Fried Egg and Kale Breakfast Salad

When it comes to breakfast, I like to work in as much nutrition as possible. I’m all about getting a healthy dose of protein, fat, fiber, and carbs early in the morning. I feel that it sets a positive and nourishing tone of the rest of my day. Recently, I’ve been really into breakfast salads, and today I’d like to share my current go-to recipe.Fried Egg and Kale Breakfast SaladThis fried egg and kale breakfast salad was originally inspired by the title of chef Samin Nosrat’s forthcoming book Salt, Fat, Acid, Heat: The Four Elements of CookingWhen I’m not reading material for school, I often opt for cookbooks. I find that delving into the delicious recipes, rich history, and tricks of the trade is such a wonderful way to decompress.

I first heard about chef Nosrat while watching the Netflix documentary series, Cooked by Michael Pollan. The series is an exploration of the four elements (air, water, fire, earth) and the evolution of the human connection to food. If you have yet to watch it, I highly recommend you pause here—just make sure to come back for this bomb recipe, and tell me what you think of the series (dope, right?!).

Prep and cook time 10-15 minutes total. Fried Egg and Kale Breakfast Salad serves 2


  • 2 whole eggs
  • 2-3 kale stalks
  • 2 whole carrots
  • 2 tbs coconut oil
  • 1/2 tsp apple cider vinegar
  • 1 tbs sesame seeds (white or black)
  • 1/2 tbs sunflower seeds
  • 1/2 tsp nutritional yeast
  • 1/2 tsp oregano
  • Salt and pepper to taste

Kitchen Tools

  • Skillet or pan
  • Vegetable peeler
  • Knife
  • Cutting board

Heat 1 tbs of coconut oil over medium heat. While skillet heats, clean and separate kale greens from the stalks and set in a bowl. I like to use my hands to separate the greens, but you can also use a knife to cut into smaller pieces

Crack both eggs in the heated skillet, turning over once edges are slightly crispy, and brown. I prefer my eggs over hard, but feel free to cook to your liking. When the eggs are done put on a plate, and set aside.

Add remaining 1 tbs of coconut oil to skillet and allow to heat. Once heated, add kale greens to the skillet. Some oven temperatures may vary so make sure the kale does not cook too quickly. Stir continually to coat the leaves with oil. Reduce heat to low, and promptly add vinegar and oregano.

Cook on lowered heat for 2-3 minutes. For the last few minutes, add your sesame seeds, sunflower seeds, and salt and pepper to taste. Stir until all ingredients are well mixed. Remove from heat.

While your kale cools in the skillet, wash your carrots. Peel the the outer layer, and set aside for compost, or soup stalk. Dish out the sauteed kale on the plate with your fried eggs. Use peeler to add desired amount of fresh carrot peels on top of your cooked egg and kale. Save any remaining carrot chunks for future use. Top off your breakfast salad with the nutritional yeast. Enjoy!

xo, Christian




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