Give the most important meal of the day a nutrition boost

We’ve all heard that breakfast is the most important part of your day. Breakfast can help with weight loss, cognitive function, and improve the overall quality of your diet. So while I’m a big proponent of breakfast, oftentimes I cringe at clients that tell me about their sugar-loaded breakfasts. We often take this oh so important meal and diminish its potential by opting for high-sugar, high-fat meals, then justifying it, saying we’ll have a salad for lunch.

I suggest giving breakfast the same health potential as lunch or dinner. What about having a salad for breakfast? Don’t roll your eyes. I am not talking about giving up your cereal or pancakes for a Caesar salad in the morning. I am the first to admit that I love breakfast foods, and they actually make great salads.

Below, I have included one of my favorite breakfast salads. I love egg scrambles, and thought, “Why not serve them on a bed of salad?” The soft egg yolks mixed with salsa make a delicious dressing for the salad, while the sautéed potatoes, onion, and pepper make it feel like a classic scramble.

Breakfast Scramble Salad


  • ¼ medium sweet potato, peeled and chopped
  • ¼ large red bell pepper
  • 2 medium green onions, diced
  • Salt and pepper to taste
  • 1½ cups leafy greens
  • 2 fried eggs (preferably soft, so the yolk acts like a dressing)
  • 2 tablespoons salsa (optional)


  1. Boil the potatoes for 6-8 minutes or until tender when pierced with a fork. If you’re in a hurry, pierce with a fork first, then microwave for 2-3 minutes.
  2. When potatoes are cooked, peel and chop.
  3. Sauté the bell pepper with the onions. Add the potatoes. Flavor with salt and pepper, to taste.
  4. Top the greens with the potato mixture, fried eggs, and salsa, if desired.
  5. Mix together and serve!

You could also add a little sausage, bacon, or diced ham. Are you more of an omelette person? Try stuffing your omelette with salad mix, or add some greens to your smoothies. Fruits and vegetables are such an important part of your day, don’t wait until it’s half over to include them. Give salad for breakfast and try and check out our other iFit recipes for more ideas on ways to include fruits and vegetables into your most important meal of the day!


Megan Ostler MS, RDN
iFit Dietitian