Breakfast BLT Salad

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Salad for breakfast? Yes!! This Breakfast BLT Salad can be eaten anytime of the day really, but eggs and bacon served over this simple massaged kale salad with avocado and tomatoes is a delicious, savory, healthy breakfast idea.

Salad for breakfast? Yes!! This Breakfast BLT Salad can be eaten anytime of the day really, but eggs and bacon served over this simple massaged kale salad with avocado and tomatoes is a delicious, savory, healthy breakfast idea.
Breakfast BLT Salad

You can also have this salad for lunch, if you want a BLT Salad without the eggs, you may want to try this BLT Avocado Salad, it’s delish!

Salad for breakfast? Yes!! This Breakfast BLT Salad can be eaten anytime of the day really, but eggs and bacon served over this simple massaged kale salad with avocado and tomatoes is a delicious, savory, healthy breakfast idea.

What exactly is massaged kale?

Kale is a hearty winter green that holds up well in soups and stews. But it’s also wonderful as a salad if you give it a three-minute massage. With a little oil, this tough green leaf shrinks in size and the texture becomes soft. You can try this Massaged Kale Salad with Lemon and Parmesan, an easy side dish.

To make the eggs for this salad, I’ve been making perfect soft boiled eggs in the instant pot, but hard boiled eggs would also work fine if you prefer a firmer yolk.

Salad for breakfast? Yes!! This Breakfast BLT Salad can be eaten anytime of the day really, but eggs and bacon served over this simple massaged kale salad with avocado and tomatoes is a delicious, savory, healthy breakfast idea.

More BLT Recipes

Salad for breakfast? Yes!! This Breakfast BLT Salad can be eaten anytime of the day really, but eggs and bacon served over this simple massaged kale salad with avocado and tomatoes is a delicious, savory, healthy breakfast idea.
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4.95 from 19 votes
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Breakfast BLT Salad

4
6
4
SP
292 Cals 17.5 Protein 18 Carbs 18 Fats
Total Time: 15 mins
Yield: 2 servings
COURSE: Breakfast, Brunch, Lunch, Salad
CUISINE: American
Salad for breakfast? Yes!! This Breakfast BLT Salad can be eaten anytime of the day really, but eggs and bacon served over this simple massaged kale salad with avocado and tomatoes is a delicious, savory, healthy breakfast idea.

Ingredients

  • 3 cups shredded Lacinto kale, no stems
  • 1 teaspoon red wine vinegar
  • 2 teaspoons extra virgin olive oil
  • kosher salt
  • black pepper, to taste
  • 2 large eggs
  • 4 strips cooked center cut bacon, chopped
  • 2 ounces sliced avocado
  • 10 grape tomatoes, halved

Instructions

  • In a bowl combine the kale, olive oil, vinegar and 1/4 teaspoon salt. Massage with your hands for about 3 minutes, until the kale softens.
  • Cook eggs to desired likeness, I prefer them soft boiled. How to Make Perfect Eggs in the Instant Pot.
  • Divide the kale between two bowls, top with bacon, tomatoes, avocado and egg.
  • Finish with pinch of salt and pepper.

Nutrition

Serving: 1salad, Calories: 292kcal, Carbohydrates: 18g, Protein: 17.5g, Fat: 18g, Saturated Fat: 4.5g, Cholesterol: 191mg, Sodium: 335.5mg, Fiber: 7g, Sugar: 3g
Blue Smart Points: 4
Green Smart Points: 6
Purple Smart Points: 4
Points +: 8
Keywords: BLAT, BLT Breakfast Salad, breakfast salad, Massaged Kale

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63 comments

  1. This is, by far, one of my favorite recipes on this site. I put it on my meal plan whenever I can. I usually heat the kale for a minute in the pan after cooking the bacon (poor out the fat first). I almost always end up wanting more kale by the end of the sale.

  2. First of all, let me tell you I love your recipes. I follow you everywhere! This dish is amazing. I just made it for the second time as our lunch and it’s so good! I tweak it a little, and we love it. It’s very filling, with lots of crunch. Thanks from a big fan 🥰

  3. I wasn’t sure if I was going to like this – but I was so pleasantly surprised! I feel so good eating fresh greens for breakfast! Thank you so much for all the ideas – your weekly meal plans help me grocery shop more seasonally, stay on track with my health goals, eat a wider variety of foods, save $, and TRY NEW THINGS like this breakfast salad. My only addition was a few leaves of fresh basil sliced thin. I maybe went a bit over board with the salt – the bacon adds quite a bit – something to watch out for.

  4. We didn’t have red wine vinegar so I made it with balsamic vinegar-it was super delicious. A big hit with my children too! 

  5. This is delicious!  I followed the instructions for the massaged kale recipe.  Yummy!!

  6. I never thought I would be making kale for breakfast by choice, but I’m glad I did!

  7. Great, healthy, tasty easy breakfast. Easier if the kale is prepped ahead of time.

  8. So easy, so good! The eggs came out perfect according to your instruction. I added bleu cheese to make this a “cobb” blt salad. Mmm! Thanks for the great recipe.

  9. Thought I only liked kale as a cooked vegetable. I was wrong! Found Lacinato Kale at Whole Foods, massaged it per the recipe and loved it with the other ingredients! I’ve made this recipe about 4 times now – delicious! I even learned to make a pretty good soft-boiled egg which I’ve always liked but could never accomplish (my first attempt at this salad yielded hard boiled eggs but it was still good). Someone shared this recipe with me and I’m glad she did!

  10. I love this recipe but I put this in the WW recipe builder and got 7 points per serving. It showed the olive oil as 3, avocado as 3, and bacon as 7. Am I doing something wrong?

  11. They say you eat with your eyes first, and this salad certainly proves that point!!! Colorful and mouthwatering!!! I truly enjoyed this BLT salad on a winters morning, thank you Gina for all your incredible recipes!!!

  12. This was so good! I used a baby kale mix and scrambled my egg. I used ready-to-eat bacon, which added a point. I feel like such a nutritional superstar when I have greens for breakfast. 🙂 I enjoyed this breakfast so much, and will definitely be making it again.
    I can also see how the same salad could be done for lunch, maybe swapping out the egg for chicken or some other 0 point option. It’s very versatile!

  13. How bad would it be if I didn’t use the egg or avacado?

  14. I also added an orange and cucumber to my salad. Came out great. And filling too. Didn’t have cherry tomatoes so I used one regular tomatoe. 

  15. What a deicious way to eat kale! I wanted a low carb meal and this is perfect! I have never massaged kale and the directions made it so easy .

  16. Hi Gina,
    First…thank you for putting out such a great resource of information. Love your site! I’m about to start my first Keto journey. (: I’m guessing the only reason this meal is not Keto friendly are the tomatoes, right? So, then if I remove them…I’m good. Seems too logical to even ask but, just making sure I’m not missing anything.

  17. Just started Leto and was looking for some variety for breakfast.  This is a big winner-very delicious.  I soft boiled the eggs for 5 mins in boiling water so they could be peeled but still very soft in center.  This was the first time I peeled a soft boiled egg and there was no problem..  Will be putting this recipe in rotation.

  18. This looks delicious!  It is not marked as Keto- friendly… any reason why not?  Thanks!

  19. Every recipe I’ve tried I love. I’m looking forward to trying this one. Thanks for sharing!

  20. Thank you so much I would have never thought of this delicious salad. I love it I didn’t have kale so I used spinach. Yummmm thank you again

  21. I haven’t had a recipe from you that we didn’t love! I really enjoyed this and loved starting my day off with so much green AND healthy fats! Oh and bacon, just can’t go wrong!

  22. Just stumbled on your recipe on Pinterest I was unsure of this but thought ya I’ll try. Super yummy! Gonna be a staple lunch. Never thought kale could be so good. Lol

  23. I made this today for the first time…. and it is mind blowing delicious! Restaurants should serve this for weekend brunches! I usually feel like I need some carbs at breakfast post workout but this salad made me forget all about carbs 🙂 Thanks for a healthy, filling beautiful winning salad Gina!

  24. For those of you getting more than 4 points make sure you’re adding that the recipe is two servings. The only points in the recipe are olive oil, bacon, and avocado. When divided by 2 it comes out to 4 pts

  25. I made this for breakfast this weekend. So good! Even my grits and pancakes kinda guy loved it. I was surprised. By the way, obsessed with your books. Anything I’ve made, was tasty!

  26.  I love this recipe but I can’t figure out how you calculate 4 smart points.  Even now with freestyle and  zero points for eggs I still get 7 SP.  Please advise I just want to make sure I’m tracking this recipe correctly. Thank you

  27. D meals are loiking so eatable

  28. I get 6SPs without the avocado in the app. 

  29. This was amazing! Thank you! I actually made it it for dinner and we enjoyed every bite. Thank you for all your awe some recipes. I’ve been a quiet follower for many years now. This is currently my fav!

  30. Hello Gina, I’m new to your website and I find it very helpful thank you so much! One question can I prepare the kale salad a day before?

  31. my 12 yr old daughter requests this at least once a week for dinner!

    DELICIOUS!

  32. Do you have any thoughts on whether or not using avocado oil instead of olive oil would adversely affect the taste?

  33. Wonderful & flavorful recipe. I changed it up a bit and used Canadian Bacon instead of traditional bacon. A bit less fat but equally as yummy!

  34. Hi folks!  Can someone tell me what the + (insert a number) means after the smart points #…….ex.  6 smart points + 8……….TYIA

    • It means points plus, which was an earlier Weight Watchers point system. For some, smart points proved unsuccessful (i.e. being very hungry, losing very little, gaining) so they switched back to plus. I think because they are a large number of plus points users, or points +, she adds them to her recipes.

  35. I’m wondering how long the salad would keep in the fridge? I’m thinking of making enough for an entire work week but not sure if the kale would last that long?

  36. Hi….can you sub spinach for the Kale? Thanks

  37. OMG! I can taste it!!! deliii! … I never know how to eat my Kale …. do you have more suggestions for it? I grow it in my garden! Thank you!!!!!

  38. Can u sub spinach for the kale. Im not a veggie lover but i will eat spinach.

  39. Hi Gina
    i have not commented before but every recipe I have tried of yours is awesome!!!! I cant wait to try this one and I know already it will not disappoint 😉
    Thanks so much for all your hard work you put in these recipes for us.

    Kathy

  40. Do you think this would work well if made ahead?

  41. Can we use regular kale? We often can’t  get certain veggies here in northern Wisconsin, thanks!

  42. What is a substitute for the eggs? I am not an egg eater.

  43. I had this for my breakfast today and I loved it. I always know if I’m following Gina’s recipe, it’s going to be delish!

  44. I did the plugged in the nutrition information provided and also tried plugging in the recipe ingredients in the WW calculator and I keep getting 9 Smartpoints.

    • Are you using the recipe builder? The only accurate way to determine any recipe’s SmartPoints® value is to plug the ingredients into the recipe builder on the Weight Watchers website (Click on “My Foods,” select “Recipe,” and click “Create a recipe.”) which does not count fruits and vegetables in recipes in the calculations as they are now 0 points.

      The SmartPoints® calculator isn’t meant for recipes and will often give you the wrong points (usually higher) because it’s counting the fruits and vegetables. So if you see a recipe with a SmartPoints® value that’s different from what the calculator tells you, now you know why.

  45. This looks delightful! Can’t wait to make it!!

  46. This I will try!  Thank you!

  47. Healthy Colors!-Laurel Bledsoe

  48. This looks FABULOUS, Gina!!!

  49. Salad for breakfast?! I have to try this! This looks delicious, Gina 🙂

  50. I’ve been doing this same thing for breakfast the last few weeks! The only difference is that I blanched the kale instead of massaging it with vinegar and oil. And used turkey bacon! It’s such a great way to get your vitamins and minerals for the day.