THE SPLIT PLATE / RECIPE

Salmon Cream Cheese Bagel

5-minute smoked salmon cream cheese bagel — 250 cal / 30g protein on a Sola high-protein bagel. No deli build, no toast.

YIELD1 serving
TOTAL TIME5 min
COOK METHODSee method
EST. / SERVING~250 cal | ~30g protein

Ingredients

Ingredients

  • 1 Sola Mini Bagel (full, both halves)
  • 1 serving smoked salmon (~2 oz / 56g)
  • 2 tbsp cream cheese (~30g)

You want a smoked salmon bagel without a full deli build. 5 minutes, one cutting board, three ingredients. Hits 30g protein at 250 cal — solid for breakfast or a small lunch, especially if dinner is going to be heavy.

Method

  1. 1.SALMON. Add the smoked salmon to a cutting board.
  2. 2.CREAM CHEESE. Drop 2 tbsp cream cheese on top of the salmon.
  3. 3.CHOP. Chop the salmon and cream cheese together with a chef's knife into a chunky spread. Don't whip it smooth — salmon should stay visible in small pieces.
  4. 4.OPEN. Halve the Sola bagel.
  5. 5.LOAD. Spread the chunky salmon cream cheese onto both bagel halves.
  6. 6.EAT. Eat immediately — bagel toasts in the spread's residual fat if you want a quick pan-warm.

Storage and reheating

Store: Best assembled fresh. The salmon-cream-cheese spread can be made ahead and held in a sealed container in the fridge.

Reheat: Don't heat. Spread cold, eat cold, or pan-warm the loaded bagel face-down for 30 sec to crisp.

Lasts: 1 day for best texture — fresh cream cheese softens after the chop and turns to paste by day 2.

Estimated nutrition

~250 cal | ~30g protein.

250 cal / 30g protein per loaded bagel, confirmed by Tushar from the labeled macros: Sola bagel (110 cal / 15g protein) + 2 oz smoked salmon (~80 cal / 12g protein) + 2 tbsp cream cheese (60 cal / 2g protein) = ~250 / ~29g. The 30g protein claim rounds up on the salmon serving — within typical labeling variance.

thesplitplate.com/cookbook/salmon-cream-cheese-bagel

Salmon Cream Cheese Bagel
Breakfast

Salmon Cream Cheese Bagel

5-minute smoked salmon cream cheese bagel — 250 cal / 30g protein on a Sola high-protein bagel. No deli build, no toast.

Make this when

You want a smoked salmon bagel without a full deli build. 5 minutes, one cutting board, three ingredients. Hits 30g protein at 250 cal — solid for breakfast or a small lunch, especially if dinner is going to be heavy.

Total time
5 min
Yield
1 serving
Protein / serving
~30g
Cal / serving
~250
Flavor target

Chunky salmon cream cheese spread that holds together when you bite, salmon visible in small pieces. The Sola bagel is a quiet protein boost — most of the macro lift comes from the bagel itself (15g protein) + the smoked salmon (12g).

Ingredients

Batch cookYields 1 servings — quantities below are the full batch.

Ingredients

Method

  1. 1
    SALMON

    Add the smoked salmon to a cutting board.

  2. 2
    CREAM CHEESE

    Drop 2 tbsp cream cheese on top of the salmon.

  3. 3
    CHOP

    Chop the salmon and cream cheese together with a chef's knife into a chunky spread. Don't whip it smooth — salmon should stay visible in small pieces.

  4. 4
    OPEN

    Halve the Sola bagel.

  5. 5
    LOAD

    Spread the chunky salmon cream cheese onto both bagel halves.

  6. 6
    EAT

    Eat immediately — bagel toasts in the spread's residual fat if you want a quick pan-warm.

Storage and nutrition

Storage: Best assembled fresh. The salmon-cream-cheese spread can be made ahead and held in a sealed container in the fridge.

Reheat: Don't heat. Spread cold, eat cold, or pan-warm the loaded bagel face-down for 30 sec to crisp.

Lasts: 1 day for best texture — fresh cream cheese softens after the chop and turns to paste by day 2.

Watch the full cook

Brands I use

Sola
Sola
Mini Bagel (per bagel: ~110 cal / 15g protein / 5g net carbs)
The macro spine. 15g protein PER BAGEL is the highest-protein bagel on the shelf and the reason 30g protein lands at only 250 cal total. Cross-recipe candidate for sandwich + breakfast builds.
Smoked Salmon
1 serving (~2 oz / 56g — ~80 cal / 12g protein)
Pre-cooked, no prep. The Atlantic / Norwegian cold-smoked variety holds best in a chunky chop — don't sub hot-smoked, the texture turns to flake.
#Breakfast#Lunch#High protein#No cook#Quick meal#Deli style