Dark leafy greens, creamy avocado, crispy turkey bacon, red onion, and pumpkin seeds with a simple olive oil and lemon dressing — a salad my mom loves so much she’s made it for her friends.
This bacon avocado salad is one of those recipes I created years ago and never forgot.
My mom absolutely loves it. She’s made it more times than I can count, and she’s shared it with her friends too — which is the best kind of compliment a recipe can get. When someone loves something enough to pass it along, you know it’s good.
The original recipe used apple cider vinegar as the dressing. I don’t use ACV anymore because foods high in histamine can cause a rash on my face — and who wants that? Lemon juice gives the same bright acidity without the histamine concern, and honestly, I think it works even better with the avocado.
The other swap I’ve made over the years is the bacon. If you eat pork bacon, watch out for nitrates, high sodium levels, and fat content — it’s worth reading the label carefully. I personally prefer turkey bacon. I know that might not sound as appealing, but I genuinely like the taste of it better than pork bacon — that’s just my preference. My favorite is Applegate turkey bacon, which reminds me a little of Canadian bacon. When I can’t find it, my second choice is Simple Truth by Kroger.
This salad pairs beautifully with my honey orange glaze drizzled over the top — the citrus sweetness plays wonderfully against the savory bacon and creamy avocado.
Jump to…
Why This Bacon Avocado Salad Works for MS
This salad is built almost entirely from anti-inflammatory ingredients — and the combination of healthy fat from avocado and olive oil, plant-based minerals from pumpkin seeds, and the antioxidants in dark leafy greens makes it genuinely nourishing rather than just a side dish.
The avocado also does something important here that goes beyond flavor: the healthy monounsaturated fat helps your body absorb the fat-soluble vitamins in the dark leafy greens. Just like roasting carrots in olive oil increases beta-carotene absorption, adding avocado to a salad significantly increases how much nutrition your body actually gets from the greens.
It also comes together in about 15 minutes with no cooking beyond the bacon — which matters on the days when energy is limited.
🌿 Healing Tip:
Avocado is one of those foods that’s genuinely good for you in multiple ways at once. Research has shown it helps reduce inflammation in the body — which is exactly what people with MS need from their food. But it does something else really useful too: the healthy fat in avocado helps your body absorb the vitamins in the dark leafy greens sitting right next to it in this bowl. So adding avocado to a salad isn’t just about flavor and creaminess — it actually makes the whole salad more nutritious. It also provides potassium for nerve and muscle health, and folate for neurological support. It’s hard to find a food that does more quiet good work than avocado.
Why Every Ingredient Earns Its Place
Dark leafy greens: The foundation of this salad and one of the most nutrient-dense food choices you can make. Dark greens — kale, spinach, arugula, or a mix — provide folate, magnesium, vitamin K, and iron in significant amounts. The darker the leaf, the more nutrition it contains. Use whatever mix looks best at the store or whatever is coming from your garden.
Avocado: Two avocados cut into chunks give this salad its signature creaminess and richness. Avocado is a rare food that’s genuinely satisfying in a salad — it adds body and a buttery texture that makes this feel like a complete meal rather than a side dish. Choose avocados that give slightly when gently pressed — that’s the sweet spot between underripe and overripe.
Turkey bacon: Five to six slices cooked until crispy, cooled, and cut into small pieces. The crispy bacon pieces add a savory, salty crunch that contrasts beautifully with the creamy avocado. I use Applegate turkey bacon as my first choice and Simple Truth by Kroger as my second.
Red onion: Thinly sliced red onion adds a sharp, slightly sweet bite that cuts through the richness of the avocado. Red onion is also one of the best dietary sources of quercetin — a flavonoid with anti-inflammatory and antioxidant properties. If raw red onion is too sharp for your taste, soak the slices in cold water for 10 minutes before adding them — it takes the edge off significantly.
Pumpkin seeds: A quarter cup sprinkled over the top adds crunch, color, and a meaningful nutritional contribution. Pumpkin seeds are an excellent source of magnesium, zinc, and iron — minerals that are often depleted in people with MS and that support nerve function, immune health, and energy production. They also add healthy fats and protein that make this salad more filling.
🌿 Healing Tip:
Pumpkin seeds are small but they punch well above their weight nutritionally. They’re one of the best food sources of magnesium — a mineral that’s really important for nerve function, muscle health, and energy. Many people don’t get enough magnesium, and people managing MS may feel that gap more than most. A small handful of pumpkin seeds on a salad is one of the easiest ways to top up your magnesium through real food rather than a supplement — and they add a satisfying crunch at the same time.
Extra virgin olive oil: Two tablespoons of extra virgin olive oil is the fat base of the dressing and does important work beyond flavor — it helps your body absorb the fat-soluble vitamins in the dark greens, and it provides oleocanthal, the anti-inflammatory compound in olive oil that I’ve written about in other recipes on this blog.
Fresh lemon juice: One tablespoon brightens the entire salad and adds vitamin C that enhances iron absorption from the dark greens. I use lemon juice instead of apple cider vinegar because ACV is high in histamine, which causes my face to break out in a rash. Lemon juice gives the same bright acidity without that concern — and I think it actually pairs better with avocado.
Sea salt and black pepper: Simple seasoning that pulls everything together. Season after tossing and taste before serving — the bacon adds saltiness, so you may need less than you think.
A Note on Bacon
If you eat pork bacon, it’s worth reading the label carefully. Many brands contain nitrates, which are preservatives linked to health concerns, along with high sodium levels and significant saturated fat content.
Turkey bacon is my personal preference — not just for health reasons, but because I genuinely like the taste. My favorite is Applegate turkey bacon, which uses clean ingredients and has a flavor that reminds me a little of Canadian bacon. Simple Truth by Kroger is a good second option when Applegate isn’t available.
Whatever bacon you choose, cook it until lightly browned and cooked through — turkey bacon won’t crisp up the way pork bacon does, but it firms up nicely as it cools. Cut it into small pieces once cooled. The texture still contrasts beautifully with the creamy avocado.
The Dressing
The dressing is simple — just extra virgin olive oil, fresh lemon juice, sea salt, and black pepper. Whisk them together in a small bowl or shake them in a small jar, then drizzle over the salad right before serving.
Base dressing: 2 tablespoons extra virgin olive oil + 1 tablespoon fresh lemon juice + sea salt and black pepper to taste.
Optional addition: A drizzle of my honey orange glaze over the top of the finished salad adds a beautiful citrus sweetness that pairs really well with the savory bacon and creamy avocado. It’s not in the original recipe, but it’s a wonderful addition if you have it on hand.
Easy Ways to Make It Your Own
Add grape tomatoes. Halved grape tomatoes add color and a juicy burst of flavor that works beautifully with the avocado and bacon.
Add cucumber. Sliced cucumber adds crunch and hydration — especially good on warm days.
Add fresh herbs. A handful of fresh basil or cilantro scattered over the top adds brightness and an herbal note that elevates the whole bowl.
Swap pumpkin seeds for walnuts. Chopped raw walnuts add omega-3 fatty acids and a slightly richer flavor than pumpkin seeds. Both are delicious — use what you have.
Add hemp seeds. A tablespoon of hemp seeds adds plant-based protein and omega-3s without changing the flavor at all.
Common Questions
Can I use pork bacon? Yes — if pork bacon works for your diet, it works in this recipe. Just read the label and look for a brand without nitrates and with reasonable sodium levels. Cook it until crispy.
Can I make this ahead of time? The bacon can be cooked ahead and stored in the refrigerator for a day or two. The avocado should be cut fresh right before serving — it browns quickly once cut. You can prep all the other vegetables ahead and assemble when ready.
What if raw red onion is too sharp? Soak the slices in cold water for 10 minutes before adding them to the salad. This takes the edge off significantly without losing the onion flavor entirely.
Is this good during a flare? Yes — the only cooking required is the bacon, and that can be done ahead of time when you’re feeling well. On a hard day, assembly takes about five minutes. Having pre-cooked bacon in the refrigerator makes this one of the easiest nourishing meals available.
Can I use bottled lemon juice? Fresh is better — the flavor is brighter, and the vitamin C content is higher. But if fresh isn’t available, bottled works in a pinch. Check the label and make sure it contains only lemon juice.
Bacon Avocado Salad with Pumpkin Seeds Ingredients:
For the salad:
- 3–4 cups dark leafy greens (kale, spinach, arugula, or a mix)
- 2 ripe avocados, cut into chunks
- 5–6 slices turkey bacon (I use Applegate)
- 1 small red onion, thinly sliced
- ¼ cup raw pumpkin seeds
- Sea salt and black pepper to taste
For the dressing:
- 2 tablespoons extra virgin olive oil
- 1 tablespoon fresh lemon juice
- Sea salt and black pepper to taste
This is a recipe my mom loves enough to make again and again — and to share with her friends. That’s the best recommendation I know. If you try it, leave a comment below and let me know what you thought. I read every single one.
Recipe
Bacon Avocado Salad with Pumpkin Seeds
Equipment
- Large skillet
- Large salad bowl
Ingredients
- 3–4 cups dark leafy greens (kale, spinach, arugula, or a mix)
- 2 ripe avocados, cut into chunks
- 5–6 slices turkey bacon (I use Applegate)
- 1 small red onion, thinly sliced
- ¼ cup raw pumpkin seeds
- Sea salt and black pepper to taste
For the dressing:
- 2 tablespoons extra virgin olive oil
- 1 tablespoon fresh lemon juice
- Sea salt and black pepper to taste
Instructions
- Cook the turkey bacon in a skillet over medium heat until cooked through and lightly browned — turkey bacon won’t get as crispy as pork bacon, but it will firm up nicely as it cools. Remove from the pan, let cool completely, then cut into small pieces.
- While the bacon cools, cut the avocados into chunks and slice the red onion thinly.
- Add the leafy greens to a large salad bowl. Layer the avocado chunks and red onion on top.
- Add the bacon pieces and sprinkle the pumpkin seeds over everything.
- In a small bowl or jar, whisk together the olive oil, lemon juice, salt, and pepper.
- Drizzle the dressing over the salad and toss gently — be careful not to mash the avocado.
- Taste and adjust seasoning. Serve immediately.
Notes
- Cut the avocado right before serving to prevent browning.
- If raw red onion is too sharp, soak the slices in cold water for 10 minutes first.
- Turkey bacon won’t get as crispy as pork bacon, but it firms up as it cools and still adds great texture and flavor to the salad.
- My favorite turkey bacon is Applegate; Simple Truth by Kroger is a good second choice.
- A drizzle of honey orange glaze over the finished salad is a delicious optional addition.
- Pork bacon can be substituted — read the label for nitrates and sodium content.
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Looking for more salads?
Enjoyed this Bacon Avocado Salad with Pumpkin Seeds? Here are some more salads you might enjoy:
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