Fed & Fit

The Breakfast Salad

The Breakfast Salad SM | Fed and Fit

On July 5th of 2011, I debuted my recipe developing, food blogging, photographing self with a dish that I’m still proud of.

I’m talking about the Breakfast Salad, y’all!

While my ingredient sourcing, photography, kitchen skills, and knowledge of nutrition science have all evolved over time, good food is still good food.

You guys, this …is GOOD food.

While the flavors are still incredible, this little life-changing dish was due for a makeover.

My new and improved Breakfast Salad now includes hand-rolled breakfast sausage meatballs! These are opposed to those microwavable turkey sausage links that, years ago, I mistakenly took for a health food …we can discuss further if you have questions.

So what else is in it?? So glad you asked! I love gushing about food. It’s got crisp, fresh little baby tomatoes, hard-boiled eggs {how easy are those?}, purple onion, fresh avocado, cilantro, kosher salt, cracked black pepper, and lemon juice. That’s it, baby!

Sorry I called you baby.

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The avocado, egg yolks, lemon, salt, and pepper all melt together to form a creamy “oh my goodness that’s good” comment-evoking dressing that you’ll just love.

It’s a great dish to make and enjoy fresh for a large family gathering or for quick breakfast leftovers during the week.

Let’s get cooking!

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I opted for Jimmy Dean’s All Natural Breakfast Sausage for the meat. While there are healthier choices out there {it’s really simple to make your own breakfast sausage from fresh ground pork!}, I’m still a sucker for this stuff.

If you’re not a sausage lover, this salad also works well with bacon!!

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Cut about a pound of the chilled sausage into discs and then into quarters.

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Roll each quarter into a meatball.

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Austin got me a new pan for Christmas!! It’s taken me a few weeks to get my stainless steal cooking sea legs but I think I’ve got it now.

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Pop those little meatball beauties into the HOT pan and toss around.

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Keep cooking until they’re nicely brown on all sides and cooked all the way through.

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Cut about 3 cups of baby tomatoes in half and place in a large mixing bowl.

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How ‘bout eggs?

Austin always gawks at my weekly grocery loot when I unpack the 3 dozen eggs …which is usually, almost enough. I like eggs! I eat ‘em for breakfast, snacks, in baked goods, to crack over burgers, etcetera after delicious etcetera.

This is my weekly hard-boiled egg bowl. It makes me happy.

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Start crackin’! Note that older eggs are easier to peel.

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Clearly, I did not let my eggs “age” quite long enough before their Fed & Fit blog appearance.

Who cares what they look like! We’re going to cut them up anyways!

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Chop about 9 eggs in half {this recipe makes enough to feed ~4 people}.

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Cut those halves, in half.

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Then cut THOSE halves in half!

Toss all those little hard-boiled egg triangles over the tomatoes in that big mixing bowl.

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Grab yo-self a purple onion.

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Chop up about half of it …which equals about ¼ cup.

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Next, avocados …aka, nature’s mayo.

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Dice up two whole avocados and toss them in the bowl.

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Your meatballs should be finished by now!

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Throw those in the bowl too.

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Because I give a lot of thought to color and varying flavors in food, I like to add in something green and leafy. It’s a salad, after all!

This time I went for a big bunch of fresh cilantro. Italian parsley also works really well in this dish! Plus, if you really want to peek inside my recipe developing brain, I want the minerals found in fresh herbs {like cilantro and parsley} to be a part of this dish so that it gets even closer to being a balanced, nutrient-dense dish.

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Add ½ tsp of kosher salt – increase according to taste.

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Then add ¼ tsp of cracked black pepper.

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Lemon time! You’ll need two medium-sized and juicy lemons.

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Squeeze their juice over the other ingredients.

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Just a few stirs and this random bowl of ingredients will transform into the world-famous breakfast salad!

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Isn’t it pretty?

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I love this dish.

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Spoon it up, make some friends, and eat with a fork.


Print Print

The Breakfast Salad

Yield: 4 servings

Prep Time: 15 minutes


  • 1 pound pork breakfast sausage or bacon
  • 9 eggs, hard-boiled
  • 3 cups cherry tomatoes, halved
  • 1/4 cup purple onion, chopped
  • 2 avocados, diced
  • 1/2 cup fresh cilantro {or parsley}, chopped
  • 1/2 - 1 teaspoon kosher salt
  • 1/4 teaspoon black pepper
  • 2 lemons, juiced


  1. Roll the sausage into 1-1/2 inch meatballs. Over high heat, cook and stir until brown on all sides and cooked through. Set aside to drain and cool.
  2. Peel the eggs and cut each into 8 pieces.
  3. Combine the eggs, tomatoes, onion, avocado, meatballs, cilantro, salt, pepper, and lemon juice into a large mixing bowl.
  4. Stir until the egg yolks and avocado become a little creamy.
  5. Spoon into a bowl and enjoy!
  6. Will keep covered for 3 days in the refrigerator.

48 Responses to “The Breakfast Salad”

  1. #
    Amy Powellposted January 28, 2014 at 5:32 pm

    oh my gosh I’m so sick of trying to come up with paleo breakfast ideas. definitely doing this next week.

    • Cassandra replied: — January 28th, 2014 @ 5:33 pm

      I hear you, girl! Hope you love this dish. It’s one of my biggest sanity and time-savers.

  2. #
    Jessica Wenzelposted January 31, 2014 at 4:20 pm

    I’ve been craving avocados lately and saw this on Pinterest. I made it last night and I think I could eat it all of the time. I know it’s “Breakfast Salad” but Holy Yum, Batman! There are so many flavors and textures that compliment each other so nicely, it’s fantastic.

    Moral of the story- I love it. Thanks!

    • Cassandra replied: — February 19th, 2014 @ 8:36 pm

      Haha I’m so glad you like it, Jessica!! I eat it for dinner too 🙂

  3. #
    Steph Dposted February 3, 2014 at 4:36 pm

    Totally AMAZING concoction right here… After I mixed up my first batch, I had a hard time closing the lid and putting it away. just wanted to keep “tasting it”! thanks for sharing 🙂

    • Cassandra replied: — February 19th, 2014 @ 8:36 pm

      Yay! I’m so glad you liked it, Steph! It’s my pleasure 🙂

  4. #
    Sunshineposted February 15, 2014 at 2:22 pm

    Yum!! This is my all time favorite recipe from your site. Well, maybe the meatloaf or the blueberry scones would round out my tie for first…..Anyway – wow! This is sooooo good. I made it last night and even with my less than speedy kitchen skills the salad was ready to add the sausage just in time. Thank you for this great recipe!

    • Cassandra replied: — February 19th, 2014 @ 8:37 pm

      Awesome!! I’m glad you liked it, Sunshine 🙂

  5. #
    Lennyposted February 19, 2014 at 1:21 pm

    I made this for dinner for a date! She loved it, thanks for helping me get lucky 😉

    • Cassandra replied: — February 19th, 2014 @ 8:37 pm

      Haha anytime, Lenny. Anytime.

  6. #
    Jenniferposted March 11, 2014 at 4:03 pm

    This looks amazing! How does it hold up for leftovers? Or do you make it fresh each time? Can’t wait to try it!

  7. #
    Loraleeposted June 2, 2014 at 12:12 am

    This sounds YUMMY! I have a question, though. Although I LOVE avocados, I appear to have developed an allergy to them recently. =( Do you have any suggestions of a comparable alternative to the avocado?

    • Cassy replied: — June 4th, 2014 @ 3:23 pm

      Good question, Loralee! You could add more tomatoes (for volume) and maybe a couple tablespoons of Paleo-friendly mayo for creaminess (if you have it on hand). I hope that helps some.

  8. #
    Thomasposted July 12, 2014 at 5:55 pm

    How does this hold up for leftovers? Should I omit the avocados, add a little mayo and then throw in the avocados the morning off if I wanna prep it? Or does the lemon juice help the avocados from going brown? Thanks!

    • Cassy replied: — July 15th, 2014 @ 9:14 pm

      Great question, Thomas! The avocados (when mixed with that lemon juice you mentioned) do hold up pretty well. You may notice some browning, but not much. If the thought of a little browning throws you off, I recommend adding the avocados the morning of. Hope that helps!

  9. #
    Aliposted July 16, 2014 at 5:29 pm

    Hey, two things

    I noticed you had problems with your eggs. My method takes longer but results in a perfectly peel-able shell. STEAM THEM!!! I steam them for 30 minutes and its a perfectly cooked egg and no problems peeling the shell.

    How did you get your stainless sea legs? I have so much trouble cooking on mine – need to use tons of oil and its still pretty sticky. Any tips would be great!

    • Cassy replied: — July 16th, 2014 @ 5:36 pm

      Hi Ali! Brilliant idea about steaming the eggs. I’ll give that a try! As for getting my stainless sea legs, it took a little time and practice. I’ve found that the pan has to be HOT before you add oil/meat. For cooking the meat, it will “give” when it’s ready to turn …if that makes any sense. They won’t budge before they’re cooked on that side. Hope that helps!

  10. #
    Mariaposted September 29, 2014 at 12:02 am

    Yesss!! Vindication! Meatballs are one of my favorite things in the world and if you make them with grass-fed meat and slam them with some kind of vegetable (like you so dutifully suggested here), they are also arguably one of the healthiest ways to start your day!

    Thank you for the all the lovely recipes and inspiration : )


    • Cassy replied: — October 2nd, 2014 @ 7:54 pm

      Here here!! So glad you like this dish, Maria 🙂

  11. #
    Sallyposted January 21, 2015 at 10:10 pm

    AMAZING AMAZING!! My husband could not stop saying “Yum”! And honestly neither could I . This is such a wonderful change for breakfast. We get so tired and bored of pancakes or eggs and “The Usual stuff”! My husband said this is worthy of being served every weekend, he has never said that about a dish.

    • Kelly replied: — May 23rd, 2015 @ 2:45 am

      Wow, thank you so much for the lovely compliment Sally!! Glad both of you enjoyed it!

  12. #
    Samantha Lehmannposted January 21, 2015 at 11:12 pm

    Ok. My hubby hunts and kills meat. This makes Paleo meals less expensive for this large homeschooling family. SO – I ran down, grabbed a lb of boar sausage, thawed, added sage and red pepper flakes – little garlic powder, I swapped the cilantro for lettuce (more kid-friendly), and bought a bunch of avocados at Aldi for 89 cents each. It was 50 CENTS A PERSON! i am just saying… that is cheap! And ummm it was good. We ate the entire things!

    Ok -what is your opinion of the first Go To Paleo book to get healthy? Not an ebook…

    • Kelly replied: — May 23rd, 2015 @ 2:50 am

      That sounds delicious Samantha! How lucky are you that your husband hunts!! The first paleo book that I ever read was ‘The Paleo Solution’ by Robb Wolf. It gives you the facts and science behind paleo, but isn’t really a cookbook. There are so many great paleo cookbooks out there though!

  13. #
    AnnMarieposted January 22, 2015 at 4:45 pm

    I had a couple eggs and some leftovers and decided to toss it all together based on your yummy sounding recipe. With a half a sweet potato, 2 eggs, a piece of dried up chicken sausage, a tomato starting to die, parsley just laying there turning yellow and a few of the ingredients in your recipe, I made a wonderful breakfast. I CAN’T WAIT to try the real deal this weekend. Thank you.

    • Kelly replied: — May 23rd, 2015 @ 2:51 am

      Love the addition of sweet potato! Thanks for trying it!!

  14. #
    Dragana@ About Healthy Foodposted February 10, 2015 at 8:14 am

    These are my hubby’s favorite foods. It’s definitely bookmarked. Thank you for inspiration.

    • Kelly replied: — May 23rd, 2015 @ 2:52 am

      Thanks for stopping by, hope you enjoyed it!!

  15. #
    Erica Belbenposted April 14, 2015 at 3:41 am

    Hey! I own a meal prep business and everyone RAVES about this salad 🙂 just thought I would tell you how amazing and popular it is — kudos! I send all of them to your site for meal ideas. I use fresh dill in mine as well as some lemon zest 🙂 I love the tangy flavor! This salad just pops with so many different tastebud ticklers!! Awesome job! Keep being wonderful!

    • Kelly replied: — June 12th, 2015 @ 5:24 pm

      Hi Erica! Thank you for the kind words, so glad you are loving it. Your additions sound wonderful as well!

  16. #
    Marlyposted June 11, 2015 at 12:58 pm

    Hi! This sounds sooooooo good! I can’t wait to make it, but I would only be making it for me. I am trying to lose weight/get healthy and breakfast has always been an issue for me. Im a super lazy food preparer and I don’t like to cook. And, Frankly I’m getting tired of isopure :/ So…couple questions: Can/should I eat this *every* morning b4 my workout? And how long will it keep?
    thanks so much!

    • Kelly replied: — June 12th, 2015 @ 5:29 pm

      Hi Marly! Starting off with a well balanced breakfast would be a great way to get your healthy journey going. You could definitely make this and it will keep in the fridge for 3-4 days in a covered container. I’m not sure what time you are working out, but if you are hungry before your workout this would be a great snack to have as it has some protein and fat to get your body going and give you some fuel for your workout. Hope that helps!

  17. #
    Skelly Shellyposted June 15, 2015 at 8:45 pm

    Delicious! The lemon is the perfect pop of flavor to blend everything together. I will definitely make this recipe again!

    • Kelly replied: — June 22nd, 2015 @ 12:23 am

      So glad you enjoyed it!! Thank you!

  18. #
    Erinposted July 20, 2015 at 5:57 am

    I’m not a massive fan of breakfast sausage, but I looooove the hot Italian-style poultry sausage that our local grocery store carries. Perfect substitute! Loved this recipe. It made for a wonderful lunch for us — very filling!

    Bookmarking this for the future.

    • Kelly replied: — July 26th, 2015 @ 5:04 pm

      That sounds like a delicious substitute! Thanks for the kind words Erin 🙂

  19. #
    Amandaposted December 17, 2015 at 8:55 am

    Yum, my tastebuds are tingling just anticipating this dish, but my muscles and joints would not appreciate the tomatoes one bit much to my tomato loving dismay 🙁 I can hardly figure out good tomato substitutes, although they are so frequently featured in paleo dishes 🙁 . It seems like the tomato would add nice flavor contrast, as well as some moisture to a dish that might be a bit dry otherwise. Any suggestions for a tomato sub? I’d hate to just leave it out without something to replace it.

    • Kelly replied: — December 21st, 2015 @ 1:00 am

      Hi Amanda! Sorry to hear you can’t have tomatoes. You could maybe try red pepper or roasted beets. Hope that helps!

  20. #
    Stephanieposted April 20, 2016 at 12:11 am

    This looks great. I have been wanting salad for breakfast for a while so am definitely trying it. Planning on using the veggie Italian sausage instead. 2 questions: 1. Onions for breakfast though? Maybe on a Saturday when I don’t have to go into the office. 2. Since I am not a fan of raw tomatoes in general, how about either chopped red pepper OR seedless grapes instead?

    • Kelly replied: — April 20th, 2016 @ 12:49 pm

      Hi Stephanie! You can skip the onions if you need to go somewhere after haha! I would go with chopped red pepper as it will add a nice crunch and sweetness to the dish. Hope you like it!

  21. #
    Orion Hunterposted May 7, 2016 at 12:39 am

    Not a big fan of avocado, what can I substitute it with?

    • Kelly replied: — May 20th, 2016 @ 3:33 pm

      Hi Orion! You can simply omit the avocado if you don’t like it too much. It does add a creamy texture, so maybe something like homemade mayo if you want the same texture. If not then anything you like really! I think artichokes or roasted red peppers would be great.

  22. #
    Julia S.posted May 25, 2016 at 9:43 pm

    How do you measure the serving size? Are the serving sizes 1 cup each?

    • Kelly replied: — May 27th, 2016 @ 11:05 pm

      Our serving is just based on the overall recipe, so it would just be 1/4 of the recipe. Feel free to eat more or less!

  23. #
    Julie N.posted August 3, 2016 at 7:54 am

    I made this breakfast salad this morning and it was delicious!! I put it over a bed of spinach to make it more salad-y. I’m glad I can make the sausage and eggs ahead of time and have it for the rest of the week for breakfast.

  24. #
    Jimposted August 27, 2016 at 7:51 am

    My wife and I just started a Whole30 challenge, and had this for our first meal. Besides the obvious requirement of being Whole30 compliant, it also checked off the two most important boxes – Tasty aaaaaaaaaand Delicious. This is going to stay in my life for a long time, thanks for the great recipe!

  25. #
    Lizaposted December 18, 2016 at 4:43 pm

    This looks SO good. Possibly a dumb question- do you eat the leftovers cold? I’m trying to imagine heating it all up for 2nd day breakfast and it seems like that wouldn’t work too well.
    Plus, I’d love to find a tasty dish I can use for a workday lunch that requires no reheating.

  26. #
    AVAposted February 21, 2017 at 6:19 pm

    This is so so good. I made it with parsley this time. Next time I’ll do cilantro!! I had to use lime because I was out of lemon. It was totally awesome

    • Cassy replied: — March 1st, 2017 @ 9:35 am

      I’m so glad you liked it, Ava!

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