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Arugula, asparagus and avocado breakfast salad. A delicious and nutrient-dense way to start your day!
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5 from 2 votes

Arugula, Asparagus and Avocado Breakfast Salad

A healthy breakfast salad loaded with my favorite greens - arugula, asparagus and avocado. 
Prep Time: 5 mins
Cook Time: 20 mins
Total Time: 25 mins
Course: Breakfast
Cuisine: American
Keyword: breakfast salad, healthy breakfast salad
Servings: 2
Calories: 433kcal
Author: Lisa Bryan


  • 22 stalks asparagus (I used asparagus tips as they're thinner)
  • 1 tbsp olive oil
  • salt and pepper to taste
  • 2 cups arugula
  • 1 cup microgreens
  • 1/2 avocado
  • 2 eggs
  • 2 tbsp sunflower seeds

Lemon Vinaigrette

  • 2 tbsp olive oil
  • 3 tsp lemon juice
  • 1/2 tsp shallot finely diced
  • 1/4 tsp dijon mustard
  • salt and pepper to taste


  • Wash and trim the asparagus. Cut into 1 to 1 1/2 inch pieces.
  • Heat the olive oil in a small pan on medium-high heat. Add the asparagus pieces, season with salt and pepper and cook for 2-4 minutes (depending on the thickness of your stalks). Set aside.
  • Heat a small pot of water on high heat and bring to a boil. Reduce the heat to a gentle simmer and with a spoon, carefully add the eggs. Immediately set a timer for 6 1/2 minutes for soft-boiled eggs (as you see pictured). If you'd like your eggs a little firmer, set your timer for 7 - 7 1/2 minutes. Increase the heat until you reach a boil again.
  • While the eggs are boiling, create an ice-water bath in a bowl.
  • Make the lemon vinaigrette by whisking together all dressing ingredients in a small bowl, and set aside.
  • When the eggs are done, remove them from the pot with your spoon and immediately submerge in the ice-water bath, to stop the cooking process.
  • Assemble the salads by dividing up the arugula and microgreens between two bowls. Add the asparagus and sunflower seeds. Peel and slice the avocado, adding a 1/4 avocado to each serving. Peel the eggs, slice in half and add to the salads. Drizzle the lemon vinaigrette on top.


Calories: 433kcal | Carbohydrates: 15g | Protein: 13g | Fat: 38g | Saturated Fat: 5g | Cholesterol: 163mg | Sodium: 84mg | Potassium: 798mg | Fiber: 8g | Sugar: 4g | Vitamin A: 2140IU | Vitamin C: 22.1mg | Calcium: 118mg | Iron: 5.8mg