10 Best Mediterranean Diet Breakfast Recipes
It's easy to follow the Mediterranean diet at dinner or lunch. But don't sleep on breakfast! The principles of the Mediterranean diet are the same in the A.M. as for any other time -- choose healthy whole foods, including lots of fruits and veggies, and limit heavily processed foods and saturated fats. Where you can, use healthy olive oil as the cooking fat or to drizzle over breakfast scrambles, whole-wheat toasts, and more. Go big on healthy seasonal vegetables where you can -- and enjoy some sliced fruit on the side or as a snack. Here's what you eat for breakfast on the Mediterranean diet:
The Best Mediterranean Diet Breakfasts
Perch poached eggs atop slices of tomato and mozzarella cheese and English muffins slathered in pesto. "Absolutely delicious!" says Rhianna. "I made my own fabulous fresh pesto to top the poached egg. The egg poached nicely." Stephany, meanwhile, added turkey bacon and used whole wheat English muffins.
Start the day off with a healthy medley of greens: arugula, chard, and spinach. "This was a nice way to add some veg to breakfast," says lovestohost. "This would make a really nice egg component to a breakfast sandwich."
Spread pesto over pita rounds; top with crispy bacon, scrambled eggs, chopped tomato, mushrooms, and spinach. And garnish with slices of avocado if you like.
Traditional Italian caprese salad tops lightly toasted bread. "Fresh ingredients are key to this recipe," says hamalpn. Meanwhile, Dianne recommends drizzling a balsamic glaze over the top. "And the garlic rubbed on the toast is essential," she says.
Here's a nutty cinnamon quinoa with dates, apricots, toasted almonds, and honey. "A fantastic dish!" raves Robin Hartman. "The perfect combination of sweet, salty, and nutty. Great texture. Wasn't too heavy or too light, perfect for a breakfast dish and held me over just fine until lunch time. Definitely a wonderful dish to start the day with."
Spinach, mushrooms, and cream cheese are scrambled up with eggs and garlic. "Yummy!" says naples34102. "I NEVER say yummy, but in this case it was the first word that entered my mind when I thought about how I'd describe this. Maybe it's because I love spinach, mushrooms and garlic, and particularly when all three are used at once."
This North African one-dish-meal features a spicy tomato and pepper sauce slowly simmered and finished with eggs on top. "Fast, easy, and delicious," says Chef John. "Be sure to cook your sauce until the veggies are nice and soft and sweet. Once the eggs go in, you can finish covered on the stove, or just pop the pan into a hot oven until they cook to your liking."
Quinoa gets up for breakfast, starring here as a hot cereal with apricots, almonds, flax seeds, and warm spices. "A nice change from the usual bowl of oatmeal, this is jam-packed with nutrients and energy!" says laur_218. "Serve warm with milk. If sweetness is desired, add a splash of maple syrup or honey."
Something like a caprese salad with an egg on it sandwiched between whole-wheat English muffins. Molly calls it "a quick and easy breakfast with whole grain muffins, egg whites, spinach, and fresh tomato."
Scrambled eggs mix it up with spinach, sun-dried tomatoes, and feta cheese before getting wrapped up in a warm whole-wheat tortilla.
Check out our collection of Mediterranean Diet Recipes.