One of my top priorities every day is to be intentional about my nutrition. Since I focus on getting plenty of protein at every meal, I like to choose creative options for breakfast that also support a healthy gut and long-lasting energy to get me ready for the day ahead.
This protein-rich Breakfast Salad with Turkey (or Tempeh) Sliders It’s a nutritious meal that’s easy to make and packed with gut-friendly ingredients to start your day right.
This breakfast suits my taste very well “Breakfast for dinner” Theme, we take something you would normally have for dinner or lunch and give it a twist and serve it for breakfast. Eggs are a wonderful food, but they're also great mixed up, and this lovely meal can be customized in so many ways to suit your tastes.
The key things to include in this dish are:
- Protein sources make up 25-35% of the total meal
- Fiber-rich mixed vegetables
- Fermented red cabbage, beets, or sauerkraut with probiotics
- Antioxidant-rich berries such as blueberries, pomegranate seeds, blackberries, etc.
- Healthy fats from avocado and extra virgin olive oil
- Vitamin C in fresh lemons
The probiotic elements support the diversity of your gut microbiome, making this dish super helpful for your overall health (1). A healthy and diverse gut microbiome helps support hormonal balance, a strong immune system, and affects how efficiently we absorb nutrients from our food (2).
Eat more fruits and vegetables – Eating a variety of fruits and vegetables can support your immune system and protect against heart disease, osteoporosis, cancer, diabetes and more (3). This recipe includes a variety of serving sizes to help increase your daily intake.
Once you've batch-prepped the sliders (or tempeh, recipe below), you can quickly assemble this salad for a nutritious breakfast anytime. If you are eating the turkey version, add a side when serving buckwheat bread Or serve sprouted grain bread on the side, toast it, or top with roasted sweet potatoes. For the tempeh version, cut the carbs in half, since your vegetarian protein source is already a great source of carbs as well.
Want more egg substitutes in my Breakfast for Dinner theme? Try these:
Breakfast Salad with Turkey Sliders
yield: Serves 4
You will need: Measuring cups and spoons, mixing bowl, mixing spoons, large frying pan, spatula, knife, cutting board
key: T = tablespoon; teaspoon = teaspoon
raw material
For the slider:
- 1.25 pounds ground turkey (or ground meat of your choice) See below for vegetarian version
- 1 t Coconut Aminos
- 1/2 cup chopped fresh basil (or 2 T dried basil)
- 1/4 teaspoon pepper
- Olive oil or ghee (for cooking)
salad:
- 4 cups mixed vegetables
- 2 T extra virgin olive oil
- 1 T freshly squeezed lemon juice
- 1 teaspoon sea salt
- 1 avocado, sliced
- 2 cups pickled cabbage, beets, or fermented sauerkraut
- 1 cup fresh fruit (such as pomegranate seeds, apple slices, fresh blueberries)
route:
- First make the slider. In a medium bowl, combine meat, coconut aminos, and fresh basil. Season with pepper.
- Divide mixture into 16 evenly sized patties. Heat the skillet to medium heat, add the ghee or olive oil and cook the sliders evenly on both sides to desired doneness. Cook in batches as needed.
- Transfer cooked sliders to a plate.
- Make a salad. Place vegetables in a large bowl and add olive oil, lemon and sea salt.
- Add 1/4 of the vegetable mixture to the plate. Place 1/4 of the avocado, cabbage or sauerkraut and fruit on top.
- Add 4 sliders to complete salad. enjoy!
Nutritional information
Breakfast Salad with Tempeh Sliders
Click to expand and see full recipe
yield: Serves 4
You will need: Measuring cups and spoons, mixing bowl, mixing spoons, large frying pan, spatula, knife, cutting board
key: T = tablespoon; teaspoon = teaspoon
raw material
For the vanilla tempeh:
- 1 pound tempeh, sliced
- 2 teaspoons olive oil
- 2 T. parsley, chopped
- 2 teaspoons thyme, fresh or dried
- 2 teaspoons basil, fresh or dried
- 1 teaspoon dried oregano
- teaspoon smoked paprika
- 1 lemon, juiced
- 1/2 teaspoon sea salt
- 1/4 teaspoon black pepper
For the salad:
- 4 cups mixed vegetables
- 2 T extra virgin olive oil
- 1 T freshly squeezed lemon juice
- 1 teaspoon sea salt
- 1 avocado, sliced
- 2 cups pickled cabbage, beets, or fermented sauerkraut
- 1 cup fresh fruit (such as pomegranate seeds, apple slices, fresh blueberries)
route:
- Start by making the vanilla tempeh chips. In a small bowl, combine 2 teaspoons olive oil, parsley, thyme, basil, oregano, smoked paprika, juice of 1 lemon, salt, and pepper.
- Cut tempeh into 16 pieces and coat with vanilla mixture.
- Heat the skillet to medium heat, add the ghee or olive oil and cook the tempeh slices evenly on both sides to desired doneness. Cook in batches as needed.
- Transfer cooked tempeh to a plate.
- Make a salad. Place vegetables in a large bowl and add olive oil, lemon and sea salt.
- Add 1/4 of the vegetable mixture to the plate. Place 1/4 of the avocado, cabbage or sauerkraut and fruit on top. Add 4 tempeh slices to complete the salad.
Nutritional information
I hope you enjoy this recipe! Let me know in the comments below if you made it and how it turned out.
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- Parker, Elizabeth A, et al. “Probiotics and gastrointestinal disease: an overview of the evidence from the Cochrane Collaboration.” Nutrition (Burbank, Los Angeles County, CA) roll. 45(2018):125-134.e11. doi:10.1016/j.nut.2017.06.024. network. https://pmc.ncbi.nlm.nih.gov/articles/PMC5683921/
- Kim, Sarah et al. “Effectiveness of probiotics in healthy children and adults with common acute respiratory infectious diseases: a systematic review and meta-analysis.” British Journal of Nutrition roll. 112, 1 (2014): 41-54. doi:10.1017/S0007114514000075. network. https://pmc.ncbi.nlm.nih.gov/articles/PMC4054664/
- Liu Ruihai. “Health-promoting components of fruits and vegetables in the diet.” Advances in Nutrition (Bethesda, MD) roll. 4,3 384S-92S. May 1st. 2013, doi:10.3945/an.112.003517. network. https://pmc.ncbi.nlm.nih.gov/articles/PMC3650511/
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