By Carl Hanson

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:

Related: 26 Top-Rated Mediterranean Diet Recipes

The Best Mediterranean Diet Breakfasts

1. Poached Eggs Caprese

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.

Photo by bd.weld

2. Eggs and Greens Breakfast Dish

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."

Photo by lovestohost

3. Breakfast Pita Pizza

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.

4. Caprese on Toast

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.

Photo by Jamie Justice Yost

5. Mediterranean Breakfast Quinoa

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."

Photo by Lissa

6. Eggs Florentine

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."

Photo by Baking Nana

7. Chef John's Shakshuka

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."

Photo by Baking Nana

8. Quinoa Breakfast Cereal

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."

Photo by Tammy Lynn

9. Healthy Breakfast Sandwich

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."

Photo by Molly

10. Spinach Feta Egg Wrap

Scrambled eggs mix it up with spinach, sun-dried tomatoes, and feta cheese before getting wrapped up in a warm whole-wheat tortilla.

Photo by newdayvow


Check out our collection of Mediterranean Diet Recipes.


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