Recipes · Mexican · Breakfast
Bacon and Egg Salad with Avocado and Tomato
One serving has 558 kcal and 23 g protein, and at least a fifth of a woman's daily need of vitamin K (206%), choline (92%), selenium (77%), vitamin A (62%), riboflavin (61%) and cobalamin (53%). Ready in 25 minutes.
- Preparation: 10 min
- Cooking: 15 min
- Makes: 1 serving (429 g)
- Difficulty: Easy
- Diets: Gluten-free, Ketogenic (Keto), Low carb
- Contains: egg, pork
Ingredients
- 50 g Pork, cured, bacon, unprepared
- 100 g Egg, whole, raw
- 50 g Tomatoes, raw
- 100 g Avocado, raw
- 2 g Olive oil
- 0.5 g Salt, table
- 1 g Spices, pepper, black
- 100 g Lettuce, raw
- 5 g Parsley, fresh
- 10 g Tomato chili sauce
- 10 g Lime, raw
Method
- Place bacon slices in a cold skillet. Starting with a cold skillet allows the fat to render slowly, creating crispier bacon. Turn the heat to medium and cook the bacon, flipping occasionally, until golden brown and crispy. This should take about 5-7 minutes. Once cooked, transfer the bacon to a plate lined with paper towels to drain excess grease. When cooled slightly, crumble the bacon into small pieces.
- For boiled eggs: Place the eggs in a saucepan and cover them with water. Bring the water to a boil, then reduce the heat to low and simmer for 8-10 minutes for hard-boiled eggs. Cool the eggs in ice water before peeling and slicing. For fried eggs: Heat a small amount of olive oil in a skillet. Crack the eggs into the skillet and cook until the whites are set. Remove and let cool before slicing into strips.
- Dice the tomato and avocado into small cubes. Place them in a small bowl, drizzle with olive oil, and sprinkle with a pinch of salt and black pepper. Mix gently to coat evenly.
- Chop the lettuce leaves into bite-sized pieces and arrange them in a large serving bowl or individual plates.
- Top the lettuce base with the crumbled bacon, prepared eggs, diced avocado, and tomato mixture. Spread the ingredients evenly for a visually appealing salad.
- Sprinkle fresh herbs like cilantro or parsley over the salad for added flavor. If desired, drizzle with salsa or hot sauce for a tangy or spicy kick. A squeeze of fresh lime juice can also brighten the flavors. Serve immediately while the ingredients are fresh and crisp
- Chef's Tips Crispy Bacon: Start with a cold skillet to ensure the fat renders evenly, resulting in crispy bacon. Egg Preparation: If boiling eggs, use slightly older eggs for easier peeling. To avoid overcooking, cool them immediately in ice water after boiling. Lettuce Selection: Romaine or iceberg lettuce works best for a sturdy salad base. Avocado Ripeness: A ripe avocado should give slightly when pressed but should not feel mushy. Cut just before serving to prevent browning. Customizing Heat: Adjust the amount of salsa or hot sauce to suit your spice tolerance.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 558 kcal | 26% |
| Carbohydrates | 18.4 g | |
| Water | 335 mL | |
| Fiber | 9.4 g | 32% |
| Protein | 23.3 g | 49% |
| Tryptophan | 0 g | |
| Threonine | 0.01 g | |
| Isoleucine | 0.01 g | |
| Leucine | 0.02 g | |
| Lysine | 0.01 g | |
| Methionine | 0 g | |
| Cystine | 0 g | |
| Phenylalanine | 0.01 g | |
| Tyrosine | 0.01 g | |
| Valine | 0.01 g | |
| Histidine | 0 g | |
| Fat | 45.6 g | |
| Monounsaturated | 22.8 g | |
| Polyunsaturated | 6.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5.9 g | |
| Saturated | 12 g | |
| Trans-Fats | 0.07 g | |
| Cholesterol | 444 mg | |
| Calcium | 112 mg | 11% |
| Copper | 0.31 mg | 34% |
| Iron | 3.7 mg | 21% |
| Magnesium | 67.5 mg | 22% |
| Manganese | 0.14 mg | 8% |
| Phosphorus | 366 mg | 52% |
| Potassium | 1,087 mg | 23% |
| Selenium | 42.1 µg | 77% |
| Sodium | 863 mg | |
| Zinc | 2.8 mg | 35% |
| Thiamin (vitamin B1) | 0.38 mg | 35% |
| Riboflavin (vitamin B2) | 0.67 mg | 61% |
| Niacin (vitamin B3) | 4.5 mg | 33% |
| Pantothenic acid (vitamin B5) | 0.31 mg | 6% |
| Pyridoxine (vitamin B6) | 0.59 mg | 45% |
| Folate (vitamin B9) | 202 µg | 50% |
| Cobalamin (vitamin B12) | 1.3 µg | 53% |
| Choline | 389 mg | 92% |
| Vitamin A | 431 µg | 62% |
| Vitamin C | 35.3 mg | 47% |
| Vitamin D (D2 + D3) | 8 IU | 1% |
| Vitamin E | 4.5 mg | 30% |
| Vitamin K | 185 µg | 206% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.8 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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