Easy Summer Salad (with Paleo, Keto, and Whole30 option)

6 minute read

This summer salad is an explosion of vibrant colors and tantalizing flavors! Full of crisp, fresh veggies, savory bacon, and velvety eggs, it’s a feast for your tastebuds. Elevate each bite with a generous drizzle of tangy lemon poppyseed vinaigrette, adding a tangy bite that balances out the sweetness of the veggies and earthiness of the bacon and eggs. Nutrient-packed and effortlessly made, this delicious salad is bound to become your go-to summer staple.

The Best Chopped Salad Recipe

Pasture Raised, Free-Range, Cage-free, Conventional…?

  • Pasture-raised: Pasture-raised eggs come from hens that have unlimited access to outdoor areas to roam and forage. Since chickens are omnivores, they prefer a diet of plants, insects, and other natural food sources (like berries). Pasture raised chickens have the freedom to roam as they please, interact with each other, and have been found to live happier, healthier lives when compared to chickens not raised in a pasture [1].
  • Free-Range: Free-range eggs come from uncaged hens that have access to outdoor areas; however, the duration of time outdoors, the quality, and the size of the area are not standardized.
  • Cage-free: Cage-free eggs come from hens that live in open indoor spaces; they are not confined to cages; however, they do not have access to the outdoors.
  • Organic: Organic eggs come from hens that are raised according to organic farming standards. To be an organically certified farm, specific rules must be met on feed (free from any synthetic pesticides, herbicides, or genetically modified organisms (GMOs), housing (which can be caged, cage-free, free-range, or pasture-raised), and medical treatment [2].
  • Omega-3 Enriched: Enriched eggs come from hens that are fed a supplement of Omega-3s, like flaxseed. These eggs have approximately 5 times the amount of Omega-3’s when compared to conventional eggs. One study showed that enriched Omega-3 eggs contain less Omega-6 (AA: arachdonic acid) which has inflammatory properties [3].
  • Conventional: Conventional eggs are eggs laid by hens that live in cages with access to feed, water, and protection from the elements and predators. Conventional eggs are often produced using farming methods that may include non-organic feed, antibiotics, and pesticides.

Easy Chopped Salad Paleo Whole30 Keto

Why Eggs are So Good For You!

Protein

Eggs are a great source of bioavailable protein, which provides the body with essential amino acids necessary in immune function, digestion, and overall health.
“Eggs have been reported to be the most digestible protein source by the World Health Organization, measured as 97% [], compared to 95% for dairy, 94% for meat”, and a range of 45–80% for plant proteins [Puglisi, et al.].

Vitamins

  • Vitamin A (beta-carotene): Beta-carotene is a powerful antioxidant that neutralizes free radicals and reduces oxidative stress and is also converted to vitamin A in the body. Vitamin A is essential in the health of your eyes, skin, bones, kidneys, and lungs.
  • Vitamin B2 (riboflavin): Converts carbohydrates to adenosine triphosphate (ATP) which supports energy production.
  • Vitamin B5 (pantothenic acid): Supports metabolic pathways and plays a role in making red blood cells.
  • Vitamin B9 (folate): This vitamin is essential in the production of your genetic material (DNA and RNA), supports metabolism, and works with other B vitamins in regulating homocysteine [5].
    Vitamin B12: Essential vitamin necessary in red blood cell formation.
    Vitamin D: Fat soluble vitamin that plays a role in bone health, immune function, metabolism, nerve and brain health, and in inflammation.
  • Vitamin E: This essential fat-soluble vitamin is a powerful antioxidant that plays a role in reducing oxidative stress by neutralizing free radicals that may result in illness or disease. Vitamin E is essential in vision health, skin health, and reproductive health [6].
  • Choline: A nutrient, that is often grouped with B-vitamins, that is only found in the egg yolks. It supports brain and nervous system health, helps with mood and memory [7], supports muscle control as well as is a dietary methol doner in maintaining liver health [8, 9]. Choline has been found to influence DNA and play a role in epigenetic regulation of gene expression [10].

Minerals

  • Calcium: The most abundant mineral in the body and is essential in maintaining health teeth and bones as well as heart, muscle and nerve function [11].
    Iron: Necessary in the production of hemoglobin, supports the endocrine system, and is necessary in growth and development [12].
  • Selenium: Supports thyroid health [13] and supports your immune system.
  • Manganese: Essential mineral in supporting blood sugar regulation, glucose metabolism, and supporting healthy brain and nerve function [14].
  • Potassium: Potassium is the fourth most abundant mineral in your body and it is an essential electrolyte necessary in nervous system function, metabolism, hydration, and in regulating your heartbeat [15].
  • Zinc: Essential in digestion, thyroid health, and a healthy immune system.

Antioxidants

Lutein: antioxidant, specifically a carotenoid, that helps to support eye health. Studies also show that it may support cardiovascular health, brain health, and immune function.
Zeaxanthin: antioxidant, specifically a carotenoid, that support eye health, skin health, liver health, and has anti-inflammatory properties.

Equipment Needed

Chopping Block
Chef’s Knife
Salad Spinner
Skillet
Mesh Strainer
Saucepan

Easy Summer Salad Ingredients

Serves 3-5

5-6 cups Romain Lettuce, chopped
3-4 Large Eggs, boiled to preference
3/4 cup Chickpeas*, drained and rinsed
8oz No-Sugar added Bacon, diced
2 Green Onions, diced
8oz Cherry Tomatoes, halved
½ cup Raw Pumpkin Seeds
Creamy Lemon Poppyseed Dressing

*Omit for Paleo, Keto and Whole30

How to Make Easy Summer Salad

  1. Fill a medium saucepan about 2/3 full of cool water, add 1-2 tsp of pure baking soda, stir to mix, then add the eggs. Heat over medium-high heat and bring to a boil, once boiling, set a timer for your preferred doneness. Once the eggs are done, transfer to a ice bath to cool down. This is a great estimate for large eggs:
    1. Runny: approximately 5-7 minutes
    2. Soft boiled: 7-9 minutes
    3. Hard cooked: 10-12 minutes
  2. While the eggs are cooking, heat a skillet over medium heat and add the diced bacon, cook until crispy, drain and set aside.
  3. Chop lettuce into 1/2″ pieces and add to a salad strainer. Fill with cold water (add a few ice cubes your water isn’t really cold), stir around the lettuce and set aside. I like to let the lettuce soak for 3-7 mins in ice water to really crisp it up!
  4. Peel the eggs, drain and rinse the chickpeas, dice the green onions, halve the tomatoes, and drain and spin the lettuce.
  5. Layer the plate or bowl with the lettuce, top with all the yummy goodies, and generously dress with Creamy Lemon Poppyseed Dressing.
The Best Chopped Salad Recipe

Easy Summer Salad (Paleo, Keto, Whole30 option)

Amy Lippert
This nutritious and irresistible summer salad boasts crisp veggies, savory bacon, creamy eggs, and a tangy lemon poppyseed vinaigrette.
Prep Time 7 minutes
Cook Time 12 minutes
Course Dinner, Salad
Cuisine American
Servings 4
Calories 378 kcal

Ingredients
  

Instructions
 

  • Fill a medium saucepan about 2/3 full of cool water, add 1-2 tsp of pure baking soda, stir to mix, then add the eggs. Heat over medium-high heat and bring to a boil, once boiling, set a timer for your preferred doneness. Once the eggs are done, transfer to a ice bath to cool down. This is a great estimate for large eggs:
  • Runny: approximately 5-7 minutes
  • Soft boiled: 7-9 minutes
  • Hard cooked: 10-12 minutes
  • While the eggs are cooking, heat a skillet over medium heat and add the diced bacon, cook until crispy, drain and set aside.
  • Chop lettuce into 1/2" pieces and add to a salad strainer. Fill with cold water (add a few ice cubes your water isn't really cold), stir around the lettuce and set aside. I like to let the lettuce soak for 3-7 mins in ice water to really crisp it up!
  • Peel the eggs, drain and rinse the chickpeas, dice the green onions, halve the tomatoes, and drain and spin the lettuce.
  • Layer the plate or bowl with the lettuce, top with all the yummy goodies, and generously dress with Creamy Lemon Poppyseed Dressing.

Notes

*Omit for Paleo, Keto and Whole30

Nutrition

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Nutrition Facts
Easy Summer Salad (Paleo, Keto, Whole30 option)
Serving Size
 
4 g
Amount per Serving
Calories
378
% Daily Value*
Fat
 
30
g
46
%
Saturated Fat
 
9
g
56
%
Trans Fat
 
0.1
g
Polyunsaturated Fat
 
6
g
Monounsaturated Fat
 
13
g
Cholesterol
 
160
mg
53
%
Sodium
 
520
mg
23
%
Potassium
 
552
mg
16
%
Carbohydrates
 
11
g
4
%
Fiber
 
4
g
17
%
Sugar
 
2
g
2
%
Protein
 
17
g
34
%
Vitamin A
 
5.659
IU
0
%
Vitamin C
 
17
mg
21
%
Calcium
 
66
mg
7
%
Iron
 
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword chopped salad, Easy Chopped Salad, Healthy Chopped Salad, Keto chopped salad, Low Carb Chopped Salad, Lowcarb chopped salad, Paleo chopped salad, Summer Chopped Salad, Whole30 chopped salad
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Easy Summer Salad, Almond Milk & Cookies

FAQs

Q: What other sources of protein pair well with this salad?
A: Honestly, pretty much anything! I love the creaminess from the chickpeas, but if you’re looking to swap those with an animal protein, you can’t go wrong with grilled chicken, steak, or seafood!

Q: How much protein is in 1 serving of this summer salad?
A: One serving has approximately 17 grams of protein without adding any other sources outside of the eggs, chickpeas and bacon.

Q: Will this summer salad keep after being dressed?
A: Typically, once a salad is dressed, you want to eat it within a few hours as the acids in the dressing and some of the veggies will begin to break down the more delicate ingredients, like lettuce, causing it to wilt and become soggy. If you want to store it, premix all the ingredients in a bowl and do not add the dressing until you are ready to serve it.

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Welcome to Almond Milk and Cookies where good food, health and lots of flavor go hand-in-hand!

I am a holistic nutritionist with an auto-immune disorder, a love of cooking, and a passion for holistic health.

Sharing what I make and eat with all of you…in hopes that you find inspiration here to fuel your body and feel your best with nutrient dense whole foods and clean eating.

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