Rise & Shine BLT: A Savory Breakfast Salad That Works Anytime

Salad for breakfast? Absolutely—and it’s amazing.

This Breakfast BLT Salad brings together crispy bacon, perfectly cooked eggs, creamy avocado, and juicy tomatoes over tender, massaged kale. It’s hearty, flavorful, and packed with nutrients, making it a smart and satisfying way to start your morning—or enjoy later in the day.

Unlike sugary breakfast options, this savory salad delivers protein, healthy fats, and fiber to keep you full and energized. Simple to prepare and endlessly customizable, it’s a go-to recipe you’ll want on repeat.

Why You’ll Love This Breakfast BLT Salad

Easy healthy recipes are hard to come by, and this one hits all the marks. Finding meals that satisfy your cravings while fueling your body shouldn’t be a daily struggle. This dish simplifies your morning routine by combining classic comfort flavors with the freshness of a garden-to-table meal. At ravoke, we are dedicated to bringing you culinary inspiration that empowers your wellness journey. This salad is more than just a meal; it’s a vibrant lifestyle choice that proves nutritious eating can be both accessible and delicious.

A Balanced, Protein-Packed Meal

Eggs and bacon provide staying power, while kale and tomatoes add vitamins and crunch.

Great for Any Time of Day

Breakfast, brunch, lunch, or even a light dinner—this salad fits them all.

Quick and Simple

Minimal prep, straightforward steps, and big flavor.

Ingredients

• 3 cups shredded Lacinato (dinosaur) kale, stems removed
• 1 teaspoon red wine vinegar
• 2 teaspoons extra virgin olive oil
• Kosher salt, to taste
• Freshly ground black pepper, to taste
• 2 large eggs
• 4 strips center-cut bacon, cooked and chopped
• 2 ounces sliced avocado
• 10 grape tomatoes, halved

How to Make a Breakfast BLT Salad

Step 1: Massage the Kale

In a medium bowl, add the kale, olive oil, red wine vinegar, and ¼ teaspoon salt. Use clean hands to massage the kale for about 3 minutes until it becomes softer and darker in color.

Step 2: Cook the Eggs

Prepare the eggs to your liking. Soft-boiled eggs work especially well, adding a rich, creamy texture to the salad.

Step 3: Assemble the Salad

Divide the kale between two bowls. Top evenly with bacon, tomatoes, avocado, and the cooked eggs.

Step 4: Finish and Serve

Season with a pinch of salt and freshly ground black pepper. Serve immediately.

Nutrition Information (Per Serving)

• Calories: 291 kcal
• Carbohydrates: 19 g
• Protein: 18 g
• Fat: 17 g
• Saturated Fat: 4.5 g
• Cholesterol: 190 mg
• Sodium: 335 mg
• Fiber: 8 g
• Sugar: 3 g

Frequently Asked Questions

Can I make this salad without eggs?

Yes. Simply omit the eggs for a classic BLT-style salad. It works well for lunch or dinner without them.

What can I use instead of kale?

Spinach, arugula, or mixed greens are great substitutes if you prefer a softer texture and milder flavor.

How can I make this recipe vegetarian?

Swap the bacon for plant-based bacon, smoked mushrooms, or roasted chickpeas for a savory, meat-free option.

Can I add a dressing?

This salad is lightly dressed already, but a drizzle of lemon vinaigrette or a yogurt-based dressing works nicely.

Is this good for meal prep?

Yes. Prep the kale and toppings ahead of time, but add the eggs and avocado just before serving for the best texture.

About the Author

Charles Mattocks is an award-winning filmmaker, actor, author, and global health advocate. The nephew of reggae legend Bob Marley, Charles has devoted his life to raising awareness about chronic illness, health equity, and personal empowerment. His groundbreaking television projects — including Reversed and Eight Days — have aired on major networks and inspired audiences worldwide. Through his work in film, writing, and health media, Charles continues to champion wellness and the importance of evidence-based care across communities. Charles is also a published author of two cookbooks and one children’s book.