Bacon, Egg, Avocado and Tomato Salad

You’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.

In 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 graying.

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!


  • 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.

Visit Vanessa’s blog at

About the Author

If you'd like to add an avatar to all of your comments click here!

85 thoughts on “Bacon, Egg, Avocado and Tomato Salad”

Leave a Reply

Your email address will not be published. Required fields are marked *

    1. I know this is ignorant, and I’m new to the idea of Primal Eating all together…but, as a meal, what else do you eat this salad with….my obvious first choice would be bread, but not so in Primal Eating

      1. A fork!

        Seriously, if you want something crunchy, dark leafy greens are good. Some folks like parmesan crisps.

        But nutritionally speaking, this is a complete Primal meal. It just takes a while to get one’s head around the idea that we don’t need a starchy side.

        1. It’s true…. at one time I would have had something like that on toasted bread, now it is enough just to eat it the way it is!

      2. To add texture or crunch to it, you could add some pine nuts to the top of this thing and you could serve it in lettuce wraps.

      3. Been eating it like this forever…my favorite breakfast…it doesn’t need anything else!!

    2. Yes this makes a tasty brunch. But I have to bring up the negative side the Nitrates and colouring in Bacon,that are just so dammed unhealthy. You can buy organic unadulterated in very few places sadly, and I can think of only one place!

  1. I’ve made something similar, though with eggs cooked over-easy (in the fat from the bacon). More of a hot BEAT I guess.

  2. For easy-to-peel fresh hard boiled eggs, add a teaspoon of baking soda to the water before you bring it to a boil. The baking soda changes the pH of the water and helps break the bond between the white and the shell. Tim Ferris has a video on it at (Dr. Mike Eades revealed the secret to him.)

    Another trick is to add olive oil to the water; this works if you boil longer than 10 minutes for a hard yolk; the oil permeates the shell and allows you to peel it easier (but the baking soda trick works better!)

  3. What a heavenly concoction. I can tell just from the ingredient list that I will be making this all the time.

  4. If you add 1 Tbsp of vinegar to the water when boiling the eggs, they peel easy-breezy..

  5. Its a natural- a no brainer. After reading my French cookbook, I can see a nice round scallop like size piece of bone marrow accenting the center of this salad.

  6. I think I’ll mix some finely shredded salad greens (maybe cabbage too) through it to give it more meal sized bulk and make it a BLTAs. And the guacamole-ishness has me thinking cilantro and possibly fresh serrano finishes the flavor profile for me. I have some spectacular heirloom tomatoes ripening so this will be a staple for a few months.

    1. Yes, I was defnitely thinking of subbing the plain avocado for some guac goodness: cilantro, garlic, onion, and jalapenos!

  7. Sounds good, except I would omit the salty bacon, and add chopped red (or orange or yellow) bell peppers instead.

  8. my mouth is watering! I’ve been eating out and at the hands of others for a couple weeks and have a couple weeks to go…this looks like heaven on Earth! My MIL just got a couple avocados for me at the store yesterday…this salad may be in my future!

    When I cook for myself I basically have this 3 or 4 times a week but with eggs fried in the bacon’s grease rather than hardboiled. MMMMMM

  9. I will be making this as early as tomorrow. This is too much of a perfect combination. It includes 4 of my favorite 20 foods (well, maybe not top 20 – there are so many!).

  10. Yummy! Will be making this very soon. Thanks for the recipe idea Vanessa & Mark. @(*^_^*)@

  11. This one looks delicious, as always. But do you have any recipes that don’t use avocados ? I have a hard time finding good ones where I live.

  12. I’ve tried it this morning and it was pretty delicious (and satiating). Awesome! 🙂

  13. I made this yesterday… Delicious! I didn’t have any tomatoes on hand, so I added some cucumber for crunch. I’m pretty proud though that I had all this stuff in my fridge.

    1. this method for cooking eggs is awesome! works every time for the farm fresh eggs that we often get!

    2. I have found, REALLY found, that the steaming/ice bath method works beautifully. No more ugly deviled eggs and VERY quick removal of shell to boot. Fresh eggs straight from my back yard poultry give perfect results. A key for success is to use room temperature eggs. Here’s a very helpful web demonstration of this technique
      All other approaches lead to failure.

  14. A hint from one who routinely cooks. If the eggs are too fresh cut them in half while they are still in the shell — lengthwise works best — and scoop the egg out of the shell with a teaspoon. Since you’ll be doing the same action to the avocado this will all happen very quickly.

  15. For making hard boiled eggs try this method I picked up from Alton Brown:

    Partially fill a pot with water and place a steamer basket in the pot. Bring the water to a boil, place your eggs in the steamer basket and cover.

    After fifteen minutes has passed remove the eggs and place them in an ice bath for five minuted.

    Presto!! Perfect hard boiled (steamed) eggs!!

  16. From a professional cook..if you get the eggs started in a cold pot, bring to a boil, turn off, and cover for 15 min..and then right to an ice bath, chill completely!! You will have no problem peeling..Only when I am impatient do I have messy eggs!

  17. I do hard-boiled eggs normally (soft boil, cover for a few minutes), and then I just hit it gently on the countertop once and roll it on the granite. The shell comes off really easily.

  18. Nice recipe this one, and quick to organize — prepare the rest while the eggs are boiling and its not too long to the tabler. Eggs are wonderful. I’ve just come out of hospital and avoided a week’s worth of meals by having two boiled eggs and butter for each meal — no avocado and tomato alas! (My son brought in a bagful every few days.)It sustained me and still tasted nice even after a week.(The celtic salt he sneaked in also helped of course!) I also hunter-gathered anything acceptable in the meals offered (tuna scraped out of sandwiches, garnishes from my fellow patients’ salads etc). I was truly amazed at how much starch and sugars were in most selections. Possibly its an economy thing (I live in the UK). It certainy isn’t a health thing!

  19. I cook 15 hard boiled eggs every weekend, and eat three every morning of the week. On the weekends I eat 3 or 4 each day, scrambled or over medium.

    To hard boil eggs, I put the 15 eggs in a large pot and cover them with cold water. I then let the eggs sit in cold water for 5 minutes so the temperature of the eggs and the water stabilizes. I then put them on heat, uncovered, and bring them just to a boil. As soon as they hit boiling, I put a lid on the pot and remove it from heat. I let the eggs sit for ten minutes, then move them to a bowl of cold (or iced) water. Once the water starts to warm up, I transfer them back to the pot (which I have since emptied and filled with cold or iced water) and let them sit longer. After this second dip, I put them in the fridge, then peel them as needed to eat.

    It’s a bit of work, but they taste amazing.

  20. Had this today for lunch – so super yum! I used 1 whole avocado, 1 egg, 3 skimpy pieces of bacon and 6 quartered cherry tomatoes + salt and pepper. Nothing else needed, took 5 minutes to prepare and was perfect!

  21. Thia is fantastic! I did change it a little to use some bits and baubles in the fridge. I used half an avocado, one tomato, two eggs, bacon, some chopped onion fried in the bacon grease, chopped roasted chicken, some homemade mayonnaise and a bit of mustard, lemon juice, salt and pepper.

    This is obviously a recipe open to endless permutations, but not one I would have though of myself!

  22. This looks soooo yummy! And I can already tell it will be a breakfast staple–and I will probably mix in/serve over some salad greens to bulk it up a bit. Might even add a few shrimp to the mix!

  23. I’m in Mexico right now on assignment for a few months. I didn’t know why my eggs were so bright a yellow in the yolk – now I know!

  24. This was amazing! I spiced it up with black pepper, a kiss of crushed rosemary and a sprinkle of red pepper flakes. Will be eating this at least twice a week for the rest of my life!

  25. This is SOOOOOO sad!!!! (haha)

    I could eat this everyday, but then would have to skip MANY of the other outrageously delicious recipes. What’s a girl to do????????????

    BTW, keep ’em coming everyone! LOVE this stuff!!!

  26. anything with avocados is delicious anyways – but this looks fantastic :]]

  27. I added four shrimp. Fabulous beyond belief. This will be a regular when I can get ripe avocado and tomato. (In the mid-Atlantic region these things are less than reliable.)

  28. I made this with lean ground turkey and added 2 Tbsp of honey to the meat. Separately mixed avocado and eggs together with 1 Tbsp of honey. Added a little ginger and some pepper to the turkey and wrapped it all in lettuce. Delicious!

  29. This was AMAZING! Made it as a primal treat for a friends birthday. What a hit! Added a bit of fresh minced chilli for a little kick, and ran out of lemons so used lime. Will make this one again. And again. And again…

  30. Yeah I just found this and I went straight to the store to buy all that. Tomorrow morning, I’m having it. Great website!

  31. I made this for breakfast this morning…YUMMY!!! had a few cherries after. Can’t wait to eat it again!

  32. Made this today minus the bacon plus chicken bits from yesterday’s meal. Also, I added some spices. It was actually pretty great. Hadn’t been able to eat avocado on its own, so I’ll try to incorporate it into more recipes.

  33. making this right now – just had to recheck the ingredients – thank goodness i did or i would have forgotten the lemon – a big mistake i reckon! and the guacomole idea is superb….glad i came to the computer!

  34. I made this but felt it needed a little something extra, so I added some hot salsa (of the uncooked variety). Delicious and ADDICTIVE.

  35. Made this today with the year’s first avocados from my CSA. Forgot just how yummy it is! And even though avocados aren’t very Irish at all, I started my St. Paddy’s Day with some green food!

  36. Just made it for myself, mother and daughter. Doubled it, had 2 extra bacon slices, and wished I was eating alone so I could’ve had it all to myself. Daughter sprinkled cumin & curry spices on hers; she likes that in her guacamole.

  37. We have our own chickens and the fresh eggs are terrible to peel. However, I found a handy, dandy, little gadget at the discount store. It’s called “Eggies” They are plastic shaped eggs pieces and you crack the egg in it and put a top on and boil it. They come out perfectly every time. I baggie them up and have my eggs from fresh, farm raised chickens and don’t have to worry about the hassle of peeling.

  38. My first paleo meal. Amazing!! More recipes as simple as this please! Greetings from Argentina

  39. This is my favourite primal/paleo lunch by far! Thanks for posting (just about to knock another one up, yum). 🙂

  40. I have about 12 chickens that provide my family with the best eggs. The key to perfectly peeled eggs(fresh eggs) is to steam them! It takes about 15 minutes once everything starts to steam, but they will peel so easy you won’t believe it.

  41. This may be a stupid question, but as a main meal, how many is this meant to feed?

  42. FYI I’m doing this for breakfast, but will scramble the eggs. sounds delish

  43. To shell fresh boiled eggs, use the handle of a teaspoon! Crack the shell gently all over, remove the shell where the air can is, usually at the bottom of the wider oat. Insert the teaspoon handle and use it to separate the shell and membrane from the egg. Good for hens’ eggs, brilliant for quails’ eggs! Tip from Hester Blumenthal.

  44. Can this be done with turkey bacon? I just don’t like real bacon.

  45. My doctor, AN ENDOCRINOLOGIST, in Southern California wrote a book many years ago and is the first person to provide the guidance for low carb weight loss. It works, but there’s. lot of suffering given the limitation of a vegetarian. It’s called “YOUR FAT CAN MAKE YOU THIN”.