Gluten Free Recipes

Quick and Easy Breakfast Salad

September 1, 2020

I have no rules when it comes to what time of the day I eat what meal. Dinner for breakfast. Lunch for dinner. Breakfast for lunch. Who cares?!?! And this quick and easy breakfast salad is the perfect solution to a) time and b) a healthy meal. One of the first things I teach my […]

Travel the world on fifteen damn dollars
Why I don't believe in affiliate marketing
TEN THINGS I ALWAYS HAVE IN MY SUITCASE
Now Trending:
I'm LIZ!

I'm obsessed with gluten-free food, using diet to solve health mysteries, all the murder podcasts, Hallmark Christmas movies, and making the perfect chocolate chip cookie.

hello,

Ready to Feel Better than Ever?

tell me more

Share your health journey with me and we'll map out your wellness future.

I have no rules when it comes to what time of the day I eat what meal. Dinner for breakfast. Lunch for dinner. Breakfast for lunch. Who cares?!?! And this quick and easy breakfast salad is the perfect solution to a) time and b) a healthy meal.

One of the first things I teach my clients is how to create a plate. It’s a really simple tool to be able to keep proteins, carbs, and fats in a good ratio. The basic principle is that 1/4 of your plate should be animal protein, 1/4 a whole form of carbs, the rest of the plate non-starchy vegetables, and add a serving of healthy fat. We adjust this up or down for each individual, but it’s a great starting point.

This Quick and Easy Breakfast Salad has all the makings of the perfect meal.

Spinach

The biggest thing spinach brings to the plate is Vitamin K, which is essential for bone health. Vitamin K moves calcium into the bones, where it’s stored. What people might not know about Vitamin K is that it’s synthesized in the microbiome (a protective layer of bacteria) that lines the gut. That’s why a healthy gut is the most important thing in both preventative and therapeutic nutrition! Things live and grow there that we need.

Eggs

Eat the whole egg and nothing but the whole egg! (Unless you have a gallbladder issue, then you might want to skip the yolk.) Don’t let old school science fool you, you need the cholesterol from eggs for healthy cells. It’s not the cholesterol that’s the issue, it’s the inflammation that goes along with it. So by pairing eggs with all these other ingredients, it becomes an anti-inflammatory meal and gives you a good dose of Vitamin A, D, E, and B vitamins.

Avocado

Slicing up half an avocado in this dish is the perfect way to keep you full for a longer period of time. Full of anti-inflammatory Omega-3 fats, avocados are most definitely a healthy option. They also contain lots of Vitamin C and Vitamin B6. Quick fact: B6 is another vitamin that when the gut is altered, the absorption of this vitamin is altered. You need B vitamins to turn food into energy, which is why so many people suffer from low energy when they’re suffering from chronic digestive issues.

Tomatoes

Get more Vitamin C, here. You really can’t get enough of this antioxidant vitamin. Especially in the face of viruses going around in the fall and winter!

Pumpkin Seeds

My absolute favorite topping on most salads. A serving size is 1/4 cup, which is actually a ton of seeds. But the amount of nutrition you gain is invaluable, especially in minerals like magnesium and zinc. Zinc is key in the immune system, as well as a really important aging mineral. It’s required the most during adolescence, especially puberty, and then again in the elderly population. Buy them raw and sprouted for the most digestible form. I love these Go Raw seeds best.

Some other things that would make this bowl even better: bacon (because bacon makes everything better) or bagel seasoning (cult followers rejoice).

Let me know what you think… 

Quick and Easy Breakfast Salad

Quick and Easy Breakfast Salad

This quick and easy salad is great for any time of day. It creates the ideal plate, loaded with nutrients, and works as an anti-inflammatory meal.
No ratings yet
Prep Time 5 mins
Cook Time 5 mins
Course Breakfast, Salad
Cuisine American
Servings 1
Calories 482 kcal

Ingredients
  

  • 2 c Baby Spinach
  • 2 Eggs
  • 2 tsp Butter or Ghee
  • ½ Avocado, sliced
  • ½ c Tomatoes, diced
  • ¼ c Pumpkin Seeds Raw Sprouted
  • Salt & Pepper

Instructions
 

  • Heat butter or ghee over med/med-high heat. Cook eggs over easy. (I like mine a little crispy, but still over easy - I let them cook until slightly crispy, flip it for 30 seconds before serving)
  • While eggs are cooking, add 2 handfuls of spinach, a small handful of tomatoes, half an avocado to a bowl.
  • Top with eggs, pumpkin seeds, salt, and pepper.

Notes

No need for salad dressing with this recipe - the heat from the eggs wilts the spinach, and the yolk of the egg makes THE PERFECT BITE!
Take it up a notch: Add crumbled bacon.

Nutrition

Calories: 482kcal | Carbohydrates: 19g | Protein: 14g | Fat: 38g | Sodium: 418mg | Fiber: 13g | Sugar: 3g | Vitamin A: 6935IU | Vitamin C: 37mg | Calcium: 156mg | Iron: 9mg
Keyword Dairy Free, Easy, Gluten Free, Low Carb, Quick, Whole 30
Tried this recipe?Let us know how it was!

+ show Comments

- Hide Comments

add a comment

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating




so hot right now

I'm Liz, Nutritional Therapy Practitioner and Food Sensitivity Expert.

I love how food connects us. Family ice cream nights. Thanksgiving dinner. Popcorn at the movies. Lunch with my girls. It wasn't always like that for me. There was a time I felt so sick, I couldn't enjoy any of those things.

MY STORY

hey there!

Food and drink connect us to ourselves and the world around us. No matter the reason if you're currently living alcohol-free, bring a drink of YOUR choice to share.

Get 5 fun, fresh drink recipes for your next gathering

Drink as you pour...

5 (M)ocktail Recipes to Share 

get it now

FREE DOWNLOAD

Healing from an Undiagnosed Gluten Sensitivity

read it

blog post

 Top Resources

Home
WORK WITH ME
About
providers
BLOG
contact

LIZ SANFILIPPO, NTP

follow along 
on the blog:

SEND ME A NOTE >

recipe ideas >

INSTAGRAM >

© NUTRITIONAL THERAPY BY LIZ SANFILIPPO 2020
Design by Tonic | Photos by social squares & mary mcilvane, mary queen of headshots

privacy policy • website disclaimer • Terms and Conditions