BLT + Egg Breakfast Salad

Amy Granger
4 hours ago
3 min read

In a hurry? I’ve got you — recipe below.

This bright, satisfying salad transforms the classic breakfast sandwich into a colorful, protein-packed bowl. Crispy bacon, juicy tomatoes, toasted bread cubes, and perfectly cooked eggs sit atop tender baby greens, tossed in a quick tangy dressing. It’s dairy-free, flexible, and keeps you full without spiking blood sugar.

From Weight Watchers — adapted from my notebook

A salad with spinach, croutons, bacon, and yellow tomatoes topped with a sunny-side-up egg on a wooden table.

Everyone loves a classic BLT.

Crisp bacon. Juicy tomatoes. Crunchy lettuce. That perfect savory bite.

But what if we turned it sideways?

What if BLT became breakfast?

Or brunch.

Or lunch.

Or even a light, satisfying dinner.

This BLT salad was originally inspired by a Weight Watchers concept, but like many of their recipes, the focus leaned heavily on fat and calorie targets. While that approach works within their system, it doesn’t fully align with how I think about nourishment.

I care about blood sugar stability.

Protein.

Fiber.

Real satiety.

So I made a few quiet tweaks.

The egg replaces what mayonnaise traditionally brings — that creamy, rich element that makes a BLT feel complete. But instead of processed spreads, we’re getting protein, micronutrients, and lasting fullness.

It’s familiar. It’s versatile. And it proves that breakfast doesn’t have to look like breakfast.

From my “forgotten, now found” notebook to your kitchen.

— Amy

BLT + Egg Breakfast Salad

Serves: 4

Prep Time: 20 minutes

Cook Time: 15 minutes

Total Time: 35 minutes

Ingredients

4 slices Ezekiel bread, cut into bite-size cubes
4 strips sugar-free, nitrate-free uncured bacon, chopped
2 cups cherry tomatoes (~30 tomatoes), halved
3 tablespoons apple cider vinegar
1 tablespoon water
1½ tablespoons olive oil, divided (2 tsp for bread, 1 Tbsp for salad)
5 large eggs
6 cups baby kale or spinach (or a mix of tender greens)
¼ teaspoon salt, or to taste
Black pepper, to taste
½ teaspoon citrus salt (for croutons)
¼ teaspoon garlic powder (for croutons)

What I Changed / Notes

Switched from pumpernickel bread to Ezekiel to lower glycemic impact and increased to 1 slice per person for more substance.
Seasoned croutons with ½ tsp citrus salt and ¼ tsp garlic powder before toasting.
Used spinach instead of kale; any tender greens work.
Recipe is dairy-free.
Increased apple cider vinegar slightly for more flavor.
Used sugar-free, nitrate-free uncured bacon (not center-cut).
Increased olive oil to 1½ tablespoons; 2 tsp drizzled on bread instead of spray.
Add an extra egg for higher protein content.

Let’s Cook

Toast the Bread: Preheat the broiler. In a small bowl, toss 4 slices of Ezekiel bread (cut into bite-size cubes) with 2 teaspoons olive oil, ½ teaspoon citrus salt, and ¼ teaspoon garlic powder. Spread the cubes on a baking sheet coated with nonstick spray. Broil until crisp, about 2 minutes, stirring after 1 minute. Set aside.
Cook the Bacon & Tomatoes: In a large nonstick skillet over medium heat, cook 4 strips of sugar-free, nitrate-free uncured bacon until crisp, about 8 minutes. Remove with a slotted spoon and set aside.

Return the pan (with bacon drippings) to medium heat. Add 2 cups halved cherry tomatoes and cook until they begin to brown and soften, stirring occasionally, about 3 minutes. Add 3 tablespoons apple cider vinegar, 1 tablespoon water, and 2 teaspoons olive oil. Cook until bubbly, about 30 seconds, then pour mixture into a heatproof bowl and set aside.
Cook the Eggs: Return the skillet to medium heat with the remaining 1 tablespoon olive oil. Crack in 5 large eggs and cook to your desired doneness.
Assemble the Salad: Toss the tomato mixture with 6 cups baby kale or spinach. Divide among 4 bowls (about 1½ cups per serving).

Top each bowl with:
- 1 cooked egg
- ¼ cup toasted bread cubes
- 1 tablespoon chopped bacon
Sprinkle with salt and black pepper, if desired.

Tips & Variations

Greens: Spinach, arugula, baby kale, or a mix works beautifully.
Protein: Add a scoop of cooked quinoa or chickpeas for extra protein.
Crispy Crunch: Swap bacon for turkey bacon or add extra croutons.
Meal Prep: Keep components separate until ready to serve for easy weekday breakfasts.