Salad...for breakfast? Yep. This nutritious trend is a great way to kickstart your day. We'll introduce you to a number of tasty recipes, including spinach salads, fruit salads and more.
29 Breakfast Salads to Power Up Your Day
Updated on Feb. 25, 2022
1/29
Denver Omelet Salad
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
I love this recipe. It may not be your typical breakfast, but it has all the right elements. Plus, it’s easy, healthy and fast. Just turn your favorite omelet ingredients into a morning salad! —Pauline Custer, Duluth, Minnesota
Nutrition Facts:
1 serving: 229 calories, 14g fat (3g saturated fat), 217mg cholesterol, 756mg sodium, 7g carbohydrate (3g sugars, 2g fiber), 20g protein. Diabetic Exchanges: 3 lean meat, 2 fat, 1 vegetable.
2/29
Honey Poppy Seed Fruit Salad
Total Time
10 min
Servings
8 servings
From the Recipe Creator:
Though fresh fruit steals the show in this morning medley, the subtle honey sauce makes it an especially sweet treat. It takes just 10 minutes to assemble this easy salad, which tastes so good with brunch. Don’t have those fruits on hand? Try blackberries, mangoes or peaches instead. — Dorothy Dinnean, Harrison, Arkansas
Nutrition Facts:
3/4 cup: 117 calories, 1g fat (0 saturated fat), 0 cholesterol, 2mg sodium, 30g carbohydrate (23g sugars, 5g fiber), 1g protein.
3/29
Hot Spinach Apple Salad
Total Time
20 min
Servings
10 servings
From the Recipe Creator:
With a light sweet-tangy dressing, the spinach doesn’t wilt and the apples retain their crunch. We serve this salad with homemade bread. —Denise Albers, Freeburg, Illinois
Nutrition Facts:
1 serving: 117 calories, 7g fat (2g saturated fat), 11mg cholesterol, 135mg sodium, 11g carbohydrate (9g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 1 vegetable, 1 fat, 1/2 starch.
4/29
Quick Crunchy Apple Salad
Total Time
15 min
Servings
5 servings
From the Recipe Creator:
Pair crunchy toppings with smooth vanilla in this apple salad with yogurt recipe. You'll love this creative combination! —Kathy Armstrong, Post Falls, Idaho
Nutrition Facts:
3/4 cup: 116 calories, 3g fat (1g saturated fat), 1mg cholesterol, 13mg sodium, 23g carbohydrate (17g sugars, 3g fiber), 2g protein. Diabetic Exchanges: 1 fruit, 1/2 starch, 1/2 fat.
5/29
Strawberry Kale Salad
Total Time
25 min
Servings
10 servings
From the Recipe Creator:
This fresh, zingy salad is super easy and tastes just like the one I get at Culver's! The sliced strawberries and fresh mint give it an extra-summery feel, and crumbled bacon and toasted almonds add the perfect amount of crunch. —Luanne Asta, Hampton Bays, New York
Nutrition Facts:
1-1/3 cups: 231 calories, 19g fat (4g saturated fat), 18mg cholesterol, 399mg sodium, 8g carbohydrate (2g sugars, 2g fiber), 8g protein.
6/29
Melon-Berry Salad
Total Time
20 min
Servings
12 servings
From the Recipe Creator:
The best way to cool down on a warm day is with a chilled fruit salad. Serve this one for breakfast, brunch or dessert. Yogurt and coconut milk make the creamy dressing even more decadent. Wait until just before serving to garnish the salad. Otherwise the toasted coconut will get soggy. —Carrie Hirsch, Hilton Head Island, South Carolina
Nutrition Facts:
3/4 cup: 105 calories, 3g fat (3g saturated fat), 0 cholesterol, 30mg sodium, 19g carbohydrate (16g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 1 fruit, 1/2 fat.
7/29
Apple Feta Salad
Total Time
30 min
Servings
10 servings
From the Recipe Creator:
A friend of mine shared this recipe with me after I raved about the delightful salad at dinner. I have served it for years now, and no matter where i take it, I have to bring along copies of the recipe to hand out.
-Marlene Clark
Apple Valley, California
Nutrition Facts:
1 cup: 191 calories, 17g fat (4g saturated fat), 9mg cholesterol, 127mg sodium, 8g carbohydrate (5g sugars, 2g fiber), 3g protein.
8/29
Minted Fruit Salad
Total Time
20 min
Servings
6 servings
From the Recipe Creator:
Filled with the season’s best, freshest fruit, this salad shouts summer. The hint of mint adds a refreshing note to the colorful melon compote. —Edie DeSpain, Logan, Utah
Nutrition Facts:
1 cup: 113 calories, 1g fat (0 saturated fat), 0 cholesterol, 14mg sodium, 28g carbohydrate (23g sugars, 2g fiber), 1g protein. Diabetic Exchanges: 1 fruit, 1/2 starch.
9/29
Baby Kale Salad with Avocado-Lime Dressing
Total Time
20 min
Servings
4 servings (3/4 cup dressing)
From the Recipe Creator:
We pull a bunch of ingredients from our garden when we make this baby kale salad with zucchini and sweet onion. The yogurt dressing layers on big lime flavor. —Suzanna Esther, State College, Pennsylvania
Nutrition Facts:
1-1/2 cups salad with 3 tablespoons dressing: 74 calories, 3g fat (1g saturated fat), 1mg cholesterol, 197mg sodium, 10g carbohydrate (4g sugars, 4g fiber), 4g protein. Diabetic Exchanges: 2 vegetable, 1/2 fat.
10/29
Berry Nectarine Salad
Total Time
15 min
Servings
8 servings
From the Recipe Creator:
I've been making this recipe for years. Whenever my family has a summer get-together, everyone requests it. The nectarines and berries look beautiful together, and the topping is the perfect accent. —Mindee Myers, Lincoln, Nebraska
Nutrition Facts:
1 serving: 109 calories, 3g fat (2g saturated fat), 8mg cholesterol, 46mg sodium, 21g carbohydrate (15g sugars, 4g fiber), 2g protein. Diabetic Exchanges: 1 fruit, 1/2 starch, 1/2 fat.
11/29
Crisp Waldorf Salad
Total Time
15 min
Servings
9 servings
From the Recipe Creator:
This crunchy salad is a perfect side to accompany a heavy meal. With it's light and crisp flavors, it'll be the hit of the party.—Susan R Falk, Eastpointe, Michigan
Nutrition Facts:
3/4 cup: 151 calories, 6g fat (2g saturated fat), 3mg cholesterol, 26mg sodium, 24g carbohydrate (19g sugars, 3g fiber), 3g protein. Diabetic Exchanges: 1 fruit, 1 fat, 1/2 starch.
12/29
Khmer Pickled Vegetable Salad
Total Time
30 min
Servings
16 servings (3/4 cup each)
From the Recipe Creator:
I grew up as a missionary kid in Cambodia, and most of my favorite foods have a Southeast Asian background. Locals love eating this pickled salad for breakfast, but I like it as a side for lunch or dinner, especially with chicken satay. —Hannah Heavener, Belton, Texas
Nutrition Facts:
3/4 cup: 99 calories, 0 fat (0 saturated fat), 0 cholesterol, 794mg sodium, 25g carbohydrate (22g sugars, 2g fiber), 1g protein.
13/29
Blood Orange Avocado Salad
Total Time
30 min
Servings
10 servings
From the Recipe Creator:
My refreshing side salad is such a nice addition to our calorie-loaded Thanksgiving dinner. Use regular oranges if you can't find blood oranges. Finely chopped walnuts work well in place of the pomegranate seeds, too. —Nancy Heishman, Las Vegas, Nevada
Nutrition Facts:
1 cup: 241 calories, 16g fat (3g saturated fat), 2mg cholesterol, 89mg sodium, 24g carbohydrate (17g sugars, 6g fiber), 3g protein. Diabetic Exchanges: 3 fat, 1 fruit, 1/2 starch.
14/29
Tangy Poppy Seed Fruit Salad
Total Time
20 min
Servings
10 servings
From the Recipe Creator:
For a fruit salad that’s delightful, we combine berries and citrus with a honey-lime dressing flecked with poppy seeds. —Carrie Howell, Lehi, Utah
Nutrition Facts:
2/3 cup: 117 calories, 1g fat (0 saturated fat), 0 cholesterol, 3mg sodium, 29g carbohydrate (21g sugars, 5g fiber), 2g protein. Diabetic Exchanges: 2 fruit.
15/29
Berry Tossed Salad
Total Time
30 min
Servings
8 servings
From the Recipe Creator:
Kiwi and feta add interest to this delightful salad that's sweet, tangy, creamy and tart. It pairs perfectly with the grilled ribs my mom likes to make. She got the recipe from a good friend. —Krista Kliebenstein, Highlands Ranch, Colorado
Nutrition Facts:
1 cup: 167 calories, 13g fat (2g saturated fat), 7mg cholesterol, 120mg sodium, 11g carbohydrate (8g sugars, 2g fiber), 2g protein.
16/29
Fruit Salad with Apricot Dressing
Total Time
30 min
Servings
26 servings
From the Recipe Creator:
When I serve this lovely refreshing salad for picnics and holidays, the bowl empties fast. —Carol Lambert, El Dorado, Arkansas
Nutrition Facts:
1 cup: 125 calories, 1g fat (0 saturated fat), 0 cholesterol, 2mg sodium, 32g carbohydrate (27g sugars, 3g fiber), 1g protein.
17/29
Twisted Eggs Benedict Salad
Total Time
40 min
Servings
8 servings
From the Recipe Creator:
Salad for breakfast? Absolutely. You can prep everything except the dressing and chill it overnight. In the morning, dress the salad and poach the eggs. —Noelle Myers, Grand Forks, North Dakota
Nutrition Facts:
1 cup salad with 1 egg: 199 calories, 13g fat (3g saturated fat), 200mg cholesterol, 710mg sodium, 5g carbohydrate (3g sugars, 2g fiber), 14g protein. Diabetic Exchanges: 2 lean meat, 2 fat, 1 vegetable.
18/29
Strawberry-Avocado Tossed Salad
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
Delicious and beautiful! Strawberries and avocado on top of romaine drizzled with a honey vinaigrette dressing. Perfect with a grilled steak and crusty bread.—Pam Nordahl, Edina, Minnesota
Nutrition Facts:
1 serving: 384 calories, 29g fat (4g saturated fat), 0 cholesterol, 159mg sodium, 33g carbohydrate (24g sugars, 8g fiber), 3g protein.
19/29
Blueberry Cantaloupe Salad
Total Time
10 min
Servings
4 servings
From the Recipe Creator:
The simple citrus and poppy seed dressing in this fruit medley really dresses up the refreshing mix of berries and melon. —R. Jean Rand, Edina, Minnesota
Nutrition Facts:
3/4 cup with 3 tablespoons dressing: 76 calories, 1g fat (0 saturated fat), 1mg cholesterol, 24mg sodium, 17g carbohydrate (15g sugars, 1g fiber), 2g protein. Diabetic Exchanges: 1 fruit.
20/29
Avocado Fruit Salad with Tangerine Vinaigrette
Total Time
25 min
Servings
8 servings
From the Recipe Creator:
On long summer days when we just want to relax, I make a cool salad with avocado, berries and mint. The tangerine dressing is refreshingly different. —Carole Resnick, Cleveland, Ohio
Nutrition Facts:
1 cup salad with 4 teaspoons dressing: 321 calories, 23g fat (3g saturated fat), 0 cholesterol, 154mg sodium, 29g carbohydrate (20g sugars, 8g fiber), 3g protein.
21/29
Spinach & Bacon Salad with Peaches
Total Time
25 min
Servings
8 servings (1-1/2 cups dressing)
From the Recipe Creator:
Peaches and bacon? Oh, yeah. I made this family favorite for a big summer party. It was so easy to prep the parts separately, then toss it all together right before chow time. —Megan Riofski, Frankfort, Illinois
Nutrition Facts:
1-1/2 cups salad with 3 tablespoons dressing: 391 calories, 35g fat (6g saturated fat), 80mg cholesterol, 372mg sodium, 13g carbohydrate (10g sugars, 2g fiber), 8g protein.
22/29
Lime-Honey Fruit Salad
Total Time
20 min
Servings
12 servings
From the Recipe Creator:
Nothing is more refreshing to me than a seasonal fruit salad enhanced with this simple honey-lime dressing. —Victoria Shevlin, Cape Coral, Florida
Nutrition Facts:
3/4 cup: 96 calories, 0 fat (0 saturated fat), 0 cholesterol, 2mg sodium, 25g carbohydrate (21g sugars, 2g fiber), 1g protein. Diabetic Exchanges: 1-1/2 fruit.
23/29
Almond Strawberry Salad
Total Time
10 min
Servings
4 servings
From the Recipe Creator:
It's easy to love this pretty salad topped with strawberries and sliced almonds. With just a few ingredients, it's loaded with flavor. —Renae Rossow, Union, Kentucky
Nutrition Facts:
3/4 cup: 75 calories, 4g fat (0 saturated fat), 0 cholesterol, 98mg sodium, 9g carbohydrate (8g sugars, 1g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1 fat.
24/29
Green Salad with Berries
Total Time
15 min
Servings
4 servings
From the Recipe Creator:
For snappy salad that draws a crowd, I do a wonderful combo of spinach, berries and oniony things. Raise your fork for this one. —Aysha Schurman, Ammon, Idaho
Nutrition Facts:
1 serving: 157 calories, 10g fat (1g saturated fat), 0 cholesterol, 50mg sodium, 15g carbohydrate (8g sugars, 5g fiber), 4g protein. Diabetic Exchanges: 2 fat, 1 vegetable, 1/2 fruit.
25/29
Avocado Fruit Salad
Total Time
20 min
Servings
6 servings
From the Recipe Creator:
I'm glad a friend gave me this delicious recipe, featuring four kinds of fruit as well as avocado. A light honey-lemon dressing enhances the already tasty flavor of the produce. My family loves it and so do I! —Mildred Sherrer, Fort Worth, Texas
Nutrition Facts:
3/4 cup: 231 calories, 11g fat (2g saturated fat), 3mg cholesterol, 22mg sodium, 35g carbohydrate (25g sugars, 6g fiber), 3g protein.
26/29
Merry Berry Salad
Total Time
20 min
Servings
10 servings
From the Recipe Creator:
Dried cranberries, crunchy apple chunks and toasted almonds dress up this crisp green salad. It's drizzled with a sweet-tart dressing that's a snap to blend. —Taste Recipes Test Kitchen
Nutrition Facts:
1 serving: 367 calories, 28g fat (3g saturated fat), 6mg cholesterol, 398mg sodium, 28g carbohydrate (22g sugars, 3g fiber), 5g protein.
27/29
Swift Strawberry Salad
Total Time
10 min
Servings
6 servings
From the Recipe Creator:
A simple blend of syrup, orange juice and caramel topping forms the light dressing for the fresh berries and the crunchy cashews found in this sensational salad. —Taste Recipes Test Kitchen
Nutrition Facts:
2/3 cup: 116 calories, 4g fat (1g saturated fat), 0 cholesterol, 59mg sodium, 20g carbohydrate (14g sugars, 3g fiber), 2g protein.
28/29
Spinach Salad with Warm Bacon Dressing
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
My spinach salad with a comforting bacon dressing is a recipe I turn to again and again in winter. It's quick, elegant and so delicious. I can always count on compliments. —Sandy Davis, Prescott, Arizona
Nutrition Facts:
1-3/4 cups: 280 calories, 25g fat (6g saturated fat), 196mg cholesterol, 373mg sodium, 5g carbohydrate (2g sugars, 1g fiber), 10g protein.
29/29
Brunch Fruit Salad
Total Time
30 min
Servings
10 servings
From the Recipe Creator:
This appealing fruit salad is a lovely addition to breakfast, lunch or even supper. Light and refreshing, it's perfect alongside egg bakes, sausages and other hearty staples you find on breakfast buffets. —Millie Vickery, Lena, Illinois
Nutrition Facts:
3/4 cup: 161 calories, 0 fat (0 saturated fat), 0 cholesterol, 4mg sodium, 42g carbohydrate (35g sugars, 2g fiber), 1g protein.
