breakfast + brunch/ recipes/ recipes with video

A Vegetarian Breakfast Salad

Vegetarian Breakfast Salad | Well and Full | #vegetarian #recipe

I originally wrote this post back in September of 2017, when this started out as a vegetarian recipe. Then, in the spring of 2018 I changed it so that it would be a vegan recipe. At the time, I was struggling with my eating identity. I wasn’t completely vegan, but I didn’t eat eggs or dairy often enough to identify myself as a full-fledged vegetarian, either.

In the updated article, I wrote, “I want to mention that I’m not the hugest fan of labels. Using a label creates pressure and restrictions, and sometimes feelings of guilt when we don’t “live up” to what we say we are.” But as soon as I ended that sentence, I went on to label myself. And guess what? I was left with a feeling of guilt when I didn’t live up to what I said I was.

I have spent too much time fretting over whether or not I’m vegan, vegetarian, or plant-based to continue doing it. Over the past couple of years, I’ve been through a lot. There was a time where I was struggling so profoundly that I thought that I was at the end of my life. And after going through an experience like that, I am NOT going to waste anymore time or headspace labeling myself.

Here’s where I stand. I don’t eat meat for ethical reasons. But while I eat vegan quite often, I also sometimes eat eggs and dairy. And I recognize that not everyone is like me. I recognize that certain people eat animals. I don’t judge them. In fact, I respect them for doing what’s right for them and for their health. I have learned not to condemn or judge anyone because their plate looks different than mine.

If you don’t agree with me, that’s okay. I respect your right to disagree. But I have spent a lot of time in my life doing what other people wanted me to do, and that is now over. I have to live my life on my terms. And that means eating what is right for me and my body. So going forward (as of spring 2019), I will be posting both vegan AND vegetarian recipes on my blog.

Thank you for listening. I appreciate it. 

Vegetarian Breakfast Salad | Well and Full | #vegetarian #recipeVegetarian Breakfast Salad | Well and Full | #vegetarian #recipe

A Vegetarian Breakfast Salad

This vegetarian breakfast salad is the perfect way to start your day, with deliciously addictive coconut bacon made without liquid smoke.
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 2


Breakfast Salad

  • 1 Recipe Coconut Bacon (below)
  • Spinach Greens
  • Red Onion sliced
  • 1-2 Avocados cut in half and sliced
  • Hard or Soft Boiled Eggs

Lemon Tamari Vinaigrette

  • Juice from 1/2 - 1 Lemon to taste
  • 4 Tbs Extra Virgin Olive Oil
  • 2 Tbs Tamari
  • Pinch Cayenne
  • Lots of Fresh Cracked Black Pepper

Coconut Bacon

  • 2 Cups Large Coconut Flakes not shredded
  • 2 Tbs Extra Virgin Olive Oil
  • 2 1/2 Tbs Tamari or soy sauce
  • 1 1/2 Tbs Sriracha
  • 2 Tsp Maple Syrup
  • 1 Tsp Smoked Paprika


The Salad

  • Start by making the coconut bacon (recipe below).
  • Assemble the vinaigrette - in a bowl, mix all vinaigrette ingredients and whisk VIGOROUSLY with a fork. Taste, and adjust seasonings. You can add salt if you like, but the tamari should be salty enough for this dressing. 
  • Assemble the breakfast salads - first, put down a layer of spinach. Then, pile on the sliced red onions, sliced avocado, and coconut bacon. Drizzle everything with as much vinaigrette as you like (there may be some left over). Be sure you whisk the vinaigrette together RIGHT before serving, as it separates easily.
  • Top with hard boiled eggs, extra black pepper, or chili flakes, if you like.
  • Serve, and enjoy!

The Coconut Bacon

  • In a bowl, combine coconut flakes, olive oil, tamari, sriracha, maple syrup, and smoked paprika, and stir well. For a richer flavor, let coconut flakes marinate for a few minutes.
  • Place coconut flakes on a tray lined with parchment paper, NOT tin foil. Try to evenly space out the coconut flakes as best you can - aim for the least amount of overlap possible.
  • Once oven is at 350, bake coconut bacon for 5-7 minutes.
  • After the first bake, take coconut bacon out and stir well. Once coconut bacon is evenly spaced again, put the tray back in the oven.
  • After the previous step has completed, keep baking coconut bacon FOR TWO MINUTE INTERVALS, STIRRING AT EVERY INTERVAL. This step is absolutely crucial! It prevents the coconut bacon from burning or cooking unevenly.
  • In total, your coconut bacon should bake from anywhere between 10-15 minutes (including the first five minute bake). However, this time may vary based on your oven. Be sure to always take the coconut bacon out and stir EVERY TWO MINUTES. And be careful - it can burn easily!!


For a more interesting vinaigrette, try adding 1/2 tsp of Dijon Mustard to the mix!

Vegetarian Breakfast Salad | Well and Full | #vegetarian #recipe


If you make this vegetarian breakfast salad and post it on Instagram, be sure to tag me @wellandfull and #wellandfull so I can see! I love seeing your takes on my recipes :)


  • Reply
    Traci | Vanilla And Bean
    September 27, 2017 at 1:27 pm

    Welcome back lady! So happy to read and learn about your shift in focus. Indeed, that’s why I read so many blogs.. each one offers something different. I don’t look at blogs as an all or nothing approach… each is as unique as the individual behind the recipes and words. Thank you for sharing with us, Sarah. Now about that coconut bacon… I can’t wait to try it! I’ve seen it here and there and it sounds so tasty! I’m loving this beautiful, nourishing bowl my dear!

    • Reply
      September 27, 2017 at 9:39 pm

      Thank you so much for your kind words, Traci! I definitely agree that every blogger brings something different to the table. I had just kind of set up this mental roadblock that W+F HAD to be about healthy, plant-based recipes and couldn’t ever evolve… but that’s not how life works, people are continually evolving and changing!

  • Reply
    Maura Paulekas
    September 27, 2017 at 5:44 pm

    Your health should always be a priority and if it isn’t working for you then others should not judge. I will continue to follow and get inspiration to try things that are outside my meat and potatoes upbringing. Love to you!

    • Reply
      September 27, 2017 at 9:45 pm

      Thank you so much for your kind note, Mrs. Paulekas! It means so much to me that you read/follow this blog!! I completely agree that health is a priority… in fact, it’s really everything. And the foods that make us feel healthy are different for everyone. I’m still figuring it all out, but I’m really making great strides to feeling healthier and better. Sending love right back to you and Mr. Paulekas, Ryan, Amy, Kev, and Windy too!! :)

  • Reply
    Melissa Griffiths
    September 29, 2017 at 10:16 pm

    Good for you for being true to you – that’s really the most important, right? I’ve never had salad for breakfast, but this looks delicious!

    • Reply
      September 30, 2017 at 10:54 am

      Thank you so much for your kind words, Melissa :) It feels awesome promoting the type of food that’s true to me :)

  • Reply
    October 2, 2017 at 8:46 pm

    Just dropping in on your journey but look forward to seeing where you go! Also. You’re blowing my mind with a breakfast salad and I’m loving it.

    Also, health does look different to everyone. You can’t judge a book by it’s cover. Happy eating!

    • Reply
      October 3, 2017 at 12:16 pm

      Thank you so much for your note, Elaine :) I totally agree that you can’t judge a book by its cover… and also that you never know what health restrictions someone may have just by looking at them.

  • Reply
    Erin A.
    October 4, 2017 at 4:42 pm

    Good for you and listening to your body. You know how I feel about all of this! <3

    Also, this salad looks SO good!

    • Reply
      October 4, 2017 at 4:45 pm

      Thank you so much for your support Erin <3 <3 Hugs!

  • Reply
    Maya | Spice & Sprout
    October 8, 2017 at 6:46 pm

    Totally with you and so proud of you for talking about this! Can’t wait to see all of the new recipes you have coming up. xx

    • Reply
      October 8, 2017 at 10:36 pm

      Thank you so much Maya <3 <3 <3

  • Reply
    Emily Murphy
    August 29, 2018 at 1:31 pm

    Hi there,
    I stumbled across this recipe on Pinterest, and I’m so excited to make it. I will stop back and tell you how much I love it, because by the looks of it, I definitely will!
    I loved what you said about the pressure of labels, it’s so true. Being “vegan” is a lot of pressure. I’ve only been for about 6 months and made a lot of mistakes, like eating honey for instance. For months, I didn’t know it wasn’t vegan. I felt so guilty…. I don’t like all that pressure! I’m going to continue being vegan, but not put so much pressure on myself, and labels. Thank you so much for sharing ❤️

    • Reply
      August 29, 2018 at 3:38 pm

      Hi Emily, thank you so much for your kind note! I definitely hear what you’re saying… I was actually watching a video by recently, talking about whether or not honey is vegan. And what they said is, while honey isn’t technically vegan, to make a big deal about it turns people off from even CONSIDERING going vegan. I used to be really militant about what is vegan and what isn’t. And let me tell you from experience that having a hard-ass attitude does NOT convince anyone to do anything lol.

      My friend Laura of The First Mess once tweeted about this topic, “Lead with positivity + light”. Those words really stuck with me because it is the best approach to promoting veganism. What WILL convince people to go plant-based is seeing how yummy and delicious it is, and not being made to feel guilty otherwise. Nobody likes to be pressured.

      Right now I categorize my diet as plant-based. I’m doing the best I can for myself, my health, and the animals. And that’s all you can really ask of anybody, to do their best. Even if people want to eat one vegan meal a week, they are supported and welcomed here. It’s not about who’s eating the “most” vegan diet – it’s about doing the best you can and forgiving yourself when you can’t. That’s my two cents on the matter :)

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