The Mediterranean diet is consistently ranked as one of the healthiest dietary patterns. It emphasizes whole, minimally processed foods like fruits, vegetables, whole grains, legumes, nuts, olive oil, and fish.
The Mediterranean style of eating also features plenty of herbs and spices, moderate amounts of dairy, eggs, poultry and red meat, and red wine in moderation.
This nourishing diet can be easy to follow when you build meals around delicious Mediterranean staples. Read on for some of the best Mediterranean diet breakfast recipes to help start your day off right.
Greek Yogurt Bowl
Greek yogurt makes the perfect base for a satisfying Mediterranean breakfast. Top it off with fresh fruit like berries or chopped apple, nuts like walnuts or sliced almonds, and a drizzle of honey for added sweetness.
For an extra nutrition and fiber boost, you can add chia seeds, ground flaxseed, or wheat germ. Cinnamon, nutmeg, vanilla extract or lemon zest make tasty additions as well.
Veggie Egg Scramble
Eggs are a Mediterranean diet staple, providing protein to help keep you satisfied plus important nutrients like choline.
Cook eggs in olive oil along with Mediterranean vegetables like spinach, tomatoes, onions, mushrooms or roasted red peppers. Sprinkle in feta or goat cheese for a boost of calcium and healthy fat. Serve with whole grain toast or pita bread.
Avocado Toast
Avocado toast has become popular for good reason – it’s fast, flexible and delicious! Start with whole grain bread or pita toast, then mash avocado on top along with lemon juice, red pepper flakes, and a sprinkle of Parmigiano-Reggiano or feta cheese.
For extra veggies, top with diced tomato or spinach. Serve with a poached or hard boiled egg on the side.
Overnight Oats
For a grab-and-go breakfast, try overnight oats made Mediterranean style. Combine oats with milk or yogurt plus chia seeds, cinnamon, vanilla and honey.
Refrigerate overnight so the oats soak up the liquid and soften. In the morning, stir in fresh fruit like berries, banana or peach, plus nuts for crunch. It’s a hearty, satisfying breakfast.
Shakshuka
Shakshuka is a traditional Mediterranean and Middle Eastern dish of eggs poached in a sauce of tomatoes, olive oil, onions, garlic and spices like cumin and paprika.
It can be simmeredahead and stored in the refrigerator, then gently reheated in the morning for an easy, flavorful breakfast. Serve with good bread to dip in the sauce.
Following a Mediterranean style of eating can lend itself to creative, nourishing breakfasts. Wake up your mornings with veggie-packed eggs, fiber-rich whole grains, healthy fats and fresh fruit. With recipes like these, the Mediterranean diet is easy and delicious to follow.
