We all need to eat breakfast. This is the most important meal of the day, as it kicks starts our metabolisms for a full day of activity. But that doesn’t mean you should eat anything and everything. It’s time to focus on healthier options on a morning. Don’t just kick start the metabolism, but fuel the body with the right nutrients and food groups.
Salads are commonly considered for later in the day, but breakfast salads are a fun and healthy way to start your mornings. They’re easy to put together and can even be eaten on the go if you really need to. Those who work night shifts can even pack their salads and have them at the end of the shift before they go to bed before their next night shift!
If you don’t fancy eating anything heavy on a morning, salads are a way to go. There are many that are light and will just offer fuel and nutrients, so you’re not left starving by 10 am!
But where do you start with breakfast salads? Just what do you throw into them? Here are 10 salads that you really need to try for healthier mornings. Kick start your day in a way that you’ve never considered before.
#1. Cantaloupe and Fig Salad with a Watercress Base
Let’s start relatively simple and quick. Figs are full of fibre, meaning you start your day with something filling. The cantaloupe offers more fibre, but also offers plenty of water to avoid dehydration at the start of your day.
Ingredients
- 10 figs, stemmed and quartered
- 1 cantaloupe, chunked
- A bunch of watercress
- ½ red onion, sliced
- 4 sprigs of mint
- Basil, torn
- Parmesan grated
- 1 lime, quartered
- Salt and pepper to taste
Ingredients for the dressing:
- Lime juice
- Onion
- Garlic
- Honey
- Salt and pepper
- Greek yoghurt
- The amounts will depend on your tastes
Method
- 1. Make the dressing by mixing all of the ingredients together
- 2. Arrange the watercress on a bed on a plate or in a bowl
- 3. Drizzle with leaves with some of your dressing, fully coating the leaves
- 4. Layer with the cantaloupe, figs, and red onion
- 5. Drizzle more dressing
- 6. Finish with a layer of your herbs and cheese, squeezing some of the lime over the top
- 7. Sprinkle with your salt and pepper if you wish
That really is it for this salad. If you need to take it on the go, pop it all in a container but skip the dressing steps. You’ll want to add this in at the very end to avoid making the watercress leaves too soft.
#2. Spring Greens and Fruity Eggs
Who would have thought that you could mix fruit, vegetables, and fried eggs? Who would have thought all those ingredients together could make a salad? Well, they do and here’s an excellent recipe to try at home.
Ingredients
- ¼ apple grated
- ½ lemon, juiced
- 1tbsp apple cider vinegar
- 1tsp sugar
- 1tsp garlic, crushed
- 2tbsp chilli pepper paste heaped
- 1 bunch spring greens, chopped
- Handful of pea shoots and alfalfa sprouts
- 5 radishes, halved
- ½ a carrot, chopped
- 1 bunch wild spinach
- 4 bowls of rice, cooked
- 4 eggs, cooked sunny-side up
- Sesame seeds and oil
Method
- 1. Start by adding the apple, lemon juice, vinegar, sugar, garlic, and chilli paste into a bowl and mix thoroughly. Place in the fridge for 24 hours.
- 2. Place the spinach in boiling water for a minute. Rinse with cold water and squeeze out the liquid as much as possible.
- 3. Loosen the spinach and marinate with a little oil and then sprinkle with the sesame seeds.
- 4. Make a bed with rice that has just been cooked. Add an egg on top.
- 5. Arrange the vegetables around the egg, so only the yolk shows through.
- 6. Drizzle with the oil, and then add a dollop of your dressing.
Yes, this is one of those that you will need to start preparing the day before you want to make it.
#3. Acorn Squash and Pomegranate Salad
Acorn squash is traditionally used around the fall time, and usually with stews and soups. Well, now it’s time to mix it with some pomegranate and eat it for breakfast. It’s a filling way to start your day. There is a sense of a naughty element to this salad with the waffle triangles.
Ingredients for the squash:
- 1 acorn squash, seeds removed, sliced into rounds
- 1tbsp molasses
- 1 tbsp. white miso
- 2tbsp maple syrup
- 2tbsp coconut oil melted
Ingredients for the salad and dressing:
- 6 cups kale
- 1tbsp sesame seeds
- 2tbsp parmesan cheese
- 2 cups of pomegranate juice
- ¼ cup of molasses
- 1tbsp rice vinegar
- ¼ cup of sesame oil
- 1tbsp ginger, fresh
- Salt and pepper to taste
- Arils from a pomegranate
Ingredients for the waffle triangles:
- 2tbsp butter
- 2 sesame seed bagels
- 4 slices of cheddar cheese
- ½ an apple, sliced
- ¼ cup of tahini
Method
- 1. Preheat the oven to 425F
- 2. Whisk the acorn squash ingredients except for the squash together in a bowl
- 3. Add the squash and coat fully, and then spread onto a baking sheet
- 4. Roast the squash for 35-45 minutes to caramelise
- 5. Meanwhile, boil the pomegranate juice in a small pan and then simmer for 15 minutes
- 6. Remove from heat and add the molasses, vinegar, oil, ginger, and seasoning, whisking to combine
- 7. Add in the quarter of the arils
- 8. Preheat a waffle maker to medium-low heat; you can also use a griddle or skillet
- 9. Butter one side of the bagels and then add the cheese, some apples, and tahini, and then top with another slice of cheese and bagel; repeat with all the bagels
- 10. Add your bagels to the waffle maker and allow to cook for 2-3 minutes; repeat with all bagels
- 11. Divide the kale and sprinkle with the rest of the pomegranate arils, before drizzling with your dressing
- 12. Top with the squash and place the quartered bagels on the side, drizzling with more dressing if you wish.
This is best eaten warm but can be taken on the go. It makes a great Sunday brunch recipe.
#4. Poached Eggs with a Jalapeno Salad
When you want eggs on a morning, why not make them with a salad twist? Here’s the perfect recipe for your needs.
Ingredients
- 1.5 cups of fennel, shaved
- 1tbsp olive oil, a tsp on the side for later
- 1tsp Tabasco Green Sauce, plus some for serving
- Apple cider vinegar
- 4 slices of ciabatta
- 2 eggs
- Salt and pepper to taste
Method
- 1. Toss the fennel with some salt, the tsp oil and tsp of sauce
- 2. Add water to a deep saucepan and bring to boil
- 3. Place a skillet over medium-high heat, adding the rest of the oil, and place the ciabatta in the oil
- 4. Sprinkle the ciabatta with some salt and cook on each side for 3-4 minutes
- 5. Once the water is boiling, add some salt and the vinegar and then place the eggs in the water; cook the eggs for 10 seconds before removing
- 6. Now crack the eggs into a small bowl and tip into the water; cook for 4 minutes
- 7. Divide your fennels between two plates and top with two slices of toast each8
- 8. Add the eggs and then drizzle with the Tabasco sauce; sprinkle with salt and pepper if desired
This is a great brunch option, and best served hot.
#5. Salmon with Avocado and Grapefruit
Salmon, avocado, and grapefruit are excellent options to start your day. Now it’s time to mix them all together in a breakfast salad.
Ingredients
- 2 fillets of wild salmon
- 1tbsp olive oil, plus some for serving
- 2 scallions, sliced
- 1 grapefruit, peeled and sliced
- 1 avocado, peeled, pitted and sliced
- 2 cups of mixed greens, trimmed
- Lime wedges for serving
Method
- 1. Preheat the oven to 375F
- 2. Season your salmon with some salt and pepper and then place in a baking dish
- 3. Drizzle your salmon with the olive oil and one of the scallions
- 4. Roast salmon for about 10 minutes; remove and allow to cool before breaking into pieces
- 5. Place the salmon on your plate and top with the rest of the ingredients
- 6. Drizzle the olive oil and lime on top, and serve with salt and pepper if desired
You’ll get plenty of omega 3, vitamin C, and healthy fats with this excellent start to the day.
#6. Fried Egg and Cranberry Grilled Salad
There are certain vegetables that you wouldn’t initially think about grilling or cooking, but they can turn out to be delicious. Here’s one breakfast salad that won’t take too long to make on a morning.
Ingredients
- 1 lettuce head, sliced into 4 strip wedges
- Olive oil
- 8 strips of bacon
- 1 onion, sliced into 4 strips wedges
- 4 eggs
- Feta with cranberries, crumbled (you can make this yourself if you want with feta and some dried cranberries)
- Salt and pepper to taste
Method
- 1. Heat a grill pan on medium heat
- 2. Slice your lettuce into wedges and brush with olive oil; grill on both sides for a few minutes
- 3. Grill your bacon and onions at the same time
- 4. Fry your eggs how you like them, trying to keep the yolks runny
- 5. Season everything to your taste
Assemble the salad with a lettuce wedge on each plate, topping with two slices of bacon each and a wedge of onion each. Add your egg and sprinkle with the cranberry feta.
#7. Blueberry and Orange Breakfast Salad
When you want something on the go, it’s time to pull out the fruits. Here are a blueberry and orange breakfast salad that you can take anywhere.
Ingredients
- 2lbs of mixed greens, torn
- 4 cups of blueberries
- 4 cups of orange segments
- 2 cups of granola
Ingredients for the blueberry vinaigrette:
- 1 cup of olive oil
- 1 cup of thawed frozen blueberries
- 1tbsp Dijon mustard
- 2tbsp brown sugar
- 1tsp shallot, minced
- Paprika, salt, and pepper to taste
Method
- 1. Make the vinaigrette by placing all the ingredients into a blender and smooth; chill for 30+ minutes
- 2. Toss the salad greens with 1.5 cups of the vinaigrette and then divide among 8 plates
- 3. Arrange ½ a cup of the oranges and ½ a cup of the blueberries on each plate
- 4. Sprinkle evenly with the granola and drizzle the rest of the vinaigrette over the top
If you are going to take this on the go, you will find it best to keep the vinaigrette separate, so it doesn’t soften the greens too much.
#8. Quinoa and Berry Salad
This is another great salad that you can take on the go. You can even make this the night before and store in the fridge to keep your morning simple
Ingredients for the dressing:
- 1tsp orange zest
- 4tbsp orange juice
- 2tbsp lemon juice
- 1tbsp lime juice
- 1tsp honey
- 1tsp mint, chopped
- 1tsp basil, chopped
Ingredients for the salad:
- 2 cups of cooked quinoa
- 1.5 cups of strawberries, halved
- 1 cup of raspberries
- 1 cup of blackberries
- 1 cup of blueberries
- 1 cup of almonds, chopped
- 1tbsp of mint, chopped
- 1tbsp basil, chopped
Method
- 1. Make the dressing by mixing all the ingredients together in a bowl; set aside
- 2. Combine all the salad ingredients in a bowl3. Drizzle with your dressing and serve
Like many of the other recipes, if you want to take this on the go, it’s best to have the dressing in a separate container. If you’re going to leave overnight, put the dressing separately and drizzle in the morning.
#9. Strawberry and Coconut Bacon Salad
Ever wondered if you can mix strawberries and bacon? Probably not but they really do work together, because you’re not quite getting bacon. Here’s a breakfast salad that you should try if you want little prep on a morning.
Ingredients for the coconut bacon:
- 1tbsp soy sauce
- 1tbsp maple syrup
- 1.5tsp liquid smoke
- 1.5tsp water
- 1.5 cups flaked coconut
- 0.5tsp smoked paprika
- 0.5tsp pepper
Ingredients for the black pepper vinaigrette:
- 1/3cup of red wine vinegar
- 1tsp sugar
- 3/4tsp black pepper
- 1/2tsp garlic, crushed
- 1/4tsp salt
- 2/3cup of olive oil
Ingredients for the salad:
- 1 packet of salad greens
- 2 cups of strawberries, halved
- ½ cup almonds
- ½ cup pepitas, roasted
Method
- 1. Preheat the oven to 325F and place a rack in the centre of the oven
- 2. Whisk the ingredients from the coconut bacon together, allowing the coconut to absorb the liquid completely
- 3. Spread the coconut on a baking sheet and place in the oven for 10-15 minutes
- 4. Put the coconut to one side and then work on the vinaigrette by combining all the ingredients in a bowl and whisking
- 5. Place the vinaigrette in a jar with a lid and shake for 30 seconds
- 6. Prepare the salad greens in a bowl with some salt and pepper, tossing to combine
- 7. Add the rest of the salad ingredients and then top with your coconut bacon, tossing to combine completely
- 8. Serve on plates and drizzle with the vinaigrette dressing
These are great, but they’re not exactly instantly vegan-friendly, right? Well, that’s not to worry because this last one is one just for you.
#10. Vegan Fruity Breakfast Salad
Fruit salads don’t need to be plain or boring. When you want a quick, vegan recipe that doesn’t require any substitutions, this is a breakfast salad you want to try.
Ingredients
- 2 cups of spinach, chopped
- ½ apple, sliced
- 4 strawberries, sliced
- ¾ of a banana, sliced
- 1 orange, separated
- 1tbsp chia seeds
- 1tbsp peanut butter
- 2tbsp lemon juice
Method
- 1. Place the spinach on a plate
- 2. Arrange the fruit on the top. However, you’d like
- 3. Sprinkle with your chia seeds and drizzle the lemon juice over the top
- 4. The peanut butter works on the side for dipping your fruit
If you are allergic to peanuts, then you can opt for seed butter instead or leave it out completely. The benefit of the butter is the healthy fats with your protein and fibre.
Which Breakfast Salad Will You Start With?
Now it’s completely up to you. Start trying out these wonderful breakfast salads, whether you want something on the go or need a creative way to throw the food together for a Sunday brunch. There are just so many options that will keep the whole family happy.
These salads all focus on getting nutrients to make sure you’re kick starting your metabolism in the best way possible. You can substitute many of the ingredients for vegan or vegetarian options if you’d like, and there are always ways to add in your favourite seasonings or herbs.
Get creative with your food, and you’ll enjoy your meals so much more. You can even get the kids involved, so they see past the “healthy greens” and enjoy the salads on a morning.
