Salad for breakfast? Yes! This Breakfast BLT Salad works for breakfast, brunch or lunch. Crisp bacon, creamy avocado and ripe tomatoes sit atop a simple massaged kale base, finished with perfectly cooked eggs. The result is a satisfying, savory and nutritious meal that’s quick to assemble and full of flavor.
Breakfast BLT Salad
This take on the classic BLT swaps lettuce for kale and adds eggs for protein, turning a familiar sandwich into a filling bowl. If you prefer the salad without eggs, omit them and enjoy a classic BLT avocado salad. The kale is “massaged” with oil and vinegar so it softens and becomes tender while keeping its hearty flavor and nutritional benefits.
What is massaged kale?
Kale is a sturdy winter green that can be tough when raw. Massaging kale with a bit of oil and vinegar breaks down its fibers, reduces bitterness and creates a softer, more palatable texture in just a few minutes. The leaves shrink slightly and become tender without cooking, making massaged kale an excellent base for salads that need structure and flavor.
For the eggs, soft-boiled eggs are ideal if you like a creamy yolk that mingles with the salad. Hard-boiled eggs also work well if you prefer a firmer yolk. Cook according to your preference, then halve or quarter the eggs before adding them to each bowl.
Why this salad works
This salad balances textures and flavors: sturdy, slightly chewy kale; salty, crunchy bacon; creamy avocado; sweet, juicy tomatoes; and rich eggs. The simple dressing of olive oil and red wine vinegar highlights the ingredients without overpowering them. It’s fast to prepare, adaptable to what you have on hand, and portable if you want to pack it for a lunch.
TIPS: Use center-cut bacon for a leaner option, or substitute turkey bacon for lower fat. If you’d like more dressing, add a teaspoon of Dijon mustard or a squeeze of lemon. To make it vegetarian, swap the bacon for roasted chickpeas or smoked tempeh for a savory bite.
More BLT recipe ideas
- BLT Roll Ups (with turkey and avocado)
- Classic Breakfast BLT
- BLT Lettuce Wraps
- BLT Macaroni Salad
- BLT Salad with Avocado
Breakfast BLT Salad
Eggs and bacon over massaged kale with avocado and tomatoes make this Breakfast BLT Salad a savory and healthy option any time of day. Ready in about 15 minutes, it’s an easy and flavorful breakfast or lunch.
Total time: 15 mins
Yield: 2 servings (1 salad per serving)
Calories: 292 per serving
Course: Breakfast, Brunch, Lunch, Salad
Cuisine: American
Ingredients
- 3 cups shredded lacinato (Tuscan) kale, stems removed
- 1 teaspoon red wine vinegar
- 2 teaspoons extra virgin olive oil
- Kosher salt, to taste
- Black pepper, to taste
- 2 large eggs (soft boiled or hard boiled, per preference)
- 4 strips cooked center-cut bacon, chopped
- 2 ounces sliced avocado
- 10 grape tomatoes, halved
Instructions
- In a bowl, combine the shredded kale, olive oil, red wine vinegar and 1/4 teaspoon kosher salt. Massage the leaves with your hands for about 3 minutes, until the kale softens and darkens slightly.
- Cook the eggs to your preferred doneness. Soft-boiled eggs (with a slightly runny yolk) complement the salad nicely; hard-boiled eggs are an easy alternative.
- Divide the massaged kale between two bowls. Top each with chopped bacon, halved grape tomatoes, sliced avocado and the cooked eggs.
- Finish with a pinch of salt and freshly ground black pepper. Serve immediately.
Nutrition (per serving)
Calories: 292; Carbohydrates: 18 g; Protein: 17.5 g; Fat: 18 g; Fiber: 7 g; Saturated fat: 4.5 g; Cholesterol: 191 mg; Sodium: 335.5 mg; Sugar: 3 g.
Storage and make-ahead
Prepare the massaged kale up to a day in advance and keep it refrigerated in an airtight container. Store bacon separately to keep it crisp. Assemble the salad just before serving and add avocado last to minimize browning. Leftovers are best eaten within 1–2 days.
Final note
If you make this recipe, please leave a rating or comment to share how you liked it—feedback helps refine recipes and inspires others to try new variations.