15 Healthy Mediterranean Diet Breakfast Recipes To Try

A Mediterranean diet breakfast is one of the most delicious and healthy breakfasts. It includes vegetables, eggs, fish, and omega-3-rich healthy fats like olive oil, seeds, and nuts. Moreover, you don’t need to impose strict calorie restrictions on yourself!

It is time to ditch your monotonous breakfasts. Make your breakfast special and give your day a good start with easy Mediterranean breakfasts. Here are a few interesting Mediterranean breakfast ideas that are healthy and tasty. Give them a try, and we promise – you will not regret it. Check out the recipes below!

At A Glance: Mediterranean Diet

• Principle: A balanced diet rich in healthy fats and fatty fish, fruits, vegetables, and whole grains that avoids salty, sugary foods and processed meats
• Purpose: To improve blood sugar levels, promote weight loss, and reduce the risk of type 2 diabetes and cognitive decline
• Who It Is For: People with chronic heart disease, depression, dementia, and high blood pressure
• Duration: Long-term
• Who Should Avoid: Pregnant and breastfeeding individuals, people with gastrointestinal disorders, and those looking to lose weight
• Cons: Is expensive, may lead to weight gain, and may cause iron deficiency

How To Build A Healthy Mediterranean Breakfast

A Mediterranean diet is a balanced meal rich in nutrition that is loaded with different fruits, veggies, nuts, and healthy oils. The best part is it only cuts out processed meats, red meat, sugar, and salt-laden foods. All you need is a little effort to build a healthy Mediterranean breakfast. Here are a few tips:

1.  Experiment with different veggie combinations.
2.  You can sprinkle finely chopped veggies like carrots or nuts on top.
3.  Try to add fat-free (preferably homemade) vegetable dips or spreads for extra goodness.
4.  Try including whole grain bread in your diet at least twice a week.
5.  Make patties with chickpeas or green peas and freeze them. Bake them before serving.
6.  Marinate your favorite veggies with a little cheese or sour cream. Use it as a side dish.
7.  Try homemade fruit jams in combination with nuts.

These handy tips may help you in building a healthy breakfast. However, you can always try out different combinations. The objective is to include more nutrient-dense veggies and fruits in the diet and cut out processed foods and refined oils.

Here are some breakfast ideas that fit easily into your Mediterranean diet. Scroll down!

Quick Tip

Following the Mediterranean diet has been linked with some potential health benefits. This diet can promote heart health, regulate blood glucose levels, and boosts brain function (1).

Mediterranean Breakfast Recipes

1. Stuffed Spinach Omelet

Ingredients

•  4 cups chopped spinach
•  1 cup chopped parsley
•  3 eggs
•  1 medium onion
•  ½ teaspoon salt
•  2 tablespoons butter
•  5 tablespoons cheese
•  1 tablespoon flour

How To Prepare

1.  Put a pan over low heat and add butter to it. Add onion and fry for 5 minutes.
2.  Add spinach, parsley, and flour and stir the mixture for 2 minutes. Turn off the heat.
3.  Beat three eggs in a bowl and sprinkle salt and pepper over it.
4.  Add the onion and spinach mixture and mix well. Keep it aside.
5.  Add some butter to a pan and pour the egg mixture.
6.  Cook until the bottom turns brown. Turn it and cook on the other side.
7.  Your Mediterranean breakfast omelet is ready!

2. Mediterranean Shakshuka

Ingredients

•  1 small onion
•  4 tomatoes
•  1 medium capsicum
•  1 green chili
•  2 tablespoons olive oil
•  5 garlic cloves
•  1 tablespoon red chili powder
•  1 tablespoon cumin powder
•  1 tablespoon salt
•  1 tablespoon paprika
•  3 eggs
•  1 tablespoon chopped cilantro
•  3 tablespoons chopped spring onions

How To Prepare

1.  Add olive oil to a non-stick pan. Add in the chopped onion, garlic, and chopped tomatoes.
2.  Add paprika, red chili, and cumin powders and salt. Cover the pan with a lid and allow it to cook for 5 minutes.
3.  Add capsicum and green chili and mix well. Make a small space in the pan, crack the eggs, and close it with a lid. Allow them to cook for 5 to 7 minutes.
4.  Garnish with chopped cilantro and spring onion and turn off the flame. You can serve it with bread.

3. Mediterranean Yogurt Bowl

Ingredients

•  Creamy yogurt
•  1 cup strawberries
•  1 cup blueberries
•  1 tablespoon honey
•  1 tablespoon flax seed powder
•  2 tablespoons granola
•  1 tablespoon almond butter

How To Prepare

1.  Add creamy yogurt and berries to a big bowl. You can also add any seasonal fruits.
2.  Add honey, flax seed powder, granola, and almond butter.
3.  Freeze it for 20 minutes and serve!

4. Mediterranean Savory Pancakes

Ingredients

•  ¼ cup natural almond flour
•  ¾ cup oat flour
•  1 teaspoon baking powder
•  ½ teaspoon zaatar spice
•  1 cup chopped spinach
•  ¼ cup sun-dried tomatoes
•  1 small zucchini
•  A pinch of pepper
•  ½ teaspoon salt
•  ½ cup sour cream
•  ¼ cup cheese

How To Prepare

1. Mix all the dry ingredients in a bowl. Add the remaining ingredients and mix well for a thick batter. If you want to include more fiber, you can add two teaspoons of oat bran to the mix.
2.  Allow the batter to rest for 10 minutes.
3.  Heat the pan on low flame and pour a ladle full of batter on it.
4.  Cook on low flame until the bottom turns brown. Turn it to the other side and cook for 2 minutes.
5.  Transfer it to a plate and serve with hummus or zaatar.

5. Mediterranean Pita Pockets

Ingredients

•  2 whole wheat pitas
•  ½ cup hummus
•  2 tomatoes
•  ½ tablespoon black pepper ground
•  1 tablespoon hot sauce
•  2 eggs
•  1 small cucumber
•  2 tablespoons parsley leaves

How To Prepare

1.  Cut the whole wheat pitas in half.
2.  Cut the cucumber and tomatoes and mix them with the chopped parsley.
3.  Boil water in a pan.
4.  Boil eggs in this water for 7 to 10 minutes. Remove the shells and cut them in half. Sprinkle some salt and keep it aside.
5.  Spread the hummus on the pitas.
6.  Add some cucumber slices and tomatoes to the pitas.
7.  Sprinkle some pepper and salt and place a piece of the egg inside the pitas. Add hot sauce and parsley.
8.  Warm these filled pitas on a pan for 5 minutes.
9.  Serve with cheese dip or avocado dip.

6. Mediterranean Sausage Hash

Ingredients

•  ½ cup chopped onion
•  2 potatoes (boiled and mashed)
•  1 cup chopped broccoli florets
•  2 tablespoons olive oil
•  1 cup cherry tomatoes
•  ½ teaspoon dried dill
•  1 teaspoon thyme
•  ½ pound ground breakfast sausage
•  1 teaspoon oregano
•  ¼ teaspoon pepper
•  ½ teaspoon salt

How To Prepare

1.  Add olive oil to a frying pan and heat it on low flame.
2.  Add potatoes and dill. Once potatoes are cooked, add the sausage and onions.
3.  As the sausage turns brown and the onions are cooked, add the broccoli florets and cook them completely. Mix gently and mash the broccoli florets with a ladle.
4.  Add oregano, cherry tomatoes, salt, pepper, and thyme. Cover the pan with a lid and let it simmer for 5 minutes.
5.  Mix well and serve. You can have it directly or as a side dish with pitas.

7. Greek Salad

Ingredients

•  1 cup feta cheese
•  ½ cup olives
•  ¼ cup sliced onions
•  1 cup chopped lettuce
•  1 cup cherry tomatoes
•  1 cup cucumber pieces
•  1 tablespoon olive oil
•  2 tablespoons flax seeds
•  ¼ tablespoon salt

How To Prepare

1.  Add the feta cheese, olives, sliced onions, and lettuce to a large bowl.
2.  Add olive oil and mix the ingredients well.
3.  Add the cherry tomatoes, cucumber pieces, flax seeds, and salt.
4.  Mix all the veggies together and keep the bowl in the refrigerator for 15 minutes.
5.  Consume the salad immediately.

8. Blueberry Banana Overnight Oats

Ingredients

•  ½ tablespoon chia seeds
•  1 mashed banana
•  ½ cup unsweetened coconut milk beverage
•  1 teaspoon maple syrup
•  ½ cup blueberries
•  A pinch of salt
•  1 tablespoon unsweetened flaked coconut
•  1 cup oats

How To Prepare

1.  Add coconut milk, banana, oats, maple syrup, and salt to a jar and stir the mixture. Top it with coconut and blueberries.
2.  Cover the mixture and refrigerate it overnight.
3.  Garnish with chopped nuts.

9. Crispy Egg Avocado Toast

Ingredients

•  1 medium avocado
•  2 teaspoons lime juice
•  1 teaspoon chopped cilantro
•  ¼ teaspoon salt
•  A pinch of pepper
•  2 whole grain, multigrain, or gluten-free bread slices (as preferred)
•  5 tablespoons olive oil
•  1 small tomato
•  2 eggs

How To Prepare

1.  Add olive oil to a frying pan and heat it for a minute.
2.  Add two eggs and cook for 2 minutes.
3.  Season the eggs with a pinch of pepper and salt.
4.  Mash an avocado and add salt and lemon juice.
5.  Toast the slices of bread.
6.  Spread the mashed avocado and egg mixture on the toast.
7.  Garnish it with cilantro and serve.

10. Avocado Smoothie

Ingredients

•  ½ avocado
•  1 cup spinach
•  1 banana
•  1 cup almond milk
•  2 dates

How To Prepare

1.  Cut the avocado, banana, and spinach and blend them with almond milk until you get a smooth mixture.
2.  Transfer the mixture to a glass and serve.
3.  You can also refrigerate it for 10 minutes before serving.

11. Halloumi And Rucola Salad

Ingredients

•  100g rucola
•  200g halloumi cheese
•  15 pitted olives
•  4 sun-dried tomatoes
•  2 tablespoons olive oil
•  1 tablespoon honey
•  1 tablespoon balsamic vinegar
•  A pinch of salt

How To Prepare

1.  Add olive oil, honey, and vinegar to a bowl and mix well.
2.  Cut cheese and rucola into small pieces.
3.  Add the rucola, cheese, tomatoes, and olives to a large bowl and pour olive oil mixture on top. Sprinkle a pinch of salt.
4.  Mix well and serve.

12. Tuna Salad

Ingredients

•  1 cup tuna
•  1 medium tomato
•  ½ cup sweet corn kernels
•  1 cup feta cheese
•  3 tablespoons chopped parsley
•  ¼ cup olive oil
•  ¼ teaspoon black pepper powder
•  1 teaspoon oregano
•  2 tablespoons vinegar
• ½ teaspoon pink Himalayan salt
•  1 teaspoon lemon juice

How To Prepare

1.  Add olive oil, vinegar, lemon juice, oregano, salt, and pepper to a bowl and mix well. Keep it aside.
2.  In another bowl, add cheese, tomatoes, onion, sweetcorn, and parsley and mix gently.
3.  Add tuna to the mixture and combine well.
4.  Serve it immediately.

13. Mediterranean Grilled Vegetable Sandwich

Ingredients

•  1 medium zucchini
•  1 small onion
•  5 olives
•  ¼ cup capsicum
•  ½ cup cherry tomatoes
•  ¼ tablespoon mixed herbs
•  ¼ tablespoon red chili flakes
•  ¼ teaspoon salt
•  1 tablespoon olive oil
•  2 multigrain bread slices
•  2 tablespoons butter
•  2 tablespoons grated cheese

How To Prepare

1.  Cut the zucchini, onion, tomatoes, capsicum, and olives into small pieces.
2.  Add all the vegetables, mixed herbs, red chili flakes, salt, and olive oil to a bowl. Mix well.
3.  Allow the mixture to marinate for 5 minutes.
4.  Add some oil to a frying pan and then add the marinated vegetables.
5.  Cook them for 5 to 6 minutes.
6.  Spread butter on the bread slices on one side and place them on a hot pan.
7.  Spread the grilled vegetables on the bread and add grated cheese.
8.  Place another slice of bread coated with butter on top.
9.  Cook both sides of the bread until it turns golden brown and serve hot.

Trivia

Restricting certain types of foods in the Mediterranean diet may cause some health issues like weight gain (from eating more fat than the recommended amount) and calcium loss (from eating fewer dairy products).

14. Oatmeal With Mandarin-Orange Jam

Ingredients

•  4 tablespoons oats
•  1 teaspoon orange zest
•  1 mandarin
•  2 tablespoons coconut milk
•  1 teaspoon lemon juice
•  1 ¼ glasses water
•  1 tablespoon tahini
•  3 tablespoons honey
•  ½ teaspoon cinnamon

How To Prepare

1.  Add the oats, one glass of water, coconut milk, tahini, and honey in a pan. Allow it to cook for 10 minutes.
2.  In another pan, add the chopped mandarins. Pour some water and add orange zest, cinnamon, and lemon juice.
3.  Allow it to cook for 15 to 20 minutes and then add some honey. Your Mandarin jam is now ready to use!
4.  Put the jam at the bottom of a glass jar and the oatmeal at the top and serve it.

15. Spinach Basil Pesto

Ingredients

•  1 cup basil
•  4 cups spinach
•  ½ cup walnuts or pecan nuts
•  3 tablespoons olive oil
•  ¼ teaspoon pepper
•  ½ teaspoon salt
•  1 tablespoon garlic
•  ¼ teaspoon red chili flakes
•  1 teaspoon lemon zest

How To Prepare

1.  Heat a pan and dry roast walnuts for 2-3 minutes.
2.  Blend the spinach, dry-roasted walnuts, basil, olive oil, lemon zest, pepper, salt, red chili flakes, and water until you get a smooth mixture.
3.  Transfer it to a glass jar and have it with toasted bread.

Frequently Asked Questions

What kind of cereal can you eat on a Mediterranean diet breakfast?

You can include any type of cereal that contains whole grains in your Mediterranean diet breakfast.

Can I drink coffee on the Mediterranean diet for breakfast?

Yes, you can have variations of coffee and tea on a Mediterranean diet breakfast. However, be mindful of any added sugar.

Can I eat pancakes or waffles on the Mediterranean diet for breakfast?

Yes, you can eat pancakes or waffles on the Mediterranean diet for breakfast. You can use whole-grain flour instead of all-purpose flour to make them.

Can I eat bacon or sausage for breakfast on the Mediterranean diet?

Yes, you can eat bacon or sausage for breakfast on the Mediterranean diet. However, processed meats like these should be limited to special occasions as they are high in fats (2) (3).

Are smoothies allowed on the Mediterranean diet for breakfast?

Yes, smoothies are allowed on the Mediterranean diet for breakfast. You can use fruits like bananas, avocados, strawberries, and blueberries or vegetables like spinach and kale for it.

Is the Mediterranean diet easy to maintain?

Yes, the Mediterranean diet is easy to maintain as it does not cut out meat, sugar, saturated fats, or any food completely from the diet. Instead, it emphasizes limiting their usage and incorporating healthy options like whole grains, fruits, and vegetables into your daily diet.

Start your day off right with these 6 delicious and healthy Mediterranean Diet breakfast ideas listed in this video! Check it out now!

Sources

Was this article helpful?

The following two tabs change content below.

• Reviewer
• Author

Shivani SikriPG Diploma in Dietetics & Public Health Nutrition

     

Shivani Sikri is the founder and chief nutritionist at Nutri4Verve and has more than 10 years of experience. She recommends a well-balanced, holistic lifestyle modification approach, based on combinations, metabolism, and genetic and medical requirements of her clients. Her forte lies in therapeutic diets for type 2 diabetes, thyroid, cholesterol, PCOD/ PCOS, fatty liver, heart health, and other metabolic diseases,...more

Aparna MallampalliHealth & Wellness Writer

 

Aparna is a professor-turned-content writer with over 5 years of experience in life sciences. Her passion for writing and interest in the healthcare and wellness industry pushed her toward a career in content writing. She has a master’s degree in microbiology from Osmania University, Hyderabad, and a diploma in nutrition from Fab Academy. She aims to use her knowledge of...more