You Like BLTs? How ’bout BEATs?

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Bacon, Egg, Avocado and Tomato Salad

From Mark's Daily Apple

beatsalad2You’ve probably heard of BLTs
and BLTAs, but have you heard of BEATs? Bacon, Egg,
Avocado and Tomato salad is a
favorite around here for breakfast, lunch or dinner. When Vanessa Query
sent us her quick and easy recipe for the Primal Blueprint Reader-Created Cookbook Challenge
it was actually an EATs (Egg, Avocado
and Tomato salad). However, it should come as a
surprise to no one that we couldn’t resist crumbling crispy, fatty bacon on top.

The bacon adds even more protein and flavor to the salad and seasons
it with a salty, smoky flavor. The egg and avocado add plenty of healthy
fats, so no drizzle of oil is needed for this salad, although you can
add a spoonful of mayo if you like. Vanessa makes her version with a
generous squirt of lemon that heightens the flavor and also cuts through
the richness, lightening and brightening the salad.

yolkandwhiteIn the past we’ve talked
plenty about the health benefits of eggs and how to figure out which types of eggs to purchase,
but what about cooking the perfect hard boiled egg? The
ability to boil an egg is often seen as a culinary skill that even the
least talented cook should be able to master. But the truth is, a
perfect hard boiled egg is an elusive thing and also somewhat
subjective. There are those who like their yolks hard and firm and those
who prefer yolks just barely past runny. Either way, there are two main
schools of thought on how to cook hard boiled eggs. The first is that
the water should be brought to a gentle boil, then the eggs should be
added. Using this method, the temperature is then turned down so the
water is at a low simmer and the eggs are cooked about ten minutes. The
second method adds the eggs to water and then brings the water
to a gentle boil. When the water has reached a gentle boil, turn off the
heat, cover the pot, and again let the eggs sit for about ten minutes.
Just under ten minutes will yield a soft yolk and just over will cook
the yolk completely. In all cases, use enough water to fully cover the
eggs and immediately soak the eggs in ice water after cooking (or put in
the refrigerator).


The fresher your eggs, the more likely it is that the shell
will be difficult to peel off.
When eggs are fresh, the albumen
(egg white) has a low pH level, which causes it to stick to the shell.
If your idea of a perfect hard boiled egg involves a smooth egg white
then this is one time when you don’t want the egg to be right out of the
chicken. However, older yolks are also more prone to taking on a
grayish-green color when boiled, although cooking eggs for too long in
water that is too hot (avoid a rapid boil) can also speed up the

Personally, our approach is to use fresh eggs, gently cook them for
no more than ten minutes and then cool them quickly. We don’t worry
about peeling the eggs perfectly because when you mash them into a BEAT
salad it doesn’t matter anyway. The cooked eggs have a soft, pillowy
texture and rich buttery flavor that blends easily with the other
ingredients, creating a salad that will satisfy hunger any time of day
or night. Thanks, Vanessa!


ingredients 31

  • 1 ripe avocado, chopped into chunks
  • 2 boiled eggs, chopped into chunks
  • 1 medium-sized tomato, chopped into chunks
  • Juice from one lemon wedge
  • 2-4 cooked pieces of bacon, crumbled (optional)
  • Salt and pepper to taste


Mix all ingredients together, stirring not too much, but just enough
to make some of the avocado and egg into mush.



  1. Katie B. says:

    Tried it!~ I like it. I made mine with turkey bacon, and added thinly sliced red onion, as well as a small spoonful of wasabi mayo and lemon juice… I served it on top of spring mix and it was really good. I will be making it again!

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