10 Mediterranean Diet Breakfast Recipes for a Good Morning

April 29, 2024

Courtesy of Jackie Newgent

No matter how many fad diets come and go, one thing remains consistent: Experts tout the Mediterranean diet as one of the best for good health. This nutrient-dense eating style is an effective tool against cardiovascular disease, and promotes both healthy aging and longevity. So it only makes sense that starting the day with a Mediterranean diet breakfast is a smart move.

Plus, along with being great for your health, a morning meal following this plan will have some combo of vegetables, fruit, whole grains, lean protein, and healthy fats, so it will fuel you well for the day ahead.

What do people eat for breakfast on the Mediterranean diet?

The same foods that work any time of day are great for a Mediterranean diet breakfast. Eggs, yogurt, vegetables, fruit, legumes, nuts and seeds, whole grains, and lean protein such as seafood and poultry all fit the bill. If you enjoy traditional breakfast foods, there are tons of choices — and if you’re more of a dinner-for-breakfast person, you’ll find plenty of options, too.

Are eggs ok on a Mediterranean diet?

You can eat eggs on a Mediterranean diet. In general, this eating style is plant forward, but there is room for eggs and other types of poultry, as well as seafood. Red meat is less common but still on the menu, with lean cuts emphasized.

Is toast ok on a Mediterranean diet?

Toast is an option for a Mediterranean diet breakfast, as long as the bread is made from whole grains. Since nuts and seeds are also encouraged, you can top your toast with almond butter or another nut- or seed-based spread. Avocado toast also fits the bill.

Here are 10 recipes for delicious, nourished Mediterranean diet breakfasts.

1. Spanakopita Egg Muffins

Courtesy of The Mediterranean Dish

Egg muffins are a fantastic option for meal prep — make a batch over the weekend and you can grab and go for days. These are packed with spinach, onion, feta, and fresh herbs, so they’re full of flavor and loaded with good nutrition.

Try this recipe from The Mediterranean Dish.

2. Red Lentil Bowls with Poached Eggs

Courtesy of Baba Ganosh

Red lentils are quick cooking, so hearty, and a great source of fiber, so they make an excellent breakfast. Here you cook them in broth and combine them with diced tomatoes and parsley, so they’re extra tasty. Poach the eggs the traditional way, or follow the microwave directions in this recipe.

Try this recipe from Baba Ganosh.

3. Breakfast Stuffed Bell Peppers

Courtesy of A Saucy Kitchen

If you love stuffed peppers for dinner, get ready for a morning treat. Stuff colorful and vitamin C-rich bell peppers with sausage, spinach, and eggs, top with cheese, and bake. Prep these over the weekend and then just rewarm on busy mornings.

Try this recipe from A Saucy Kitchen.

4. Greek Yogurt Smoothie

Courtesy of Well Plated

A smoothie is a classic quick breakfast, and this one has a combo of Mediterranean diet mainstays. Blend up Greek yogurt, strawberries, banana, peanut butter, and oats, and get ready to sip a nutrient-rich morning beverage that tastes like a treat.

Try this recipe from Well Plated.

5. Greek Breakfast Salad

Courtesy of Jackie Newgent

Having vegetables in the morning is a fantastic way to move toward your daily goal, and a hearty salad is a simple way to do it. Toss spinach, herbs, and red onion in a simple vinaigrette, and top with fried eggs, cherry tomatoes, and feta — it’s easy and delicious.

Try this recipe from Jackie Newgent.

6. Mediterranean Egg Wrap

Courtesy of Feel Good Foodie

Who doesn’t love a breakfast burrito? This recipe is a Mediterranean version, with eggs, spinach, sun-dried tomatoes, and feta, all wrapped up in a whole-wheat tortilla. Sprinkle on some hot sauce if you like a kick.

Try this recipe from Feel Good Foodie.

7. Breakfast Quinoa Bowl

Courtesy of Emilie Eats

If a sweeter breakfast is your jam, you’ll love this bowl, which is rich in protein and fiber thanks to the quinoa. Simmering the cooked quinoa in non-dairy milk makes it super creamy, and you can top it with any fruit, nuts, seeds, or other toppings you like.

Try this recipe from Emilie Eats.

8. Savory Yogurt Parfait with Cherry Tomatoes and Basil Pesto

Courtesy of Robust Recipes

Give the classic yogurt parfait a new look with vegetables instead of fruit and granola. Layer plain yogurt with pesto, tomatoes, cucumber, feta, and quinoa — it’s a flavorful, protein-packed twist you’ll love. Toss some chopped pitted olives in there, too, if you have them on hand.

Try this recipe from Robust Recipes.

9. Mediterranean Avocado Toast

Courtesy of The Gracious Pantry

Avocado toast on whole-grain bread is so satisfying — and you can make it even better by topping it with classic Mediterranean diet ingredients. Minced red onion, tomatoes, and olives add texture, flavor and even more nutrients to this breakfast favorite.

Try this recipe from The Gracious Pantry.

10. Spinach Artichoke Frittata

Courtesy of Farmgirl Gourmet

Spinach artichoke dip is always a treat — and now you can enjoy it in the morning as part of a make-ahead frittata. Use marinated artichoke hearts for extra flavor, a bit of crushed red pepper flakes for some heat, and a sprinkle of grated Parmesan for depth. This one is delicious for lunch or dinner, too.

Try this recipe from Farmgirl Gourmet.