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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4.96 from 21 votes
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Breakfast BLT Salad

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
WW Points Plus: 8
Keywords: BLAT, BLT Breakfast Salad, breakfast salad, Massaged Kale

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66 comments

  1. 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!!!

  2. 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!

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

  4. 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. 

  5. 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 .

  6. 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.

  7. 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.

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

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

  10. 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

  11. 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!

  12. 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

  13. 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!

  14. 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

  15. 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!

  16.  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

  17. D meals are loiking so eatable

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

  19. 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!

  20. 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?