alive logo

Tomato Breakfast Salad

Serves 2


    Salad for breakfast should be in everyone’s repertoire. I would suggest using this recipe more as a template and be inspired by what is in your garden and at the farmers’ market to customize this salad to what is fresh that day. Summertime tomatoes need little adornment, but I find this preparation makes them brunch worthy.


    Spice it up

    Za’atar is a Middle Eastern spice blend that is all at once bright, earthy, herby, and toasty. While the blend can vary greatly, it almost always contains dried oregano, thyme, sumac, and toasted sesame seeds. Don’t be surprised if you reach for this spice blend often, as it pairs equally well with meats, fish, and all types of vegetables.


    Tomato Breakfast Salad


      • 1/2 small red onion, thinly sliced
      • 1 Tbsp (15 mL) za’atar spice
      • 1/2 tsp (2 mL) crushed red pepper flakes
      • 2 to 3 beefsteak or heirloom tomatoes
      • Flaky sea salt, to taste
      • 1/2 cup (125 mL) canned chickpeas, drained and rinsed, or crispy chickpeas
      • 1 cup (250 mL) garden greens, such as arugula, spinach, or kale
      • 2 Tbsp (30 mL) extra-virgin olive oil, divided
      • 2 organic eggs


      Per serving:

      • calories426
      • protein17 g
      • total fat22 g
        • sat. fat4 g
      • carbohydrates 42 g
        • sugar7 g
        • fibre12 g
      • sodium282 mg



      In small bowl, place onion slices, top with cold water, and add a few ice cubes. Set aside for 5 minutes.


      In another small bowl, whisk together za’atar and red pepper flakes. Set aside.


      Slice tomatoes and divide evenly among serving plates, laying them in an even layer. Season generously with spice mixture before sprinkling with flaky salt.


      To medium bowl, add chickpeas, greens, drained red onions, 1 Tbsp (15 mL) olive oil, and a good pinch of flaky salt. Toss to combine.


      In frying pan, heat remaining 1 Tbsp (15 mL) olive oil gently over medium heat for about 1 minute. Add eggs and season with flaky salt and a pinch of any leftover spice mix, if desired. Cook egg for about 2 to 3 minutes, spooning some of the hot oil overtop, until the whites are cooked, the edges are lightly crisped, and the yolk is cooked to your liking.


      To serve, top seasoned tomatoes with chickpea mixture, then a fried egg. Serve alongside slices of toasted bread, if desired.



      SEE MORE »
      Going Pro

      Going Pro

      You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.