 1 tsp
Fresh arugula: 20 g / 0.7 oz (~1 cup loosely packed)
Olive oil: 3 g / 0.1 oz / ยฝ tsp (optional drizzle)
Lemon juice: 5 ml / 1 tsp
Fresh dill (chopped): 2 g / ~1 tsp
Salt & cracked pepper: to taste
Directions
Toast the base: Heat a nonstick pan or oven to 375ยฐF / 190ยฐC. Warm the flatbread 5โ8 min until edges are lightly crisp.
Make the creamy base: Mix cream cheese, Greek yogurt, lemon juice, dill, salt, and pepper until smooth. Spread evenly over the warm flatbread.
Assemble: Layer smoked salmon, red onion, capers, and arugula.
Finish: Drizzle with a touch of olive oil and an extra squeeze of lemon before serving.
Meal Prep Instructions
Prep components separately: Slice onions, wash arugula, and portion salmon and capers. Mix the cream-cheeseโyogurt spread in advance (keeps up to 5 days refrigerated).
Flatbread storage: Keep un-toasted flatbreads sealed at room temp up to 3 days or refrigerated up to 5 days. Toast fresh when assembling.
Assemble fresh: Toast (3โ5 min oven/air fryer), spread the creamy base, then top with chilled ingredients. Cafรฉ-style in under 5 minutes.
Coachโs Tip
Packing for work? Build it as an open-faced sandwich on half a pita or folded wrap โ less soggy and easy to eat, with the same deli-fresh flavor.
๐ฑ Vegetarian Option โ High-Protein Pesto Veggie Flatbread
Replace smoked salmon with 90 g (3.2 oz / ยฝ cup) roasted chickpeas (seasoned with salt, garlic, and smoked paprika) and mix 25 g (0.9 oz / 1 Tbsp) basil pesto into the yogurt-cream-cheese base. Keep onions, arugula, and capers โ they balance the richness.
Adjusted macros: ~510 kcal | ~31 g protein