Breakfast Recipes — The Mediterranean Way (2024)

Breakfast Recipes — The Mediterranean Way (1)Share on Pinterest

The Mediterranean diet is a thing of absolute beauty — whole grains, healthy fats, a little red wine every now and then… what’s not to love, really? Plus, it’s mainly about eating together and sharing food.

(Hands off my halloumi, though, Bob. That’s my goshdarned halloumi and you’re not having it.)

Far from a fad diet, the Mediterranean diet sticks to healthy, accessible staples and doesn’t boast rigid rules or all-or-nothing guidelines.

Instead, it focuses on delicious, nutritious foods that are satisfying and simple to whip up. It’s a sustainable, filling way to go about getting the right types of food in you in the right quantities. Opa! Andele andele! Arrivaderci! Other Mediterranean-sounding words!

Mediterranean food gets a great rep for flavorsome, filling dinners — and deservedly so. However, it’s pretty disregarded in the breakfast department. We want to change that. Stop sleeping on the Med and start embracing it when you wake up.

While we don’t recommend red wine for breakfast, per se, these protein-packed Mediterranean diet breakfasts are a great way to kick-start your day.

1. Mediterranean egg cups

Breakfast Recipes — The Mediterranean Way (2)Share on Pinterest

When it comes to protein-packed meal-prep breakfasts, few things beat egg cups. You can prep them en masse and eat them when you feel like it.

Easy to make and easy on the wallet, egg cups are a great way to plan breakfast in advance while allowing for fun when it comes to flavor. They’re literally cups made of egg.

This particular recipe uses bell pepper, mushrooms, goat cheese, and basil to liven up the eggs, all of which we adore, but feel free to substitute any veggie you like.

Broccoli, onion, asparagus, peas, sun-dried tomatoes, sweet potato — you can go absolutely HAM on this template.

2. Low-carb baked eggs with avocado and feta

Breakfast Recipes — The Mediterranean Way (3)Share on Pinterest

Oh my laaaaawwwwwwwd. Eggs and avocado would beat any other combination in a fight. It’s time to give them their shine.

There’s something about eggs being served in their own individual dish that makes them feel extra special.

This recipe is a nice upgrade from hard-boiled eggs with avocado slices — a favorite breakfast of ours — with eggs cracked on top of avocado, sprinkled with feta, and baked until the yolk is done (12 minutes should do the trick).

Heck, yes. Wholesome, flavorsome, and interesting. Egg and avocado are here to ply you with healthful fats and kick ass.

We love adding sautéed onion, bell pepper, mushrooms, or spinach to bulk up the veggies, and pairing the whole shebang with whole-wheat toast slices or an English muffin.

3. Mediterranean eggs

Breakfast Recipes — The Mediterranean Way (4)Share on Pinterest

Ever heard of shakshuka? This is a Mediterranean spin on the Middle Eastern classic.

Bake eggs with a slew of veggies — in this case, yellow onion, garlic, and sun-dried tomatoes — and top the whole caboodle with feta cheese and fresh herbs.

If you’re a fan of the classics, skip the sun-dried tomatoes and use their canned cousins instead (it makes for some nice dipping!) or spice things up with a touch of harissa paste.

Pro tip: Use whole-wheat pita slices in place of a spoon.

This is about 300 breakfasts in one, and they’re all perfect. Don’t say we don’t spoil you.

4. Mediterranean egg white breakfast sandwich with roasted tomatoes

Share on Pinterest

This sandwich is almost too beautiful to eat. Just look at it. Look at it. But that’s never stopped us before, and this is going right in the piehole without a second thought.

Look at it though. Ugh. It’s such a shame to destroy art. Oh well.

The combination of herb-infused eggs, roasted tomatoes, crunchy bread, pesto, and melted cheese make this simple sandwich a breakfast dream come true. We’ve had actual dreams about this sandwich before. And we had to change the bedsheets afterward.

It’s also incredibly easy to modify. No time to roast tomatoes? Substitute sun-dried ones, pop them in the microwave, or give them a quick sauté.

Don’t love cheese? Skip the muenster, opt for vegan pesto, and use egg yolks to add a bit more flavor. And if whole-grain ciabatta isn’t available, use whole-grain toast of any kind or turn it into an omelet.

5. Smoked salmon and poached eggs on toast

Share on Pinterest

You do the smokey-poachy, and you turn around… that really is what it’s all about.

Yeah, yeah, we know: Avocado toast is old news. You’ve seen one smashed avocado, you’ve seen them all, right?. But there’s a reason this trendy dish is sticking it out in the limelight.

For starters, it’s incredibly filling and delicious, thanks to heart-healthy avocado and fiber-rich whole-grain toast.

But perhaps even better is the fact that it takes mere minutes to make. Like, 14 in total. It takes you longer to think of that snarky comment on this hour’s picture of Jenna’s baby.

This recipe goes nuclear by adding smoked salmon, a poached egg, a splash of soy sauce, and a handful of microgreens. Good morning, VietNOMNOMNOM.

6. Honey almond ricotta spread with peaches

Share on Pinterest

Though the Mediterranean diet is low-dairy, it isn’t no dairy (thank goodness).

This breakfast gets extra points for the crunchy chopped almonds (we love ’em toasted) and the fiber boost from the quinoa.

This recipe is a direct hit right in the creamy cravings for those who prefer a sweet breakfast.

All you need is a whole-grain English muffin — not very Mediterranean, we know, especially post-Brexit, but it’s more a delivery system for fresh ricotta, sliced peaches, berries or figs, and a drizzle of honey.

7. Mediterranean breakfast salad

Share on Pinterest

Suggesting salad for breakfast may immediately make you want to run away screaming, but hear us out.

Breakfast salads aren’t that far from some of your favorite morning meals — they’re full of staples like soft-boiled eggs, avocado, and tomato (not actual staples though).

And though your taste buds may not be screaming for greens first thing in the morning, peppery arugula is a great ingredient for soaking up that runny egg yolk.

This breakfast is a breeze to make (it’s literally harder to not make it) and pairs perfectly with a fresh cup of coffee. Sweet Christmas!

8. Greek yogurt pancakes

Share on Pinterest

Pancakes often get put in the #TreatYourself pile, but if you skip the syrup waterfall and add in some sneaky ingredients, they can actually be quite healthy. Don’t tell Shrove Tuesday that we told you.

This recipe uses Greek yogurt to create a dreamy texture and bulk up the protein, making it a pretty wholesome breakfast.

To take it even further, use whole-wheat flour with a smidge of all-purpose flour (or oatmeal), skip the sugar, sweeten the mix with vanilla extract, and top it with loads of fresh fruit.

Who said people who love pancakes can’t adult? Take this L. Pancakes are awesome.

9. Mediterranean feta and quinoa egg muffins

Share on Pinterest

Wait… muffins? Quinoa? Feta? What the hell is going on?

If you love the idea of egg cups but don’t find them filling enough, try these Mediterranean quinoa muffins. Made with spinach, onion, tomatoes, olives, oregano, eggs, quinoa, and feta, they’re not only full of protein, but also have plenty of fiber.

Plus you’re eating muffins, which we can never not recommend.

To keep the whole affair Mediterranean, we say skip the vegetable oil and use olive oil instead. As for the quinoa, the white variety tends to be less firm when cooked and will blend better with the eggs.

The Mediterranean diet has a whole host of potential benefits. And as you’ve seen over the onslaught of deliciousness in this article, it’s neither hard nor boring to keep up.

Whether you’re having your way with some eggs or baking a unique muffin, you have plenty of options for starting the day on a Mediterranean note.

The only question you’ll have left about the diet is this: When’s lunch?

Breakfast Recipes — The Mediterranean Way (2024)


What is a typical breakfast on a Mediterranean diet? ›

Quick Mediterranean Diet Breakfast Ideas

Or, a quick boiled egg with a side of fresh tomato and and cucumber (yes, salad for breakfast!) 3- In the Eastern Mediterranean, it's not uncommon for leftover homemade hummus, Labneh, or plain Greek yogurt with a drizzle of good olive oil to show up on the breakfast table.

Is oatmeal a Mediterranean diet? ›

The Mediterranean diet focuses on ingredients like whole grains and fresh fruits and vegetables, which are easily incorporated into breakfast recipes. Whether you are in the mood for quick, cozy oatmeal or satisfying frittatas stuffed with veggies, you will find them here.

Is toast ok on a Mediterranean diet? ›

Consider combining whole grains, fruit, yogurt and vegetables. For example, you can have whole grain toast with tomato slices, apple slices dipped in peanut butter and yogurt. Although the Mediterranean diet focuses on reducing dairy, it is allowed on a limited basis.

What do I drink in the morning on a Mediterranean diet? ›

Water should be the first thing you reach for. Coffee and tea are also fine, as long as you watch the added cream or sugar. Limit intake of sugar- sweetened drinks, like soda, fruit juice, or sweet tea. One glass of red wine is also permitted in this diet.

Are bananas ok on the Mediterranean diet? ›

You can base your diet on these foods: Vegetables: tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, potatoes, sweet potatoes, turnips. Fruits: apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches.

What is not eaten in a Mediterranean diet? ›

The Mediterranean diet is high in plant-based foods such as vegetables, fruits, whole grains, beans, nuts, seeds, and olive oil. Foods not allowed include processed red meats, heavily processed foods, refined grains, alcohol, butter, and refined/processed/hydrogenated oils.

Is Mayo OK on Mediterranean diet? ›

Avoid sauces made from cream or mayonnaise. Choose whole-grain breads, whole wheat pasta and pizza crust, brown rice, beans, and lentils. Cut back on butter or margarine on bread. Instead, you can dip your bread in a small amount of olive oil.

What is the staple food of the Mediterranean diet? ›

Mediterranean Diet Pantry Staples

Fresh or frozen fish and seafood. Fresh, frozen or canned vegetables (aim for no salt added) and fruits (packed in its own juice or no sugar added)

Can I eat peanut butter on a Mediterranean diet? ›

And as plant-based protein sources that are high in good and unsaturated fats, peanuts and peanut butter are a natural fit within Mediterranean and Flexitarian ways of eating. Unfamiliar with the Mediterranean and Flexitarian diets?

What kind of bread is on a Mediterranean diet? ›

What bread can you eat on a Mediterranean diet? Is sourdough bread allowed on the Mediterranean diet? Any bread that is made from whole wheat, whole grains, sprouts, and sourdough is recommended while on a Mediterranean diet.

What cheese is ok on a Mediterranean diet? ›

Cheese & Yogurt

Dairy products common to the traditional Mediterranean Diet include: brie, chevre, corvo, feta, haloumi, manchego, Parmigiano-Reggiano, pecorino, ricotta, yogurt (including Greek yogurt).

What can I use instead of butter for toast on a Mediterranean diet? ›

The Dietary Guidelines for Americans recommends the Mediterranean diet to promote health and prevent disease. This diet includes: Replacing butter with healthy fats, such as olive oil. Eating primarily plant-based foods, like fruits and vegetables, whole grains, beans and nuts.

What butter can you have on Mediterranean diet? ›

Avoid peanut, safflower, corn and soybean oils. You can also use avocado oil, which can withstand higher temperatures than olive oil. Eliminate margarine; avoid butter, but if you do use it, opt for a high quality butter made from grass-fed milk, such as Kerrygold. Eat a handful of nuts every day.

Can you eat popcorn on Mediterranean diet? ›

This is a common question we are asked, and yes, popcorn is absolutely included on the Mediterranean diet. Popcorn is a whole grain which means it contains more fiber and minerals than refined grains.

Can you eat potatoes on a Mediterranean diet? ›

On the Mediterranean diet, all foods are included. So the good news is, if you love potatoes (who doesn't?!) then you can continue eating them on the Mediterranean diet. Try our Roasted Mediterranean Potatoes made with herbs, heart healthy oil, and vitamin C-rich lemon!

Can I eat peanut butter on the Mediterranean diet? ›

And as plant-based protein sources that are high in good and unsaturated fats, peanuts and peanut butter are a natural fit within Mediterranean and Flexitarian ways of eating. Unfamiliar with the Mediterranean and Flexitarian diets?

Top Articles
Latest Posts
Article information

Author: Duane Harber

Last Updated:

Views: 6086

Rating: 4 / 5 (71 voted)

Reviews: 86% of readers found this page helpful

Author information

Name: Duane Harber

Birthday: 1999-10-17

Address: Apt. 404 9899 Magnolia Roads, Port Royceville, ID 78186

Phone: +186911129794335

Job: Human Hospitality Planner

Hobby: Listening to music, Orienteering, Knapping, Dance, Mountain biking, Fishing, Pottery

Introduction: My name is Duane Harber, I am a modern, clever, handsome, fair, agreeable, inexpensive, beautiful person who loves writing and wants to share my knowledge and understanding with you.