Arugula, Asparagus and Avocado Breakfast Salad

Arugula, Asparagus and Avocado Breakfast Salad

When I was 20 years old I lived in Heidelberg, Germany for several months. I enrolled in a study abroad program from Pepperdine University and chose Heidelberg for it’s centrally located position. You see, I had big plans. My “grand scheme” was to be in a different country every weekend…eating and traveling my way around Europe.

It worked. And in just a few short months (which whizzed by far too quickly), I visited over 16 countries! I fell in love with Tuscany, I ate my way through Paris, I became enamored with Belgium and I got kicked off the train by men with machine guns in Slovakia (oh yes! – and a story for another day!).

But even though the travel bug bit me hard, I did spend quite a bit of time in Germany as well, exploring, hiking and soaking it all in (and drinking far too much German beer, from a very, very large glass boot). *Note – this was pre-celiac days.

I also remember one particular weekend quite fondly, when a few of us students hopped on the train for a quick ride to Schwetzingen. Why the journey? Because the spargel festival was happening! And Schwetzingen is the spargel capital of the world!

Spargel are asparagus (in German) – and during harvest season, they’re celebrated in crazy, all-get-out fashion. Festivals with dancing, drinking, eating and games dot the countryside. It’s like a mini Octoberfest – they even crown a “spargel queen!” And in that weekend I ate enough spargel to not want to eat spargel ever again (well, at least not for another 6 months).

But to this day, I seriously can’t buy asparagus without saying “spargel!” It’s funny how certain things stick. And before I move on to the recipe….can I just freak out a little bit because those adventures in Heidelberg were nearly 20 years ago?! Someone please slow down time.

Okay, the recipe, the recipe. This breakfast salad is a delicious and nutrient-dense way to start your day – lots of greens! It’s loaded with arugula, spargel! (sorry, I can’t help myself), microgreens and avocado. And for protein, it’s balanced with the most perfectly cooked, soft boiled eggs along with sunflower seeds, for added crunch. With the lemon vinaigrette drizzled on top, this breakfast will have you feeling energized, alert and healthy. A great way to start your day – and a new year!


PS – make sure to read this post for the perfect soft boiled and hard boiled eggs.

Arugula, Asparagus and Avocado Breakfast Salad

5 from 2 votes Prep: 5 minutes Cook: 20 minutes Total: 25 minutes Servings: 2 Author: Lisa BryanPrintPinReviewSaveSaved


A healthy breakfast salad loaded with my favorite greens – arugula, asparagus and avocado. 


22 stalks asparagus, (I used asparagus tips as they’re thinner)1 tbsp olive oilsalt and pepper, to taste2 cups arugula1 cup microgreens1/2 avocado2 eggs2 tbsp sunflower seeds

Lemon Vinaigrette

2 tbsp olive oil3 tsp lemon juice1/2 tsp shallot, finely diced1/4 tsp dijon mustardsalt 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 Course: Breakfast Cuisine: American Keyword: breakfast salad, healthy breakfast salad

Did you make this recipe?Mention @downshiftology or tag #downshiftology!

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