10 Mediterranean Diet Breakfast Recipes

The Mediterranean diet is an eating pattern modeled after the dietary habits of people living around the Mediterranean Sea. Its focus on whole grains, fruits, vegetables, olive oil, and seafood (with limited dairy and meat) has been linked to a host of proven health benefits, such as reducing the risk of heart disease and managing type 2 diabetes. U.S. News and World Report has ranked it the number one best diet overall and the best diet for healthy eating. And it's one of the most researched diets out there.

When you think “Mediterranean,” you may imagine hearty, savory meals that make for tasty lunches or dinners, but there’s plenty of opportunity to go Mediterranean at breakfast, too! And that doesn’t mean noshing only on foods inspired by Middle Eastern, southern European, or north African cuisine. (You don’t have to eat baba ghanoush at breakfast unless you really want to.) As long as ingredients jive with the Mediterranean diet philosophy, any flavors can be included.

Baked Eggs with Spinach and Feta

Baked eggs with spinach and feta
Olive Tomato / Elena Paravantes, RDN

Simple? Check. Healthy? Check. Delicious? Yep, that too. These baked eggs with spinach and feta from Olive Tomato only use five ingredients, but emerge from the oven with maximum flavor.

People on just about any diet—from gluten-free to vegetarian to low-sodium—can enjoy this simple, savory breakfast, but its combo of veggies, olive oil, feta, and eggs is especially appropriate for those on a Mediterranean diet.

Fruit and Nut Oatmeal Breakfast Bars

Fruit and nut oatmeal breakfast bars
The Healthy Foodie

Breakfast bars are always a handy choice for busy mornings. Ditch the packaged variety and try your hand at making your own Mediterranean diet-friendly bars.

Building blocks of whole grain rolled oats and whole wheat flour are the foundation of these fruit and nut oatmeal breakfast bars at the Healthy Foodie. Pecans contribute healthy fats. In about 35 minutes from start to finish, this recipe nets 16 bars, supplying you with plenty to last the whole week through.

Greek Yogurt Breakfast Bowls

Greek yogurt breakfast bowls
The Domestic Dietitian

A Mediterranean diet may limit dairy, but Greek yogurt, with its high content of protein and probiotics, is a healthful exception to the rule. These Greek yogurt breakfast bowls from The Domestic Dietitian offer six different ways to enjoy Greek yogurt’s creaminess first thing in the morning—from topping it with pomegranate nibs and pistachios to mixing it up with pineapple, coconut, and chia seed. Try all six!

Low-Carb Portabella Mushroom Baked Eggs

Low carb portabella mushroom baked eggs
Verywell Fit / Kayleigh McMordie, MCN, RDN, LD

 

If you’re looking to go both Mediterranean and low carb, look no further than low-carb portabella mushroom baked eggs from Verywell Fit. With just 7 grams of carbs and 182 calories per serving, these offer a novel preparation of eggs—baked right in the hollows of portabella mushrooms. It’s a fun and tasty way to get extra veggies in at breakfast.

Homemade Granola with Olive Oil and Tahini

Homemade olive oil granola
The Mediterranean Dish / Suzy Karadsheh

As mentioned, on a Mediterranean diet, you don’t have to focus solely on recipes that reflect the cuisine around the Mediterranean Sea–but it certainly doesn’t hurt when you do!

This homemade granola with olive oil and tahini from The Mediterranean Dish is bursting with traditional Mediterranean ingredients. Pistachios, Medjool dates, dried cherries, and—surprise!—tahini combine forces in this unique breakfast. Mix the whole thing up with olive oil and spices and you’ve got a scrumptious, healthy, decidedly Mediterranean granola.

Green Pear Smoothie

Green pear smoothie
The Spruce Eats / S & C Design Studios

There’s a lot more to this green pear smoothie from The Spruce Eats than its name might have you believe. Its bright green hue comes not just from pears, but also from a sizable dose of kale. Still, you probably won’t taste an overpowering veggie flavor here, since fresh ginger, honey, cinnamon, and banana all get added to the mix.

Simply blend all ingredients in a blender and you’re ready to enjoy an antioxidant-rich fruit and veggie breakfast.

Brown Sugar Baked Citrus with Honeyed Yogurt

Brown sugar baked citrus with honeyed granola
Verywell Fit / Stephanie Lang, MS, RDN, CDN

Grapefruit’s tartness is balanced with the sweeter tastes of orange, honey, and brown sugar in this brown sugar baked citrus with honeyed yogurt. In this recipe from Verywell Fit, you’ll “supreme” a grapefruit and orange (a fancy word for removing skin, pith, membranes, and seeds), sprinkle them with brown sugar, then bake them. Once they’ve cooled, serve with yogurt, honey, and granola.

Only need breakfast for one? The recipe halves easily.

Orange Olive Oil Muffins

Orange olive oil muffins
Cook Nourish Bliss / Ashley Jennings

As delicious as baked goods are, they often rely on refined flour, butter, or other less-healthy fats to achieve their light, fluffy crumb. These orange olive oil muffins from Cook Nourish Bliss, on the other hand, come together with heart-healthy olive oil, whole wheat flour, and oat bran (with just a bit of white flour in the mix).

Not only that, they use just a half cup of honey for sweetener and add 1 ½ cups of grated carrots for extra fiber, vitamin A, and vitamin K. We’ll bake to that!

Vegetable Shakshuka with Pesto

Vegetable shakshuka
Simply Recipes / Sheryl Julian

Got a little extra time for a leisurely weekend breakfast? Make the most of the morning with a vegetable shakshuka with pesto from Simply Recipes. Shakshuka is a north African dish of eggs cooked in a tomato sauce. This version loads the skillet with plenty of veggies to make the savory sauce, then lets eggs poach on top. Finish things off with dollops of homemade or store-bought pesto and serve with thick slices of crusty bread.

Hot Millet Breakfast Cereal

Hot millet breakfast cereal
Getty Images / Westend61

The Mediterranean diet encourages consuming plenty of whole grains—and there’s no shortage of good-for-you grains to experiment with. Millet, for example, provides a unique alternative to the usual oats or whole wheat toast you might normally turn to at breakfast. Plus, it’s a gluten-free grain that’s naturally high in protein and fiber.

Try this hot millet breakfast cereal from Verywell Fit, which makes a steamy, comforting bowl. You can dress it up with cinnamon, cardamom, nutmeg, or any other spices you prefer.

Easy Smoked Salmon Breakfast Wrap

Easy smoked salmon breakfast wrap
Two Healthy Kitchens

Most Americans aren’t too familiar with eating fish at breakfast, but an easy smoked salmon breakfast wrap from Two Healthy Kitchens might just change your thoughts about starting the day with seafood.

In this simple wrap, smoked salmon, scrambled eggs, spinach, tomato, capers, and a schmear of cream cheese nestle in a whole wheat flatbread. It’s a grab-and-go breakfast that checks several boxes of a Mediterranean diet: whole grains, veggies, and seafood.

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  1. Dinu M, Pagliai G, Casini A, Sofi F. Mediterranean diet and multiple health outcomes: An umbrella review of meta-analyses of observational studies and randomised trials. Eur J Clin Nutr. 2018;72(1):30-43. doi:10.1038/ejcn.2017.58