Salmon-Caper Breakfast Pockets

With more fiber and less fat than your typical deli bagel with cream cheese and lox, this pocket still delivers savory speedy satisfaction. Protein-rich pouched or canned salmon in lieu of the traditional smoked and cured variety kicks loads of sodium and nitrites out of the picture.

Here's another great breakfast idea: pumpkin pancakes!

  • Duration
  • Prep Time
  • 4Servings


  • 1/3 cup cream cheese
  • 3 tbsp capers, drained
  • Zest 1/2 lemon (about 1 1/2 tsp)
  • 2 whole-wheat pitas (each 6 inches in diameter), halved
  • 7 oz cooked salmon (pouched or canned), flaked
  • 2 Roma tomatoes, sliced
  • 2 cups baby arugula leaves


  1. In a small bowl, blend together cream cheese, capers and lemon zest.
  2. Gently open 1 pita half and spread quarter of cream-cheese mixture on 1 side. Arrange quarter of salmon on top of cream-cheese mixture, then add quarter of tomato and tuck in 1/2 cup arugula. Repeat steps with remaining pita halves and filling.

Nutrition Information

  • Serving Size: breakfast pocket (1 half pita)
  • Calories: 210
  • Carbohydrate Content: 21 g
  • Cholesterol Content: 38 mg
  • Fat Content: 7 g
  • Fiber Content: 3 g
  • Protein Content: 16 g
  • Saturated Fat Content: 3 g
  • Sodium Content: 476 mg
  • Sugar Content: 2 g