Top Mediterranean Diet Breakfast Recipes You Can Make in Minutes – Healthy & Delicious!

Start your day with Mediterranean diet breakfast recipes that fuel your body with heart-healthy ingredients and vibrant flavors. The Mediterranean diet has been recognized as one of the best diets in the world. This approach to eating and living is inspired by the countries bordering the Mediterranean Sea, such as Italy and Greece. It is more of a guideline than a strict diet. The Mayo Clinic emphasizes that the Mediterranean diet is primarily plant-based, not meat-based.

Embrace the Mediterranean Breakfast

Mediterranean breakfast foods emphasize whole grains, fruits, vegetables, nuts, and seeds. You will notice that traditional American breakfast staples like bacon and sausage are absent. The Mediterranean diet is all about lifestyle. This eating philosophy is based on the longevity of people in the Mediterranean region. Researchers have observed more than just eating habits.

Why Choose a Mediterranean Diet Breakfast?

When exploring Mediterranean diet breakfast recipes, you'll discover that they offer a variety of benefits:

Focus on Whole Foods: Mediterranean breakfasts prioritize whole grains like oats, quinoa, and barley, providing sustained energy.
Plant-Based Emphasis: These breakfasts are rich in fruits and vegetables, providing essential vitamins, minerals, and antioxidants.
Healthy Fats: Nuts, seeds, and olive oil contribute healthy fats that support heart health and overall well-being.
Minimal Processed Foods: The Mediterranean diet encourages avoiding processed foods, refined sugars, and unhealthy fats.

Quick and Easy Mediterranean Diet Breakfast Recipes

Here are some quick and easy Mediterranean diet breakfast recipes:

1. Breakfast Quinoa Bowl

This breakfast quinoa bowl aligns with the Mediterranean diet's emphasis on whole grains, fresh fruit, and nuts. It's a satisfying alternative to oatmeal. Cook the quinoa in advance. Place the quinoa, milk, cinnamon, maple syrup, and kosher salt in a saucepan. Transfer to bowls and top with berries, sliced almonds, coconut flakes, pepitas, and a drizzle of nut butter. Serve immediately.

2. Baked Oatmeal

Baked oatmeal is a wholesome and filling option made with Mediterranean diet ingredients like oats and bananas. It's vegan and contains no eggs or dairy.

3. Healthy Breakfast Sandwich

This healthy breakfast sandwich is an easy way to load up your mornings without relying on sugar.

4. Flourless Banana Oatmeal Pancakes

These healthy banana oatmeal pancakes are flourless and made in a blender for quick and easy breakfasts. Enjoy fluffy, satisfying pancakes packed with wholesome oats and natural sweetness. Made entirely with rolled oats instead of flour, they're deliciously satisfying and will keep you full until lunchtime. These muffins have a secret: they're made of 100% oats and no flour! Throw bananas, oats, and a few other ingredients into a blender and blend them up. Then bake, and you'll be amazed at the fluffy texture when they come out of the oven.

5. Salmon Toast

Salmon toast is a simple toast of whole grain bread loaded with fluffy whipped ricotta, smoked salmon, capers, and fresh dill. Gourmet has never been as simple as this Avocado Toast with Smoked Salmon, Fresh Dill, and Capers! This is the perfect blend of flavors: salty capers and smoked salmon, tangy lemon juice, the crispy bite of red onions paired with creamy avocado and warm crunchy toast. This takes about 10 minutes to make and is ideal on the weekend when there is time to really savor the flavor.

6. Smoothie Bowl

This quick and easy smoothie bowl is a great Mediterranean diet breakfast idea! Instead of sipping the fruity puree through a straw, try it in a bowl loaded up with toppings.

Read also: Delicious Mediterranean Recipes

7. Carrot Cake Overnight Oats

These easy carrot cake overnight oats are a deliciously healthy make-ahead breakfast that melds the classic flavors with whole grains for a nutritious start to the day!

8. Yogurt Bowl

This satisfying yogurt bowl is packed with protein, fiber, and flavor, and it's easy to customize with your favorite toppings. Looking for an easy Mediterranean breakfast recipe? Layer Greek yogurt, berries, and homemade granola in a glass. It looks fancier than it actually is.

9. Tofu Scramble

This tofu scramble tastes extraordinarily similar to the flavor and texture of scrambled eggs and is hearty and satisfying!

10. Oatmeal Muffins

These oatmeal muffins are the perfect easy and healthy breakfast, made without any refined flour or sugar! Ready in just 5 minutes of prep thanks to your blender, they're naturally sweetened and packed with whole grain goodness.

11. Strawberry Shortcake Pancakes

These strawberry shortcake pancakes turn the classic dessert into a healthy breakfast!

12. Peanut Butter Oatmeal

This peanut butter oatmeal is an ideal healthy and easy Mediterranean breakfast recipe, featuring whole grains and nuts. Top it with fresh fruit for a hearty start to the day.

13. Chickpea Pancake Breakfast Sandwich

This breakfast sandwich is a savory breakfast that takes just minutes to whip up! The chickpea pancake filling has a similar flavor and texture to scrambled eggs.

14. Cottage Cheese on Toast

Need a Mediterranean diet breakfast in 5 minutes? Try cottage cheese on toast! This simple way to make a tasty meal is satisfying every time.

15. Savory Oats with Egg and Kale

This savory breakfast idea will surprise you. It makes a pot of chewy toasted oats that are irresistibly tasty, topped with a fried egg and garlicky sautéed kale. The Mediterranean diet breakfast encourages minimal eggs and dairy, but this concept uses less than 1 egg per serving and diet-approved cottage cheese!

16. Berry Baked Oatmeal

This pot of oats has an irresistible sweet berry flavor that’s nuanced with cinnamon, allspice, and a hint of vanilla.

17. Pecan Energy Bars

Don't have time in the morning to make Mediterranean diet breakfasts? Meal prep a batch of pecan energy bars!

18. Overnight Oats

Leave rolled oats in the fridge overnight with milk, and it magically makes them into a sort of porridge.

19. Acai Bowls

Acai bowls are smoothies made with the Brazilian acai berry and have become very popular. This tasty Mediterranean diet breakfast relies on fruit and nuts to make a nutrient-dense start to the day.

20. Avocado Toast

Avocado toast is the perfect Mediterranean diet breakfast recipe! Smash a ripe avocado onto whole grain toast. Top it with an egg for added protein (this diet recommends 1 egg per day). Enjoy our savory avocado toast recipe topped with caramelized balsamic onions.

21. Sweet Potato Hash Browns

Sweet potato hash browns are simple to whip up with shredded sweet potatoes, olive oil, a little cornstarch to keep them crispy, and salt and pepper. Add an egg or a tofu scramble, and breakfast is served!

Traditional Mediterranean Breakfasts

Here are some traditional Mediterranean breakfasts from across the region:

Pan con Tomate (Spain): This simple breakfast consists of toasted bread rubbed with garlic and ripe tomato, then drizzled with olive oil and sprinkled with salt.
Spanish Tortilla (Spain): A thick omelet made with potatoes and onions, often served as a weekend brunch dish with bread and tomato salad. Tortilla de patata is among the most traditional dishes of Spain.
Buckwheat Pancakes: A healthy and delicious alternative to traditional pancakes.
Mediterranean Omelette (Crete): A light and flavorful omelet with vegetables and herbs. A light and delicious Mediterranean omelette by cookbook author and Crete native, Koula Barydakis.
French Breakfast Quiche: A vegetarian quiche perfect for a weekend brunch.
Frittata: A traditional Italian egg dish that can be made with various vegetables and cheeses. Try this traditional frittata in only 30 minutes.
Almond Biscotti (Cantucci) (Italy): Traditional Italian twice-baked cookies, perfect with coffee. Bake your own almond biscotti (cantucci), traditional Italian twice-baked cookies. Prep in 15 minutes, bake for 30.
Harcha (Morocco): Moroccan semolina biscuits, often eaten on Sundays or for breakfast. Harcha, or Moroccan Semolina Biscuits, are very popular in Morocco and are eaten often on Sundays as well as for breakfast or kaskrout (afternoon tea time). They can be served with sweet or savory foods and sometimes are stuffed with vegetables.
Lebanese Breakfast Cereal with Fruit and Nuts (Lebanon): Bulgur wheat mixed with fruit and nuts, a nutritious and filling breakfast. In Lebanon, bulgur is used much more often than in a typical American diet. It is used in salads such as Tabbouleh (tabouli), meatloaf and is blended with lentils and cabbage to make Lebanese pilaf. When bulgur is made, there is often extra bulgur. Hence the creation of Lebanese breakfast cereal with fruit and nuts.
Greek Yogurt and Honey (Greece): Thick, tangy Greek yogurt drizzled with honey. I have been eating yogurt and honey as a Mediterranean diet breakfast for many years. Lately, I have also been eating avocado toast for breakfast. Then I came up with an idea: why not combine yogurt and honey with avocado? The first time I had this on the Greek Island of Crete, I thought it tasted better than any ice cream sunday I had ever eaten. It really is that good! You want to make sure you have real thick, full fat Greek yogurt and a high quality honey to really experience the true goodness of this simple Mediterranean Diet breakfast. I recommend the Fage brand of yogurt and, if possible, a local raw honey.
Ful Medames (Egypt): A traditional Egyptian breakfast of stewed fava beans. Most of us would not think to eat beans for breakfast, but in Egypt, it is what is eaten daily for breakfast. I think if you try Claudia Roden’s Ful Medames recipe you will be convinced!
Shakshuka: Fresh tomatoes stewed in extra virgin olive oil, cumin, smoked paprika all spiced up even more with a jalapeño pepper and then topped with sunny-side up eggs. Shakshuka is one of my favorite Mediterranean breakfasts of all time. It is simple, quick to make and has an amazingly authentic taste.
Avocado on Toast (Creative): This is for the cook who might love avocado on toast, but would like to get a bit more creative. Although this can be eaten for lunch as well, I enjoy it best at breakfast.
Traditional Mediterranean Breakfast (Crete): From start to finish, you can experience a traditional Mediterranean Diet breakfast from the island of Crete in 15 minutes. This easy and quick breakfast comes from Koula Barydakis and Bill Bradley’s cookbook: Foods of Crete: Traditional Recipes from the Healthiest People in the World.
Torta (Italy): Try this traditional Italian breakfast torta full of fresh jam and delicious crumble.

Mediterranean Breakfast Bowls: A Customizable Option

People often ask me for Mediterranean diet breakfast ideas that are easy and quick to make. These healthy breakfast bowls are a big hit with my family! I love savory breakfasts, from these breakfast bowls to savory yogurt bowls and even savory oatmeal. These are made with eggs and hummus (for a good bit of fiber and satisfying protein) along with veggies, sautéed in extra virgin olive oil. With the hummus made ahead of time, it takes 15 minutes to put together, and you’ll have the perfect power bowl to get the day started! And, if you prefer, you can prepare these bowls ahead of time too and enjoy them for several days.

What Goes in a Great Breakfast Bowl?

Like my savory yogurt bowls, I like to think of these hummus bowls as a great way to use up what ingredients and vegetables I have on hand to make a colorful and satisfying savory breakfast bowl. Start with the protein. In my case, I went for protein from two different sources, eggs and hummus (chickpeas are powerhouse with loads of additional nutrition as well as plant-based protein). Make this bowl your own and cook up the eggs You can cook up the eggs any way you want, and you can use egg whites only if you need to. And you don’t have to stick to plain hummus, try avocado hummus, roasted red pepper hummus, beet hummus, or even white bean hummus. Add in any number of veggies you like or have on hand. You can use raw or cooked veggies here. In today’s bowls, I have some cherry tomatoes, mushrooms and spinach cooked in a bit of extra virgin olive oil. But if you have some roasted veggies leftover from last night’s dinner, this is a great place to add them! My Italian roasted vegetables, crispy roasted broccoli, or roasted sweet potatoes are all good to use here. Add spices and seasonings. If you want to keep things simple with a dash of salt and pepper, that is totally fine. But I’ll often use a little Aleppo pepper, za’atar, cumin, oregano…etc. Throw in olives, pickles, herbs, or other flavor makers you like. In this case, I threw in some briny kalamata olives! Serve with your favorite bread (optional). I do pita or Jerusalem bagels sometimes.

Ingredients for Mediterranean Breakfast Bowls

These healthy breakfast bowls (with eggs) require only a handful of fresh, flavorful ingredients and your favorite seasonings. The great thing about making these is how easy they are to adapt to your preferred ingredients, so feel free to change things up like I mentioned earlier.

Eggs: These can be cooked to your liking. Cook the eggs to your liking. I went with soft boiled eggs, but scrambled, sunny-side up or any way you like them will work. (Boiled eggs can be cooked in advance and refrigerated for later use).
Extra virgin olive oil: Use a high-quality olive oil to saute the vegetables. Heat 2 tablespoons olive oil in a large skillet.
Vegetables: Season the mushrooms with salt and cook until browned. Add the cherry tomatoes, spinach, garlic. Season with another pinch of salt. Cook briefly, 2 to 3 minutes, till warmed through and the spinach wilts.
Olives: Optional…you can use other pickled vegetables, herbs or anything more you like. In this case, I threw in some briny kalamata olives!

How to Make Mediterranean Breakfast Bowls

These healthy breakfast bowls are so easy to make - just prepare the eggs, cook the vegetables, assemble and enjoy!

Cook the eggs: You can prepare your eggs any way you like.
Cook the vegetables: Season the mushrooms with salt and cook until browned.
Assemble the bowls: Divide the vegetables among 4 bowls. Add the hummus and eggs. Divide the mushroom, spinach and tomato mixture among 4 bowls. Add the eggs and hummus next.

Vegan Mediterranean Breakfast Bowl

It’s easy to turn this into a vegan breakfast bowl! All you need to do is omit or substitute the eggs. If you want to substitute them, make-ahead falafel is a great option and so is fried tofu. Of course, you can always just add more vegetables.

Make-Ahead Tips

It’s best to make your own homemade hummus a couple days ahead, but quality store-bought hummus is fine. You can make all the components of these breakfast bowls ahead of time and store them in the fridge in separate containers. My preferred way to prepare these bowls ahead of time is to simply prepare the different components- the hummus, boiled eggs, and sauteed vegetables-and store them in separate containers in the fridge. But if you like, you can fully assemble the bowls and cover them tightly to keep in the fridge for up to 3 days. Do not reheat, they will be best at room temperature.

Perfect Greek Scrambled Eggs

Perfect Greek Scrambled Eggs are simple and fast and just perfect to enjoy on the Mediterranean Diet. Spinach, creamy feta and scallions makes this a simple, but tasty, breakfast that can be steaming next to coffee within minutes. Eggs are allowable in the Mediterranean Diet; however, eggs are higher up on the pyramid. What this means is that you should enjoy eggs occasionally rather than daily. What I love about Perfect Greek Scrambled Eggs, is that my Sweetheart only needs two eggs, instead of his normal three eggs. It is loaded with Spinach and rich, creamy feta and he never misses the third egg. I love spinach and we go through several tubs of fresh baby spinach a week. Olive Sunshine readers, what are your thoughts on leaving the stems in the Perfect Greek Scrambled eggs? Is it a yay or nay? To make this the perfect meal for the Mediterranean Diet, serve it with a side of fruit or slices of tomatoes and a piece of whole grain toast. You could also use a whole wheat pita, or a wheat tortilla wrap, and make it a breakfast-on-the-go. This Olive Sunshine recipe is not exotic, unique or difficult. It is simple, eggs in the Mediterranean Diet are allowable and most importantly delicious.

Embrace the Mediterranean Lifestyle

Simply eating Mediterranean diet breakfast recipes is not all there is to it! For example, you may want to eat meals with people in your community. Or, share this list of Mediterranean diet recipes with others so you can each cook them in your separate homes.

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