13 Mediterranean Breakfasts You’ll Want to Devour Right Now
Two words: Greek guacamole.
It’s not exactly feasible to book an impromptu flight to Mediterranean countries like Greece, Spain, and Israel on the regular. But you can certainly channel their eating habits for breakfast. The Mediterranean diet has been around for some time, and this year it was dubbed the most effective “diet”—or more accurately, eating lifestyle—by U.S. News for its ability to promote heart health and reduce the risk of cancer, Alzheimer’s , Parkinson’s disease, and so much more.
On the diet, you’ll primarily eat lean meats, fish, fresh produce, whole grains, nuts, legumes, herbs, and moderate amounts of red wine. What’s not to love? Try one of the healthy Mediterranean breakfast recipes here—no transatlantic flight required.
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Mediterranean Scrambled Eggs
Scrambled eggs are the easiest things to make, and this heart-healthy breakfast packs in a full serving of veggies like yellow peppers, cherry tomatoes, spring onions, and black olives (well, technically a fruit!). Throw the mix onto a piece of whole grain toast, and you’ll be as golden as the Mediterranean sun.
Per serving: 249 calories, 17 g fat (4 g saturated), 13 g carbs, 4 g sugar, 334 mg sodium, 3 g fiber, 14 g protein
Watermelon, Feta, and Balsamic “Pizza”
Grab a couple refreshing slices of this breakfast pizza before your morning commute that mixes the complementary flavors of feta, mint, olives, and balsamic.
Per serving: 90 calories, 3 g fat (1 g saturated), 14 g carbs, 12 g sugar, 148 mg sodium, 1 g fiber, 2 g protein
Mediterranean Egg Muffins With Ham
Avocado, Tomato, Gouda Socca Pizza
Avocado toast is pretty much mandatory on this diet, but this recipe takes it up a notch with gluten-free chickpea flour as its base, plus sprouted grains and gouda to round out the flavors and nutritional profile.
Per serving: 416 calories, 25 g fat (5 g saturated), 37 g carbs, 7 g sugar, 257 mg sodium, 10 g fiber, 15 g protein
Gingerbread Breakfast Quinoa Bake With Banana
This heart-healthy breakfast includes whole grains, fruit, and plenty of protein-packed nuts—all signatures of a Mediterranean breakfast. It tastes like a totally decadent comfort food that can also satisfy your craving for a mid-day treat.
Per serving: 213 calories, 4 g fat (0 g saturated), 41 g carbs, 18 g sugar, 211 mg sodium, 4 g fiber, 5 g protein
Greek Goddess Bowl
Vegan tzatziki and red pepper hemp tabbouleh top crispy baked chickpeas for a satisfying crunch in this savory breakfast.
Per serving: 519 calories, 35 g fat (20 g saturated), 50 g carbs, 20 g sugar, 609 mg sodium, 13 g fiber, 12 g protein
Greek Guacamole
Avocado toast is nearly a perfect food on its own, but this recipe allows you to top your morning toast with that extra Mediterranean edge. If you’re into sun-dried tomatoes, kalamata olives, and fresh chopped parsley, you’ll want this dip to be the first thing you eat every morning.
Per serving: 110 calories, 10 g fat (2 g saturated), 6 g carbs, 1 g sugar, 54 mg sodium, 4 g fiber, 1 g protein
Feta Frozen Yogurt
Feta and Greek yogurt are the perfect way to get your calcium and protein, while a dose of honey provides natural sweetness and trace minerals.
Per serving: 161 calories, 10 g fat (7 g saturated), 7 g carbs, 12 g sugar, 329 mg sodium, 0 g fiber, 7 g protein
Greek Omelette Casserole
Whip up a big batch in the morning and reheat it the next day (either for breakfast or dinner!). With flavors like sundried tomato-infused feta cheese and fresh dill, you can’t go wrong with this dish, no matter the time of day.
Per serving: 196 calories, 12 g fat (4 g saturated), 5 g carbs, 3 g sugar, 536 mg sodium, 1 g fiber, 10 g protein
Mediterranean Stuffed Sweet Potatoes With Chickpeas and Avocado Tahini
Since sweet potato avocado toast is a thing, why not aim for extra energy (and deliciousness) and grab the entire veggie? Sesame seed tahini gives this staple an extra creamy layer full of healthy fats.
Per serving: 308 calories, 15 g fat (2 g saturated), 38 g carbs, 5 g sugar, 307 mg sodium, 8 g fiber, 7 g protein
Cauliflower Fritters With Hummus
Hummus is to the Mediterranean diet what oxygen is to the human body—one doesn’t exist without the other. The veggie of the moment (looking at you, cauliflower) gets a satisfying upgrade dipped in chickpea goodness. And it’s basically the easiest way to start your day off on the right plant-based note.
Per serving: 333 calories, 13 g fat (2 g saturated), 45 g carbs, 9 g sugar, 323 mg sodium, 13 g fiber, 14 g protein
Mediterranean Tuna Salad
Pop it on a whole wheat English muffin or wrap it in a leaf of lettuce—no matter which delivery system you choose, this protein-packed tuna salad will keep you full for hours.
Per serving: 250 calories, 17 g fat (3 g saturated), 3 g carbs, 1 g sugar, 606 mg sodium, 1 g fiber, 21 g protein
Greek Salad Sushi
Finally—an excuse to eat sushi for breakfast! Since there’s no white rice to weigh you down, this bright-hued and crispy breakfast is the perfect way to get your fill of protein, fiber, and vibrant Mediterranean flavors.
Per serving: 54 calories, 2 g fat (15 g saturated), 5 g carbs, 1 g sugar, 94 mg sodium, 3 g fiber, 4 g protein
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