My favorite way to start the day is with Keto Breakfast Salads. The possibilities are endless! Choose your favorite greens, proteins, and lots of healthy fats, and start the day with tons of nutrients and clean energy!
Other delicious keto breakfast options include these basic keto muffins or this keto chia pudding.
How to Build a Keto Breakfast Salad
This guide to making a keto breakfast salad is how I’ve been starting my day lately.
I feel so much better in the afternoon (all day!) after starting the day with lots of greens, healthy fats, and fiber. Choosing a super healthy option in the morning sets you up for success.
You’ll love these salads because
- If you’re rushed later in the day and don’t get a lot of veggies in, you’ll feel better knowing you started your day with a big dose!
- It’s easy to add healthy fats — breakfast meats, nuts, seeds, and avocado are all great options here, in addition to a vinaigrette with olive oil, or other keto-friendly salad dressing.
- Choosing a super healthy meal first off sets the tone for the day. If I start with something sweet, I tend to gravitate towards sweets all day. This makes me crave veggies all day because I love the way I feel after a healthy meal.
A Simple Keto Friendly Salad Dressing
I mix up a jar of this dressing and it lasts me a couple of weeks. It’s super simple, but feel free to add extra flavor to it. I love it’s simplicity and call it my “all-purpose” dressing, because you can’t go wrong with it!
Easy Balsamic Dressing
- 1/2 cup olive oil
- 1/4 cup balsamic vinegar
- 1/4 cup lemon juice
- salt, pepper, and optional herbs, like thyme or Italian seasoning
Add it all to a jar, shake it up, and then keep it refrigerated to so it’s ready to go when you are!
Components of a Healthy Breakfast Salad
As with any keto meal, think in terms of “where is my moderate source of protein?” and “what fats can I add.”
If you’re not sure you’re eating enough vegetables on the keto diet, most likely, you aren’t.
I’ve heard it recommended to not count carbs from greens on this diet. I have to agree. There are too many important nutrients we get from greens to restrict them. The carb count is so low, and after subtracting fiber, the net carbs are less than 1 net carb per cup.
Greens:
- Arugula
- Spinach
- Power greens (like baby kale)
- Kale
- Romaine lettuce
- Chard or rainbow chard (lightly sautéed)
- Broccoli rabe (lightly sautéed)
Fruit & Veggies
- Blackberries
- Raspberries
- Strawberries
- Blueberries (in small quantities)
- Cherry tomatoes
- Mushrooms
- Asparagus
- Cauliflower
- Broccolini
- Peppers (red and green are lowest in carbs)
Proteins
- Bacon
- Eggs
- Sausage
- Leftover meats, like chicken, pork or steak
Healthy Fats
- Nuts (pecans, almonds, walnuts, macadamia nuts)
- Seeds (sunflower seeds, hemp seeds, pumpkin seeds)
- Avocado
- Ghee or avocado oil to cook eggs and veggies
- Cheese (occasionally)
Raspberry Arugula Salad
This is the salad I make the most often. I love arugula because of it’s peppery taste, and I really enjoy the texture as well. If you’ve never used arugula in salads at home, give it a try! I buy a big box every week and add handfuls to just about every meal.
- 2 cups arugula
- 8 raspberries
- 2 poached eggs
- 2 tablespoons pecans
- 1/4 avocado
- 1 tablespoon of balsamic vinaigrette
Nutrition Facts for Raspberry Arugula Breakfast Salad
- 380 calories
- 32 grams of fat (76%)
- 16 grams protein (17%)
- 10 grams total carbs
- 5 grams of fiber
- 5 NET CARBS
Kale Breakfast Salad
This is my favorite salad to prep ahead. The kale only gets better as it sits in the dressing for a couple of days, and using hard boiled eggs makes them last longer. The variations for this salad are endless, but I used:
- 2 cups lacinato kale
- 2 pieces of nitrate and nitrite free bacon
- 1 hard boiled egg
- 2 sliced mushrooms
- 4 cherry tomatoes
- 4 walnut halves
- 1 tablespoon balsamic vinaigrette
Nutrition Facts for Kale Breakfast Salad
- 337 calories
- 26 grams fat (69%)
- 18 grams protein (21%)
- 9 grams total carbs
- 3 grams fiber
- 6 grams net carbs
Bacon and Eggs Breakfast Salad
The breakfast classics served on a bed of veggies! Choose whatever greens you have on hand, but I’ve been using power greens (baby greens and spinach).
- 2 cups power greens
- 1 fried egg
- 2 slices of nitrate and nitrite free bacon
- Sauteed mushrooms
- 1/4 avocado
- 1 tablespoon sunflower seeds
Nutrition Facts for Bacon and Egg Breakfast Salad
- 422 calories
- 33 grams fat (70%)
- 21 grams protein (20%)
- 13 total carbs
- 6 grams fiber
- 7 net carbs
Keto Breakfast Salads
Ingredients
- 2 cups greens arugula, kale, spinach, power greens
- 1/2 cup vegetables mushrooms, cherry tomatoes, asparagus, zucchini
- 1/4 cup berries raspberries, strawberries, blackberries
- 2 tablespoons nuts or seeds pecans, walnuts, almonds, sunflower seeds, pumpkin seeds, etc.
- 1-2 eggs prepared any way
- 2 slices bacon or use sausage or leftover meats
All Purpose Balsamic Dressing
- 1/2 cup olive oil
- 1/4 cup balsamic vinegar
- 1/4 cup lemon juice
- 1/2 teaspoon thyme
- salt and pepper to taste
Instructions
- Add all ingredients for dressing to a jar and shake well. Use about 1 tablespoon per salad.
- Start building a breakfast salad by choosing any type of greens.
- Add veggies to the salad. Veggies can be sauteed or added raw.
- Add optional berries to the salad.
- Choose healthy fats, such as avocado, nuts or seeds.
- If choosing to add bacon or sausage, cook to package directions.
- Top salads with an egg prepared any way.
Video
Nutrition
Healthy Keto Breakfast Recipes
- Keto Chia Pudding, by Blissfully Low Carb
- Keto Waffles, by Cooking LSL
- Cauliflower Fritters, by Sunkissed Kitchen
Such a wholesome way to start the day — and they keep me plenty full until lunch!
all recipes are fantastic. excellent work!!! thank you .