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I'm a nutritional therapy practitioner and mindful eating coach who's mission is to make good health accessible to everyone. I'm a foodie, reader, podcast junkie, family adventurer, and expert chocolate chip cookie baker. 

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Quick and Easy Breakfast Salad

Quick and Easy Breakfast Salad

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.
4 from 1 vote
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!

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Real Life

Stress

Exercise

Food

Gut Health

search by category

Learn more

I'm a nutritional therapy practitioner and mindful eating coach who's mission is to make good health accessible to everyone. I'm a foodie, reader, podcast junkie, family adventurer, and expert chocolate chip cookie baker. 

Hey, I'm Liz.

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