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Yes, that’s right—breakfast salads! They’re a thing, and they’re fantastic. If this concept is new to you, just hear me out, please. A salad in the morning is a great way to work in a serving or two of veggies (or whole grains, or fruit—more to come in this series!) right off the bat. They’re light, fresh, and balanced, preventing that all-too-familiar carb/sugar overload that’ll have you crashing an hour or two later.
Eating healthy should still be delicious.
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For me, the breakfast salad is ideal because I’ve never been too fond of traditional breakfast foods. I just have a few guidelines for how to build a great one:
→ In general, avoid really strong flavors. A mouthful of raw garlic isn’t exactly what most folks take to first thing in the morning.
→ Be sure to include protein and fat for satiety. That protein can come in the form of an egg, a little cheese, some leftover chicken, a sprinkle of nuts, a pile of canned beans, or a bed of whole grains. Unsaturated fats (think olive and nut oils, avocado, or nuts) are ideal and go a long way to keeping you satisfied longer.
→ Keep it fast and simple. This is breakfast, after all, and on weekdays you don’t have time to fuss with a lot of prep. I’ve strived to keep things nice and easy.
→Pay attention to texture. Ideally your salad will include something crispy-crunchy, creamy-silky, juicy-fresh, and/or meaty-chewy.
→Vary the base. Sometimes, go with greens. Other days, opt for beans, whole grains, or shredded or chopped fresh veggies.
Bacon, Egg, and Kale Breakfast SaladBased loosely on the flavors of a BLT, this salad is hearty and light at the same time. Don't worry if it feels like you don't have a lot of dressing; the luscious golden yolk makes a creamy sauce in the bowl.
1 large egg2 cups chopped Lacinato kale1/2 cup halved grape tomatoes1 1/2 teaspoons extra-virgin olive oil11/2 teaspoons cider vinegar1/8 teaspoon kosher salt1 bacon slice, cooked and crumbled1/8 teaspoon freshly ground black pepper
1. Bring a small saucepan of water to a boil. Add refrigerator-cold egg; reduce heat until water is simmering, and cook 6 minutes. Drain and rinse with cold water. Peel egg; set aside.2. Combine kale and tomatoes in a bowl. Drizzle with oil and vinegar, and sprinkle with salt; toss to coat. Top with bacon. Carefully cut egg in half. Top salad with egg; sprinkle with pepper
SERVES 1CALORIES 258; FAT 15.8g (sat 3.7g, mono 8.3g, poly 2.5g); PROTEIN 14g; CARB 14g; FIBER 3g; CHOL 195mg; IRON 3mg; SODIUM 554mg; CALC 210mg
Eat More Breakfast Salads:
15 Breakfast Salads Worth Waking Up For
Here at Eat This, Not That!, there are two things we're always on the look out for: healthy breakfast ideas and new, delicious ways to eat more fruits and veggies. For this reason, we're excited to see that breakfast salads have been gaining popularity. Yes, you read that right—breakfast salad! This special brand of salad has all the traditional makings of a healthy bowl of greens but infuses traditional morning-meal ingredients like bacon, eggs, and fruit. What's not to love!?
If you're feeling inspired to break free of your smoothie, oats, and yogurt roulette in favor of some fiber-packed breakfast salads, we can help. We scoured the web for the most drool-worthy recipes around and brought them right here to your screen. (You're welcome!) Find one or two that make your taste buds sing, and add them to your weekly lineup—stat!
To Prepare the Breakfast Bread Batter
This keto bread could not be easier to whip up and it all starts with eggs! After whipping up the eggs till they are light and fluffy all the ingredients go into the bowl for a quick mix. Don&rsquot worry, even though this recipe uses 8 eggs, the bread it no egg-y. Whipping the eggs helps create stability for the bread but eliminates any egg-y texture! Using a stand mixer with a whisk attachment, whip the eggs for about 3 minutes on medium high until they&rsquore about triple in volume and light and foamy. Then the rest of the ingredients can join the party!
I love using a combination of almond flour and coconut flour in keto bread recipes. Coconut flour is pretty economical to use and I like the texture it gives to low carb bread.
Yes, Breakfast Salads Are a Thing—Here Are 15 Worth Trying
As someone who generally prefers savory things to sweet, I'm always looking for new and exciting ways to squeeze vegetables into breakfast. So when breakfast salads started popping up on my social feeds, I was intrigued.
Right now you might be thinking, Salad for breakfast—really? Yes, really! Registered dietitians often recommend adding veggies to your breakfast to ensure you meet the USDA's recommended daily 21/2-cup quota, but since most fast and easy breakfasts are things like oatmeal and toast, that can sometimes be challenging. Unless you want to eat veggie scrambles every day, you need another veg-centric breakfast option to keep you on your toes.
And that's where these breakfast salads come in. Filled with leafy greens, heartier veggies like potatoes and peas, and breakfast staples like fried eggs and bacon, they'll satisfy your morning cravings and get you at least a full serving of vegetables (likely more) before noon. Plus, lots of fiber, complex carbs, and protein will keep you satiated and energized at least until lunchtime. Before you know it, you'll wonder why you ever thought the idea of a breakfast salad was weird.
Smoked Salmon Egg Salad
Bagel and lox lovers, this salad is for you. The irresistible matchup of peppery arugula, chewy whole-grain farro, velvety salmon, sweet-tart cherries and hard-boiled eggs supplies you with enough protein and fiber to slay morning hunger. And who wouldn’t jump out of bed for a cream cheese dressing? Tip: If the cream cheese came straight out of the fridge, microwave it for about 20 seconds to soften it for the dressing.
Future assets: The farro, hard-boiled eggs and cream cheese dressing can be prepared and chilled up to four days in advance.
Switch hits: Use spelt or wheat berries instead of farro, replace arugula with baby spinach, and try smoked trout instead of salmon.
Makes: 4 Servings
Serving size: 1 salad
Total time: 35 minutes
Hands-on time: 15 minutes
- 1 cup farro
- 4 cups arugula
- 1 English cucumber, chopped
- 2 jarred roasted red peppers, sliced
- 8 oz sliced smoked salmon
- 4 hard-boiled eggs, halved
- ½ cup dried cherries, optional
- 1/3 cup cream cheese, softened at room temperature
- 2 tbsp olive oil or walnut oil
- juice of ½ lemon
- 1 tsp garlic powder
- 1 tsp onion powder
- 2 tbsp sesame seeds
- 1 tbsp poppy seeds
- Bring 3 cups water and farro to a boil in medium-size saucepan. Reduce heat to medium-low and simmer covered until farro is tender, about 25 minutes. Drain any excess liquid and set aside to cool.
- Divide arugula, farro, cucumbers, roasted red peppers, smoked salmon, hard-boiled eggs and dried cherries if using among serving plates.
- Whisk together cream cheese, oil, 2 tablespoons water, lemon juice, garlic powder, onion powder and couple of pinches each salt and pepper until smooth. Add more oil or water, if needed, to reach a pourable consistency. Drizzle cream cheese dressing over salad and sprinkle on sesame seeds and poppy seeds.
Nutrition Facts (per serving): calories 483, total fat 22 g, carbs 46 g, fiber 9 g, sugar 4 g, protein 26 g, sodium 678 mg
King Kale Salad with Bacon & 7-minute Egg
In August 2015, my girlfriend surprised me with a last-minute getaway to the Big Apple. That’s right, New York City! We had gone there together once before in the dead of winter. It was a very pleasant change to experience the city that never sleeps with the heat of the sun warming our every step. Like some people, the first thing we do when arriving at any destination is get lost. Quite literally, without so much as looking at a map or having a destination, we leave our front door and just walk. Which direction? Hard to say because it always changes. We’ve been traveling this way for the better part of 9 years now and we will continue to carry on in the tradition because it is the absolute best way to EXPLORE. Oftentimes, when you have a pre-set destination, you will be so intently focused on getting there that you will miss out on everything along the way. If you’re lucky, and pay attention to the signs, you might just stumble upon a hidden gem without even knowing it. It doesn’t happen often, but that just makes it ever more special when it does. So, one fateful night, as luck would have it, we stumbled upon one such hidden gem at The Wayfarer.
Actually, it’s not so hidden. Far from it in fact. It’s a big, two-storey, restaurant at the corner of 57th and 6th in Manhattan. It didn’t resonate with us so much from the outside. We typically seek out small, ethnic restaurants that serve up delicacies that are different from our respective cultural backgrounds. The Wayfarer was the antithesis of that. Fancy decor, big bar, designer lighting, contemporary, ‘American’, you know the type. Every city has a few of them. In Toronto, I would compare it to the Joey’s or Earl’s chains. The menu offered an odd mix of items like sushi rolls with spicy mayo and a raw bar alongside such staples as roast chicken, grilled steak, grilled fish, and a salad. Overall, I wasn’t excited to eat here but we were hungry, it was getting very late and they were open. Because we wanted to keep our late dinner relatively healthy and as Paleo as possible, we opted for the Kale Salad.
They arrived to the table on clean white plates, piled high in the centre. The colours weren’t particularly vibrant but that was because of the dim lighting in the restaurant. It looked like your run-of-the-mill kale salad – light on the dressing and garnished with a few other ingredients. We dug in. My word, it was delicious. It harmoniously combined finely chopped kale, hearts of palm, red onion, cherry tomatoes and candied nuts that were tossed in a citrusy vinaigrette and topped with crumbled blue cheese – or maybe it was Goat’s Cheese, I forget. The first thing that hit me were the citrus notes of the vinaigrette – floral, bright, crisp. Then came the brine of the hearts of palm, followed by the bitter spice of the onion and acid of the tomatoes. Everything was rounded off with the sweet crunch of the candied nuts and pungent cheese. Like I said, delicious!
Though I love salads, I am not a big fan of kale salads – especially raw kale salads. I happen to be in agreement with Mario Batali and a host of other gastronomical authorities that the dense, fibrous texture of kale is best when it’s broken down in a flavourful broth or liquid of sorts. Be it in a ragu, soup or rustic stew, Kale is just better hot and tender. I was thus very surprised when I took bite after bite of the Kale Salad at The Wayfarer until it had all disappeared from the plate.
I stopped to ponder how this Kale Salad differed from all of the other restaurants that are serving up nearly identical dishes that left me saddened at the deplorable state of kale in North America. Not to mention my own attempts at kale salads, which were equally depressing. What? You’ve never made a boring salad?
Back to the Wayfarer. Was it the dressing? Surely the citrusy, sweet vinaigrette must be the reason. Nope, not it! It was a standard dressing that could be applied to just about any salad without altering the taste or texture of the kale.
Was it the accompanying ingredients? It must be the bitterness of the diced red onion, the juicy tartness of the slightly unripened cherry tomatoes and the brininess of the hearts of palm, all of which were neutralized by the pungent cheese crumbled overtop. Though I’m sure these played a significant role in the overall balance and composition of the salad, I don’t think they could have transformed the texture of the raw kale enough to win me over.
I was puzzled. Frustrated in fact. Looking down at my empty plate, I tried so hard to come to grips with why I loved this salad so much. And there, sitting right under my nose, the answer stared me dead in the face, mocking me. A tiny, finely shredded leaf of the kale sat along the outer rim of the plate. I hadn’t spotted it on the peripheries and so it avoided my fork. In the void that was now the empty plate, I was able to notice and appreciate just how finely chopped the kale was. When it was part of the larger pile its delicacy was indiscernible. It was at that moment that I realized that the reason I didn’t take so well to other kale salads was because of how roughly chopped they always were. They always left my jaw tired and aching from all of the chewing. The secret must be in the way the chef broke down the kale before tossing it together with all of the other ingredients. Eureka!
When we returned home to Toronto, the first thing I did was go to the market and bought up all of the ingredients to make the salad. But, I didn’t want to just steal the recipe. After all, it wasn’t mine to take credit for and I wanted to put my own Paleo spin on it, which meant I had to eliminate the dairy and find a suitable textural replacement. I also wanted it to be a bit more filling than The Wayfarer’s version so that it could be served as a main course, if so desired. My version welcomes the addition of crispy bacon and a perfectly medium-boiled egg that has been cooked for exactly 7 minutes. Together, they give something for the citrus of the dressing to cut through.
Like me, you could stick to the fundamentals of The Wayfarer and add whatever you think would go well based on the season and your budget. Regardless of what you put in your version, the secret to recreating The Wayfarer Kale salad lies in the way you cut the Kale!
How to make a Bacon and Kale Quiche
Preheat the oven to 350° and remove the pie crust from the freezer. Cook the bacon and place on a paper towel to drain any grease. In a preheated skillet, add in the olive oil. Once the oil is hot add in the kale, red peppers, and garlic powder then cook until they reach your desired tenderness. The red pepper should be tender and the kale should be wilted. Once they are done cooking, transfer to a bowl.
Add the eggs, milk, and cream to a small bowl and using a whisk or electric mixture, beat the eggs and milk until smooth and combined. Season with salt and pepper to taste if desired.
To assemble the quiche in the pie dish sprinkle a layer of gouda cheese on the bottom, added the veggies, bacon, remaining cheese, and then pour the egg mixture on top. Bake for 40-45 minutes. The center will be a little wobbly so let it sit for 15-20 minutes before slicing.
Bagels, bacon, berries, yogurt, and eggs. Sounds like breakfast, doesn&apost it? Agreed! This breakfast salad doubles down on food trends, too through the addition of everything bagel seasoning in the yogurt-based dressing.
Use your favorite grain as the base of this breakfast grain salad. Whole grains such as farro, quinoa, bulgur, and oats are a few great options. Then add some fresh leafy greens (it is a salad after all) and more expected breakfast ingredients: bacon and pears. Feel free to swap in apples for the pears, if you have a bounty from your apple orchard trip.
Bacon & Kale Egg Bites
The perfect quick veggie breakfast for those crazy school mornings. Also makes a great lunchbox addition!
- 5 slices Thick Cut Bacon
- ⅓ cups Onion
- 1 cup Chopped Kale
- ⅓ cups Chopped White Mushrooms
- ⅓ cups Milk (non-dairy If Necessary)
- 2 cups Frozen Hashbrowns
- 7 Eggs
- 1 cup Feta (optional)
Cook bacon in skillet until slightly crispy on edges. You want it to still be a bit soft, as it translates better in the egg bite. Remove from heat and place on cutting board. Reserve at least 1 tablespoon of bacon fat for veggie cooking. You can get rid of any excess.
Saute onion, kale, and mushroom in the bacon fat over medium heat. Cook until softened, about 5–7 minutes. If they start to crisp or burn, turn down the heat. Once they are cooked, remove from heat.
Chop bacon into bits. In a large mixing bowl, combine bacon with veggies. Add milk and frozen hash browns to further cool the veggies. Add eggs and then beat everything together. Add feta at this point if using.
Pour mixture into greased muffin tin about 3/4 full. I got about 10, but you may have more if your eggs were bigger, you used a bit more ingredients, etc. The recipe is very forgiving, so don’t sweat it.
Bake in oven for about 25 minutes or until egg is set. Remove from oven, let cool, and enjoy.
For the Roasted Sweet Potatoes:
- Preheat the oven to 400°F.
- Combine the sweet potatoes, olive oil and Super Gyro seasoning in a bowl and stir until thoroughly coated. Transfer the seasoned sweet potatoes to a baking sheet and roast, stirring once, until tender, about 20 minutes. Remove from the oven.
- Place the shredded kale in a shallow bowl.
- Arrange the roasted sweet potatoes, green beans, cherry tomatoes, chopped bacon and egg over the kale.
- Serve with the vinaigrette.
In This Recipe
Applegate Organics ® Turkey Bacon
Applegate Naturals ® Turkey Bacon
Applegate Naturals ® No Sugar Bacon
Applegate Organics ® No Sugar Bacon
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* Animals raised with no antibiotics ever or growth promotants, on vegetarian feed with no animal by products (beef is 100% grass-fed) and with space to engage in natural behaviors and promote natural growth.
** Applegate requires all animals be raised without antibiotics. Applegate is committed to advancing agriculture and processing systems like organic, non-GMO and regenerative farming.