SALAD FOR BREAKFAST?
Salad for breakfast? I know – the idea seemed a bit strange to me at first too. But when the key ingredients involve bacon and eggs, I thought, why not? This is the ultimate keto breakfast salad.
And if salad for breakfast is not your thing… it also makes the most delicious lunch. This keto salad is loaded with fiber and healthy fats to start the day. Then it is paired with a tangy mustard dressing that TOTALLY enhances the flavor.
KETO SALADS: NOT YOUR ORDINARY SALAD
Salads are one of those typical ‘diet’ foods people eat to lose weight. And before starting keto, I really didn’t enjoy eating salad. But the creamy dressings and added extras of things such as bacon and avocado seem to make keto salads way more desirable.
This has got to be my favorite salad at the moment. It is the one I go to when asparagus becomes more seasonally available. There is something amazing about the combination of asparagus, bacon, tomato and egg. Then when you pair it with the mustard dressing….I’m in heaven!
Optional Extras
On it’s own this salad is amazing. It is high in healthy fats to keep you satisfied and not feeling hungry. However, there are a few things you can add in to give it a little boost:
- Avocado
- Chicken,
- Nuts (flaked almonds give it a beautiful crunchy texture)
- Additional Eggs
RECIPE TIPS AND TRICKS
- I recommend cooking the eggs first. I used an egg cooker to hard boil my eggs. I prefer mine slightly soft, so I didn’t cook them as long. If you don’t have an egg cooker you can used a saucepan. Lisa at Downshiftology has a wonderful guide on how to cook eggs. When they are cooked, you can give them an ice water bath to stop them over-cooking.
- Try to use streak bacon if you can get it. Use the bacon grease to cook the asparagus.
- Many of these ingredients can be prepared in advance if you want to use it for lunches or weekday breakfasts. I recommended preparing the lettuce as needed so it stays fresh.
Keto Breakfast Salad
Ingredients
Mustard Dressing
- 1 tbsp olive oil (extra virgin)
- 1 tbsp Apple Cider Vinegar
- ½ tsp. Dijon mustard
Salad
- 1 cup Romaine lettuce (washed and cut into bite-sized pieces)
- 2 strips bacon (streaky)
- 1 egg
- 40 g tomatoes, chopped (approx. 2-3 medium slices)
- 3 spears asparagus (washed and dried)
Garnish
- 1/4 avocado (sliced)
- 1 tbsp flaked almonds
Instructions
- Start by preparing the dressing. In a small bowl, combine the olive oil, mustard, and ACV. Whisk well and set aside.
- Cook the egg/s by placing them in boiling water for 6 to 8 minutes. Cool in an ice bath while you prepare the rest of the salad.
- Fry the bacon in a hot skillet until crispy. Set aside. Reserve the remaining bacon fat for cooking the asparagus.
- Lightly fry the asparagus in the remaining bacon fat until tender.
- In a small bowl, combine the lettuce, bacon, tomato, asparagus, and mustard dressing. Toss lightly to distribute the dressing.
- Spoon the salad onto a plate or bowl and top with egg, avocado and flaked almonds.
Notes
- NET CARBS: 6.5 g | PROTEIN: 18 g | FAT: 42 g
Nutrition Facts
Serving size 340 g (12 oz)
Servings per container 1
| Amount per serving | ||
|---|---|---|
| Calories 495 |
Calories from Fat 378 |
|
| % Daily Value* | ||
| Total Fat 42g | 65% | |
| Saturated Fat 10g | 50% | |
| Trans Fat 0g | ||
| Cholesterol 164mg | 55% | |
| Sodium 588mg | 25% | |
| Total Carbohydrate 14g | 5% | |
| Dietary Fiber 8g | 32% | |
| Sugars 5g | ||
| Protein 18g | ||
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
For more delicious keto salad recipes, you could try my Easy Keto Chicken Salad.