Snack
Holiday appetizer board with ham, smoked salmon, and eggs
Each serving has 208 kcal, 16.5 g of protein, and 1.9 g of fiber, or 7.9 g of protein per 100 kcal. Ready in 15 minutes; makes 4 servings.
Per serving
- 208 kcalCalories
- 16.5 gProtein
- 1.9 gFiber
Calculated ingredient by ingredient from USDA FoodData Central. 7.9 g of protein per 100 kcal.
- Prepared by
- Alex Gonzalez
- Published
- Sources
- 9 primary
No clinical review. No advertising from drug companies and no affiliate links.How we work
Ingredients
- 60 g2 ozthinly sliced serrano ham or prosciutto (about 2 oz)
- 100 g3.5 ozsmoked salmon (about 3 1/2 oz)
- 40 g1.5 ozaged cheese such as Manchego, thinly shaved (about 1 1/2 oz)
- 110 g4 ozstore-bought peeled hard-boiled eggs (2 large)
- 150 g5.5 ozcucumber, in thick slices (about 1 cup)
- 160 g5.5 ozcherry tomatoes (about 1 cup)
- 40 g1.5 ozgreen olives (about 10)
- 60 g2 ozthinly sliced rye bread, untoasted (about 2 slices)
- Dill or chives
- Black pepper
- A few drops of lemon juice for the salmon
Directions
- Halve the hard-boiled eggs and cut the cucumber into thick slices.
- Top each cucumber slice with a piece of smoked salmon and a little dill.
- Roll up the ham slices and arrange them on the board next to the cheese.
- Add the eggs, cherry tomatoes, and olives in small piles.
- Cut the bread into small triangles and set them at one side of the board.
- Finish with black pepper and a few drops of lemon juice on the salmon.
Why it is filling
This is a board to open a holiday meal with protein up front: ham, smoked salmon, eggs, and a little cheese, with fresh vegetables in between and not much bread. The bites are small and eaten slowly, and everyone takes what they have room for. On a GLP-1 medication it helps to reach for the protein first; ham, smoked salmon, and olives are salty, so keep water at hand and sip as you go.
In numbers, each serving has 16.5 g of protein and 1.9 g of fiber, with an energy density of 115 kcal per 100 g of the dish. In the satiety index by Holt and colleagues (1995), the foods that were most filling per calorie were those with more protein, fiber, and water and less fat.
If your appetite is small
- One serving is two or three bites of each item; put yours on a small plate and leave the bread for last.
- Anything left on the board should go back in the fridge within 2 hours.
Nutrition facts
| Nutrient | Per serving | Whole recipe |
|---|---|---|
| Calories | 208 kcal | 830 kcal |
| Protein | 16.5 g | 65.9 g |
| Carbohydrates | 11.2 g | 44.9 g |
| Fiber | 1.9 g | 7.5 g |
| Fat | 10.7 g | 42.9 g |
| Approximate weight | 180 g (6.5 oz) | 720 g (25 oz) |
How it is calculated
Each ingredient contributes its per-100 g values from the site’s food database, multiplied by the amount in the recipe. Seasonings, water, and lemon or lime juice are not counted. It is an approximation: the actual size of the foods and how you cook them shift the result a little.
| Ingredient | Amount | Calories | Protein | Fiber |
|---|---|---|---|---|
| Dry-cured ham (prosciutto) | 60 g | 117 kcal | 16.7 g | 0 g |
| Smoked salmon | 100 g | 117 kcal | 18.3 g | 0 g |
| Cheddar | 40 g | 161 kcal | 9.2 g | 0 g |
| Hard-boiled egg | 110 g | 171 kcal | 13.9 g | 0 g |
| Cucumber | 150 g | 23 kcal | 1 g | 0.8 g |
| Tomato | 160 g | 29 kcal | 1.4 g | 1.9 g |
| Green olives | 40 g | 58 kcal | 0.4 g | 1.3 g |
| Rye bread | 60 g | 155 kcal | 5.1 g | 3.5 g |
To plan your meals
- Daily protein calculator: an indicative protein range per day and per meal, to see how much of it this recipe covers.
- Weekly menu for small appetites: seven days of small portions with the protein spread across meals, ready to print.
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Sources
Nutrition values for each ingredient (USDA FoodData Central) and the satiety reference, with the access date.
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central (FNDDS 2021-2023): Ham, prosciutto (FDC ID 2705879).accessed .
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Fish, salmon, chinook, smoked (FDC ID 173687).accessed .
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Cheese, cheddar (Includes foods for USDA's Food Distribution Program) (FDC ID 173414).accessed .
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Egg, whole, cooked, hard-boiled (FDC ID 173424).accessed .
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Cucumber, with peel, raw (FDC ID 168409).accessed .
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Tomatoes, red, ripe, raw, year round average (FDC ID 170457).accessed .
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Olives, pickled, canned or bottled, green (FDC ID 169096).accessed .
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Bread, rye (FDC ID 172684).accessed .
- European Journal of Clinical Nutrition (PubMed).Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed .