Healthy recipe: Bulghur wheat breakfast salad

4 min. read
Healthy recipe: Bulghur wheat breakfast salad
BY Virgin Active
Posted On 28 June, 2023

Breakfast, the most often skipped meal, really is the most important meal of the day. In fact, it is advised it can be your biggest meal of the day and you should be giving your body energy by eating within an hour of waking up. It will keep blood sugar levels from dropping and keep cravings at bay. Serves 1.

When you know mornings are chaotic, prepare quadruple the recipe and make your bulghur base, dressing and boiled eggs over the weekend to get ahead.

Grain base:

  • 1-1½ cup (170-255g) cooked Bulghur wheat (or swap for quinoa, spelt or barley)
  • ½ cup (80g) grated raw broccoli
  • ½ small packet (50g) baby spinach, blanched and shredded (or swap for kale or Swiss chard)
  • 1 Tbsp (15ml) toasted seeds (such as sesame, sunflower and pumpkin seeds)
  • 2 Tbsp (30ml) basil pesto (optional)
  • Juice of ½ lemon Salt and milled pepper


  • 3 Tbsp (45ml) plain full fat yoghurt
  • 3 Tbsp (45ml) water
  • 5 tsp (5ml) lite or regular mayonnaise (optional)
  • 1 anchovy fillet, finely minced
  • ½ tsp (3ml) mustard
  • Squeeze of lemon juice


  • Handful lettuce (such as cos, butter or baby gem)
  • 1 boiled or poached eggs
  • ½ avocado, sliced

Mix it up: 

  • Combine grain salad base, tossing well to combine evenly (this can be made up to 5 days in advance and stored in the fridge.)
  • Whisk together salad dressing.
  • Place lettuce into a bowl, top with grain mixture, eggs and avocado.
  • Serve with yoghurt dressing on top.

Tailor make it for you 

  1. Make it for muscle building: Add flaked fish (such as canned tuna or cooked, smoked or fresh salmon), or add another egg (it’s recommended to eat 6 a week) or cottage cheese.
  2. Make the portion bigger: Add ¼ cup grated broccoli and load up on extra veg or salad bits.
  3. Make it for endurance training: Add ½ cup of secondary carb such as spelt, barley or quinoa.


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