Baby Kale Breakfast Salad with Bacon & Egg

4.8
(4)
4 Reviews

Breakfast salad? Oh yes! Start your day off right with this healthy breakfast recipe. A bowl of good-for-you greens, such as baby kale, will knock out half of your daily veggie quota with the first meal of the day.

By
EatingWell Test Kitchen
Eating Well Bio Page
EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

EatingWell's Editorial Guidelines
Updated on April 18, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Breana Lai Killeen, M.P.H., RD
A portrait of Breana Killeen, M.P.H., RD
Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD

Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands.

EatingWell's Editorial Guidelines
3759357.jpg
Cook Time:
15 mins
Total Time:
15 mins
Servings:
1
Yield:
1 serving
Nutrition Profile:
Low-Carb Diabetes-Friendly Nut-Free Dairy-Free Healthy Immunity Low-Sodium Soy-Free Heart-Healthy Gluten-Free Low-Calorie
Jump to Nutrition Facts
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Ingredients

  • 1 teaspoon minced garlic

  • Pinch of salt

  • 1 tablespoon extra-virgin olive oil

  • 2 teaspoons red-wine vinegar

  • Pinch of ground pepper

  • 3 cups lightly packed baby kale

  • 1 piece cooked bacon, chopped

  • 1 fried or poached large egg

Directions

  1. Mash garlic and salt together with the side of a chef's knife or a fork to form a paste. Whisk the garlic paste, oil, vinegar and pepper together in a medium bowl. Add kale; toss to coat. Serve the kale salad topped with bacon and egg.

Originally appeared: EatingWell Magazine, May/June 2016

Nutrition Facts (per serving)

262 Calories
22g Fat
6g Carbs
11g Protein
Nutrition Facts
Servings Per Recipe 1
Serving Size 2 1/2 cups
Calories 262
% Daily Value *
Total Carbohydrate 6g 2%
Dietary Fiber 2g 6%
Total Sugars 1g
Protein 11g 22%
Total Fat 22g 28%
Saturated Fat 4g 22%
Cholesterol 193mg 64%
Vitamin A 5069IU 101%
Vitamin C 59mg 65%
Folate 91mcg 23%
Sodium 345mg 15%
Calcium 107mg 8%
Iron 2mg 10%
Magnesium 32mg 8%
Potassium 358mg 8%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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