I was recently challenged by a friend to create a Vegan Breakfast Salad. Of course I took on the challenge. Could it be anymore fitting for Lettuce!?
The conversation started with “It would feel so weird to eat a salad for breakfast, but I want all of the ingredients typically found in a salad for a nutritious meal to start the day.” To which my response was we eat breakfast for dinner all the time…Who says you can’t have lunch for breakfast because…
#Lettucebowandsay “You Avocan-do!”
All I can say is don’t be surprised if you want to eat this for breakfast lunch AND dinner for a few days straight.
It’s got all your main ingredients to mimic a breakfast feast:
- Tofu Scramble
- Potatoes
- Avocado
- Sourdough Toast
- Everything Bagel Dressing with Avocado Oil and Apple Cider Vinegar
AND is FULL of nutrients.
Vegan Breakfast Salad Nutrients:
Tofu Scramble
Nutritional Yeast:
Is a species of yeast. However, unlike the yeast used to bake bread and brew beer, nutritional yeast is an inactivated version.
In terms of nutritional content, it’s most notable as a very rich source of vitamin B12 — an essential nutrient of concern for plant-based and vegan diets.
Turmeric:
Gives the scramble a color match to eggs.
The main active ingredient in turmeric is Curcumin, which has powerful anti-inflammatory effects and is a very strong antioxidant.
Sweet Potatoes
Even though named potato, sweet potatoes are only distantly related to regular potatoes.
This root vegetable is mainly composed of carbs. Most of the carbs come from starch, followed by fiber and are an excellent source of beta carotene, vitamin C, and potassium.
Everything Bagel Dressing
Avocado Oil:
Is the natural oil pressed from the pulp of an avocado and consists of heart-healthy oleic acid, a monounsaturated omega-9 fatty acid.
Some nutrients need to be combined with fat for your body to best absorb them. Including fat-soluble vitamins A, D, E, and K and carotenoids such as beta-carotene, lycopene, lutein, and zeaxanthin. Many fruits and vegetables are carotenoid dense.
Apple Cider Vinegar:
Is made by fermenting the sugar from apples, turning them into alcohol. Then, bacteria is added to further ferment the alcohol, turning it into acetic acid — the main active compound in vinegar.
Acetic acid gives vinegar its strong sour smell and flavor, but also many health benefits.
Organic, unfiltered apple cider vinegar additionally contains a substance called, “mother.” Mother consists of strands of proteins, enzymes, and friendly bacteria.
Vegan Breakfast Salad + Everything Bagel Dressing
Equipment
- Oven
- Stove
Ingredients
Roasted Sweet Potatoes:
- 1 Medium Sweet Potato
- EVOO
- Salt
Tofu Scramble:
- 1 14oz Tofu (extra firm; pressed)
- EVOO
- 1 Tbsp Nutritional Yeast
- 2 tsp Garlic Powder
- 1 tsp Onion Powder
- 1 tsp Turmeric
- Pepper
- Tamari (a splash or two depending on how salty you want it!)
Everything Bagel Dressing:
- 1/2 Cup Avocado Oil
- 1 Tbsp Apple Cider Vinegar
- 2 tsp Dijon Mustard
- 1 Tbsp Everything Bagel Seasoning
Breakfast Salad:
- Spinach
- Roasted Sweet Potatoes
- Tofu Scramble
- Avocado
- Sourdough Toast (cubed)
- Everything Bagel Dressing
Instructions
Roasted Sweet Potatoes:
- Preheat oven to 425°F
- Cut sweet potatoes into cubes and place in a bowl. Add EVOO and salt.
- Line baking pan with aluminum foil and spread sweet potatoes evenly. Roast for 20 mins.
Tofu Scramble:
- Press your tofu for ~10 mins until most of the excess water comes out. You can use something heavy or a tofu press. I linked the one I use and love below! (move on to dressing until tofu is fully pressed)
- Add EVOO to medium skillet and heat on medium-low heat.
- Crumble the tofu so that it resembles scrambled eggs. Add in remaining ingredients and stir until combined and warm. Your tofu should be yellow like eggs!
Everything Bagel Dressing:
- Add it all together and give is a good shake!
Breakfast Salad:
- Layer it on, piece by piece and voilà! Salad for breakfast.
Notes
January Seasonal Fruits + Veggies
used in this recipe:
Fruits
Click to find more recipes with these ingredients!