20 Mediterranean Diet Breakfast Recipes
Try these Mediterranean diet breakfast recipes, delicious and vibrant ways to start the day inspired by this heart-healthy way to eat! Fuel your day with fresh flavors and feel-good ingredients.
Want to start your day with the Mediterranean diet? We, Sonja and Alex, are married cookbook authors and experts in the Mediterranean style of eating and living. This diet has been called one of the healthiest in the world, focusing on whole food ingredients and lots of fruits and vegetables. Luckily, it’s also an incredibly delicious and satisfying way to eat: we know from experience!
But how to start the day with this philosophy? We’ve researched the best Mediterranean diet recipes to jump start your morning.
What’s the Mediterranean diet?
The Mediterranean diet has been called one of the best diets in the world according to US News and World Report. This way of eating and living derives from the countries that border the Mediterranean Sea, like Italy and Greece. It’s not a strict diet, but more at set of guidelines. Here’s how the Mayo Clinic defines the Mediterranean diet:
- Daily consumption of vegetables, fruits, whole grains and healthy fats (like olive oil)
- Weekly consumption of fish, poultry, legumes (beans & lentils), and eggs
- Moderate portions of dairy products
- Limited intake of red meat and added sugar
Mayo Clinic stresses that the Mediterranean diet is plant-based, not meat based. Why eat this way? According to a study by The American Journal of Medicine, “the Mediterranean diet is arguably the best-studied and most evidence-based diet to prevent not only cardiovascular disease, but also other chronic diseases, as it has become the standard for healthy eating.”
What does a Mediterranean diet breakfast look like?
When it comes to a Mediterranean diet breakfast, this way to eat focuses on whole grains, fruits and vegetables, and nuts and seeds. It’s a stark contrast to the typical dairy, eggs, meat, and sugar found in an American-style breakfast. Per the Cleveland Clinic, here is what breakfast foods for the Mediterranean diet should look like:
- Whole grains like oats, quinoa, barley, and so forth. Prioritize whole wheat or whole grain bread.
- Fruits and vegetables
- Nuts and seeds
- Yogurt in moderation
- Milk and natural or light cheeses in moderation, like cottage cheese, ricotta (per the Cleveland Clinic and Mayo Clinic)
- Eggs in moderation (1 egg per day)
- Olive oil (instead of butter)
You’ll notice there is no mention of bacon or sausage here, which can be common in American breakfasts. Eggs and dairy should be eaten at a minimum: make sure to balance them with what you eat in the rest of the day!
It’s all about the lifestyle.
The Mediterranean diet is all about the lifestyle. This eating philosophy originated based on the longevity of people in the Mediterranean, and researchers observed more than just eating habits. So, simply eating Mediterranean diet breakfast recipes is not all there is to it! Here’s what’s important in addition to food:
- Stay active and exercise regularly.
- Avoid smoking.
- Reduce the amount of stress in your lifestyle.
- Actively participate in community: be invested and engaged in the people around you.
For example, you may want to eat meals with people in your community. Or, share this list of Mediterranean diet recipes with others so you can each cook them in your separate homes. And now, let’s get to the recipes!
20 Mediterranean diet breakfast recipes
This Breakfast Quinoa Bowl aligns with the Mediterranean diet's emphasis on whole grains, fresh fruit, and nuts as a cornerstone! It's an alternative to oatmeal that's just as satisfying. Load it up with toppings like fresh berries, pumpkin seeds, and nut butter.
Baked oatmeal is wholesome and filling, made with Mediterranean diet featured ingredients like oats and bananas. It's vegan so has no eggs or dairy, helpful for this lifestyle. Topped with a little nut butter and banana slices, it’s a wholesome treat.
This Healthy Breakfast Sandwich is an easy way to load up mornings without basing them around sugar. The spinach feta filling is full of hearty flavor, made with only one egg, and it’s topped off with mashed avocado for more healthy fats.
These healthy banana oatmeal pancakes are flourless and made in a blender for quick and easy breakfasts! Enjoy fluffy, satisfying pancakes packed with wholesome oats and natural sweetness. (Use the olive oil option in the recipe.)
Salmon toast is a simple toast of whole grain bread loaded with fluffy whipped ricotta, smoked salmon, capers and fresh dill. Each bite is a burst of smoky, creamy, rich, briny, salty and fresh!
This quick and easy smoothie bowl is a great Mediterranean diet breakfast idea! Instead of sipping the fruity puree through a straw, try it in a bowl loaded up with toppings. It’s a satisfying blend of textures and flavors that makes a healthy way to start the day!
These muffins have a secret: they're made of 100% oats and no flour! Throw bananas, oats and a few other ingredients into a blender and blend them up. Then bake and you'll be amazed at the fluffy texture when they come out of the oven. Top with almond butter and they're a filling way to start the day.
This tofu scramble tastes extraordinarily similar to the flavor and texture of scrambled eggs: and it’s so hearty and satisfying! It’s hard to find healthy egg-free breakfast ideas, and this one is delicious and takes only 10 minutes to make!
This peanut butter oatmeal is an ideal healthy and easy Mediterranean breakfast recipe, featuring whole grains and nuts. Top it with fresh fruit and it's a hearty way to start the day.
This breakfast sandwich is a savory breakfast that takes just minutes to whip up! The chickpea pancake filling has a similar flavor and texture to scrambled eggs. Pile it high on a toasted sourdough muffin with tomato and avocado and it’s satisfying and totally plant based!
Need a Mediterranean diet breakfast in 5 minutes? Try cottage cheese on toast! This simple way to make a tasty meal is not rocket science, but it’s incredibly satisfying every time. Spread this high-protein cheese onto a piece of toast and add savory toppings.
This savory breakfast idea will surprise you. It makes a pot of chewy toasted oats that are irresistibly tasty, topped with a fried egg and garlicky sautéed kale. Eating a veggie-filled healthy breakfast just got easier!
The Mediterranean diet breakfast encourages minimal eggs and dairy, but this concept uses less then 1 egg per serving and diet-approved cottage cheese! It’s deliciously savory and hearty and simple to whip up, packed with veggies like spinach and red peppers.
This pot of oats has an irresistible sweet berry flavor that’s nuanced with cinnamon, allspice and a hint of vanilla. Even better is the color: the brilliant-purple hue makes it that much more fun to eat your breakfast.
Looking for an easy Mediterranean breakfast recipe? Layer Greek yogurt, berries and homemade granola in a glass, and looks loads fancier than it actually is. This parfait is ideal for a quick make-ahead breakfast: just layer it right before serving!
Don't have time in the morning to make Mediterranean diet breakfasts? Meal prep a batch of pecan energy bars! The sweet flavor is reminiscent of pecan pie, and they’re full of superfoods like pecans and chia seeds.
Leave rolled oats in the fridge overnight with milk, and it magically makes them into a sort of porridge. Eat them cold topped with berries or nut butter and they're a hearty way to start the day!
Acai bowls are smoothies made with the Brazilian acai berry, and have become very popular here in the US lately! This tasty Mediterranean diet breakfast relies on fruit and nuts to make a nutrient dense way to start the day.
It may be simple, but avocado toast is the perfect Mediterranean diet breakfast recipe! Smash a ripe avocado onto whole grain toast and call it a meal. Top it with an egg for added protein (this diet recommends 1 egg per day).
Last up in our Mediterranean diet breakfast recipes: sweet potato hash browns! They're simple to whip up with shredded sweet potatoes, olive oil, a little cornstarch to keep them crispy, and salt and pepper. Add an egg or a tofu scramble and breakfast is served!
Mediterranean Diet Breakfast Recipes
Prep Time: 5 minutes- Cook Time: 5 minutes
- Total Time: 10 minutes
Yield: 2 servings
Print Recipe
Pin RecipeDescription
This breakfast quinoa bowl is a hearty and healthy Mediterranean diet breakfast recipe! Load up this whole grain with tasty toppings.
Ingredients
For the quinoa
- 2 cups cooked quinoa (not dry!)
- ½ cup milk of choice (dairy or oat milk for vegan)
- 1 teaspoon ground cinnamon
- 2 tablespoons maple syrup
- ⅛ teaspoon kosher salt
For the toppings
- Fresh berries (we used blueberries and raspberries)
- Sliced almonds
- Coconut flakes
- Roasted salted pepitas (pumpkin seeds)
- Nut butter
Instructions
- Cook the quinoa in advance, following the instructions in How to Cook Quinoa. Refrigerate until serving or proceed to Step 2.
- Place the quinoa, milk, cinnamon, maple syrup and kosher salt in a saucepan. Heat for 3 to 4 minutes over medium heat until warmed though, stirring occasionally.
- Transfer to 2 bowls. Top each serving with berries, sliced almonds, coconut flakes, pepitas, and a drizzle of nut butter. Serve immediately. Leftover breakfast quinoa stores for 4 to 5 days refrigerated; warm gently before serving.
Notes
Note that the prep time assumes pre-cooked quinoa.
Category: Breakfast
Method: Stovetop
Cuisine: Mediterranean Diet- Diet: Vegetarian
Keywords: Mediterranean diet, Mediterranean diet breakfast
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Sonja Overhiser
April 03, 2024 at 09:30AM
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