Breakfast Salad

Published September 09, 2019
Kate Sullivan

Written By: Kate Sullivan, MS

Kate holds a MS in Business Psychology and is currently a PHD researcher in Well-Being and Performance Psychology.

breakfast-salad
<article itemscope itemtype="http://schema.org/Recipe"> <section itemprop="description"> <p>We’ve all heard it before: Breakfast is the most important meal of the day. But, are you filling up with a quick fix of empty carbs or making time to treat your body right with healthy fats, protein, and veggies?</p> <p>That’s right—veggies! While most of us think of vegetables as a <a target="_blank" href="https://www.warriormade.com/content/diet/sun-dried-tomato-and-parmesan-brussels-sprouts" rel="noreferrer">side dish</a> with dinner or as part of a <a target="_blank" href="https://www.warriormade.com/content/diet/sweet-smoky-bacon-maple-and-walnut-kale-salad" rel="noreferrer">wholesome salad</a> at lunch, they’re also a great way to kick off your morning. </p> </section> <section> <h2>How Can I Eat Vegetables for Breakfast?</h2> <p>Many cultures actually start their day with a large helping of vegetables for breakfast. The classic Middle Eastern <a target="_blank" href="https://www.warriormade.com/content/diet/keto-shakshuka" rel="noreferrer">shakshuka</a> is one great example. A hearty tomato-based stew, it adds a punch of protein with eggs to keep you full till lunch.</p> <p>But if you’re not interested in a heavy breakfast, there are still lots of ways to get a few helpings of vegetables first thing in the morning. </p> <ul> <li>If you’re not quite ready to abandon a sweet breakfast, add spinach or kale to your morning smoothie. Blended up with avocado, almond milk, almond butter, and cinnamon, it’s a taste sensation.</li> <li>Make Dr. Seuss proud with green eggs and ham: cook a few cups of your favorite greens into scrambled eggs and serve with ham or bacon. Try mustard greens for added zing.</li> <li>Swap out carb-loaded pancakes for healthy <a target="_blank" href="https://www.warriormade.com/content/diet/smoky-bacon-zucchini-fritters" rel="noreferrer">zucchini fritters</a>—with bonus bacon!</li> </ul> <h3>Is Eating Salad for Breakfast Good?</h3> <p>Salad makes a fantastic breakfast option. Not only are salads easy and healthy, they take just minutes to prepare. Plus, the fiber in leafy greens can keep you full all morning, while various nutrients like potassium and calcium boost your metabolism and help you start burning fat after your night’s rest. </p> <p>And not only do you get all the benefits of your Five-a-Day veggie recommendation, but you can play with interesting flavors and textures to help wake up your taste buds.</p> <p>Many classic breakfast foods make perfect salad toppings. Do you miss that loaded everything bagel you used to grab before going keto? Top kale and spinach with <a target="_blank" href="https://www.warriormade.com/content/diet/smoked-salmon-salads" rel="noreferrer">smoked salmon</a>, pickled onions, and some capers to get the same flavor sensation. You could even add a few dashes of “everything bagel seasoning,” which has become a recent phenomenon across the foodie world. Another morning salad option: load up on bacon and eggs by topping your salad greens with crispy bacon bits and using a runny egg as dressing.</p> <p>Any combo of <a target="_blank" href="https://www.warriormade.com/content/diet/the-best-low-carb-vegetables-to-eat-on-keto/" rel="noreferrer">keto-friendly veggies</a> can make a good breakfast salad—we particularly like adding healthy fats from avocado or eggs to turbocharge the nutrition.</p> <h4>What Goes Well with Poached Eggs?</h4> <p>Poached eggs are amazingly versatile—they’re not just for serving on top of starchy English muffins! Instead, try serving a runny poached egg on top of a roasted portobello mushroom cap or, better still, on a breakfast salad, like in our recipe below.</p> <p>Poached eggs also work well as a topping for zucchini fritters, <a target="_blank" href="https://www.warriormade.com/content/diet/keto-tuna-melt-on-zucchini" rel="noreferrer">tuna melts</a>, or on top of a keto-friendly <a target="_blank" href="https://www.warriormade.com/content/diet/plain-fathead-dough-bagel" rel="noreferrer">fathead dough bagel</a>. The recipe possibilities are endless!</p> <p>If poaching an egg is a little too much to ask when you’re still fumbling with the coffee maker, you can also bake your eggs. Try cracking an egg into half a bell pepper and popping it in a 350&deg;F oven for 10 minutes or until the white is set and the yolk is still runny. Sprinkle with salt and pepper and enjoy!</p> </section> <hr class="divider-15 divider-thick mx-auto"> <section class="recipe"> <h2 itemprop="name">Breakfast Salad</h2> <div class="prep"> <span> <meta itemprop="prepTime" content="PT15M">Prep Time: 2 minutes</span> <span> <meta itemprop="cookTime" content="PT35M">Cooking Time: 5 minutes</span> <span> <meta itemprop="recipeYield">Serves: 1</span> </div> <h3>Ingredients:</h3> <ul class="ingredients no-bullet"> <li itemprop="recipeIngredient">1 egg</li> <li itemprop="recipeIngredient">1 teaspoon white vinegar</li> <li itemprop="recipeIngredient">1 cup baby arugula (about a large handful)</li> <li itemprop="recipeIngredient">&frac14; cup <a target="_blank" href="https://www.warriormade.com/content/diet/homemade-pickled-onions" rel="noreferrer">pickled onions</a> </li> <li itemprop="recipeIngredient">1 avocado, sliced</li> <li itemprop="recipeIngredient">Salt and pepper to taste</li> </ul> <hr class="divider-50 divider-medium"> <h3>Instructions:</h3> <ol itemprop="recipeInstructions"> <li>Bring a medium saucepan full of water to a boil over high heat. Add the white vinegar and lower the heat to medium-low, so that the water is at a bare simmer.</li> <li>Crack the egg into a small bowl or ramekin. Slide it into the simmering water, being careful not to crack the yolk. Swirl the pan gently in a circle as you add the egg; this helps to fold the white around the yolk and create a neat little egg package.</li> <li>Poach for 3-4 minutes or until the white is set and the yolk is still runny. Scoop out of the water with a slotted spoon and drain.</li> <li>Place a handful of arugula in a shallow bowl.</li> <li>Top with the sliced avocado, pickled onions, and poached egg. Season with salt and pepper to taste.</li> </ol> </section> </article>
Nutrition Facts

Serves 1


Calories

370


Amount Per Serving

Total Fat

31.2 g

Sodium

82 mg

Carbohydrate

18.8 g

Sugar

2.5 g

Dietary Fiber

12.7 g

Protein

9.8 g


Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Serves 1


Calories

370


Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Amount Per Serving

Total Fat

31.2 g

Sodium

82 mg

Carbohydrate

18.8 g

Sugar

2.5 g

Dietary Fiber

12.7 g

Protein

9.8 g

Previous Post

Back to Diet

Next Post