Baby Kale Breakfast Salad with Smoked Trout & Avocado

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Kale for breakfast? Oh yeah! Start your day off right with a breakfast salad recipe full of good-for-you greens and you'll 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 22, 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
Sylvia Geiger, M.S., RD
Reviewed by Dietitian Sylvia Geiger, M.S., RD

As EatingWell’s former dietitian and nutrition advisor, Sylvia Geiger worked closely with the culinary and editorial team to ensure that our recipes are not only delicious, but also meet the nutrition parameters we have set for ourselves.

EatingWell's Editorial Guidelines
3759359.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 Aging Healthy Immunity Low-Sodium Soy-Free Heart-Healthy Egg-Free Gluten-Free Low-Calorie
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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 pepper

  • 3 cups lightly packed baby kale

  • ¼ cup flaked smoked trout

  • ¼ firm ripe avocado, sliced or diced

  • 1 tablespoon finely chopped red onion

Directions

  1. Mash garlic and salt together with the side of a chef's knife to form a paste. Whisk the garlic paste, oil, vinegar and pepper together in a medium bowl. Add kale; toss to coat. Serve topped with trout, avocado and red onion.

Originally appeared: EatingWell Magazine, May/June 2016

Nutrition Facts (per serving)

275 Calories
23g Fat
9g Carbs
10g Protein
Nutrition Facts
Servings Per Recipe 1
Serving Size 2 1/2 cups
Calories 275
% Daily Value *
Total Carbohydrate 9g 3%
Dietary Fiber 5g 16%
Total Sugars 2g
Protein 10g 20%
Total Fat 23g 29%
Saturated Fat 4g 18%
Cholesterol 8mg 3%
Vitamin A 4851IU 97%
Vitamin C 63mg 70%
Folate 100mcg 25%
Sodium 461mg 20%
Calcium 86mg 7%
Iron 1mg 6%
Magnesium 36mg 9%
Potassium 450mg 10%

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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