Bread with Hummus & Smoked Salmon
Two slices of whole wheat bread, a tablespoon of hummus, and two ounces of cold-smoked salmon. That is the entire ingredient list.
The hummus adds a creamy chickpea base with a hint of tahini. The salmon brings the protein. The bread brings the fiber. Together, 298 calories and 19 grams of protein in a meal you assemble faster than you can describe it.
No pan, no heat, no cleanup. This works before the gym at breakfast or as a mid-afternoon snack when lunch stops holding.
Ingredients
- hummus 1 tablespoon
- bread, whole wheat 2 slices
- smoked salmon 2 ounces
Method
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Spread the hummus over the bread.
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Lay the slices of salmon loosely on top.
Heading out? Wrap the bread in plastic wrap for an easy grab-and-go snack. The hummus layer keeps the bread from absorbing moisture off the salmon, so nothing gets soggy for a couple of hours.
Behind this recipe
Why smoked salmon instead of regular salmon?
Smoked salmon is ready to eat straight from the package, which is what makes this a zero-cook recipe. Cold smoking also preserves the fish well. A 2022 study on Atlantic salmon found that raw salmon lost three times more EPA and DHA over four weeks of refrigerated storage than cold-smoked salmon did. The smoke compounds act as natural antioxidants that protect the fatty acids from breaking down.
Read the full evidence reviewCan I use white bread instead of whole wheat?
You can swap it, but the nutrition shifts. Whole wheat gives this snack 5 grams of fiber per serving, which helps keep you full between meals. Two slices of white bread typically have under 1 gram. If fullness matters less than taste preference, white bread works fine.
Is this enough for a full meal?
At 298 calories and 19 grams of protein, this sits between a snack and a light meal. For a quick breakfast or a mid-afternoon bridge to dinner, the protein from the salmon and the fiber from the whole wheat bread hold up. If you want more volume, try it alongside a cucumber and tomato salad.
