The Mediterranean diet is a thing of absolute beauty — whole grains, healthy fats, a little red wine every now and then… what’s not to love, really? Plus, it’s mainly about eating together and sharing food.
(Hands off my halloumi, though, Bob. That’s my goshdarned halloumi and you’re not having it.)
Far from a fad diet, the Mediterranean diet sticks to healthy, accessible staples and doesn’t boast rigid rules or all-or-nothing guidelines.
Instead, it focuses on delicious, nutritious foods that are satisfying and simple to whip up. It’s a sustainable, filling way to go about getting the right types of food in you in the right quantities. Opa! Andele andele! Arrivaderci! Other Mediterranean-sounding words!
Mediterranean food gets a great rep for flavorsome, filling dinners — and deservedly so. However, it’s pretty disregarded in the breakfast department. We want to change that. Stop sleeping on the Med and start embracing it when you wake up.
While we don’t recommend red wine for breakfast, per se, these protein-packed Mediterranean diet breakfasts are a great way to kick-start your day.
1. Mediterranean egg cups
When it comes to protein-packed meal-prep breakfasts, few things beat egg cups. You can prep them en masse and eat them when you feel like it.
Easy to make and easy on the wallet, egg cups are a great way to plan breakfast in advance while allowing for fun when it comes to flavor. They’re literally cups made of egg.
This particular recipe uses bell pepper, mushrooms, goat cheese, and basil to liven up the eggs, all of which we adore, but feel free to substitute any veggie you like.
Broccoli, onion, asparagus, peas, sun-dried tomatoes, sweet potato — you can go absolutely HAM on this template.
2. Low-carb baked eggs with avocado and feta
Oh my laaaaawwwwwwwd. Eggs and avocado would beat any other combination in a fight. It’s time to give them their shine.
There’s something about eggs being served in their own individual dish that makes them feel extra special.
This recipe is a nice upgrade from hard-boiled eggs with avocado slices — a favorite breakfast of ours — with eggs cracked on top of avocado, sprinkled with feta, and baked until the yolk is done (12 minutes should do the trick).
Heck, yes. Wholesome, flavorsome, and interesting. Egg and avocado are here to ply you with healthful fats and kick ass.
We love adding sautéed onion, bell pepper, mushrooms, or spinach to bulk up the veggies, and pairing the whole shebang with whole-wheat toast slices or an English muffin.
3. Mediterranean eggs
Ever heard of shakshuka? This is a Mediterranean spin on the Middle Eastern classic.
Bake eggs with a slew of veggies — in this case, yellow onion, garlic, and sun-dried tomatoes — and top the whole caboodle with feta cheese and fresh herbs.
If you’re a fan of the classics, skip the sun-dried tomatoes and use their canned cousins instead (it makes for some nice dipping!) or spice things up with a touch of harissa paste.
Pro tip: Use whole-wheat pita slices in place of a spoon.
This is about 300 breakfasts in one, and they’re all perfect. Don’t say we don’t spoil you.
4. Mediterranean egg white breakfast sandwich with roasted tomatoes
This sandwich is almost too beautiful to eat. Just look at it. Look at it. But that’s never stopped us before, and this is going right in the piehole without a second thought.
Look at it though. Ugh. It’s such a shame to destroy art. Oh well.
The combination of herb-infused eggs, roasted tomatoes, crunchy bread, pesto, and melted cheese make this simple sandwich a breakfast dream come true. We’ve had actual dreams about this sandwich before. And we had to change the bedsheets afterward.
It’s also incredibly easy to modify. No time to roast tomatoes? Substitute sun-dried ones, pop them in the microwave, or give them a quick sauté.
Don’t love cheese? Skip the muenster, opt for vegan pesto, and use egg yolks to add a bit more flavor. And if whole-grain ciabatta isn’t available, use whole-grain toast of any kind or turn it into an omelet.
5. Smoked salmon and poached eggs on toast
You do the smokey-poachy, and you turn around… that really is what it’s all about.
Yeah, yeah, we know: Avocado toast is old news. You’ve seen one smashed avocado, you’ve seen them all, right?. But there’s a reason this trendy dish is sticking it out in the limelight.
For starters, it’s incredibly filling and delicious, thanks to heart-healthy avocado and fiber-rich whole-grain toast.
But perhaps even better is the fact that it takes mere minutes to make. Like, 14 in total. It takes you longer to think of that snarky comment on this hour’s picture of Jenna’s baby.
This recipe goes nuclear by adding smoked salmon, a poached egg, a splash of soy sauce, and a handful of microgreens. Good morning, VietNOMNOMNOM.
6. Honey almond ricotta spread with peaches
Though the Mediterranean diet is low-dairy, it isn’t no dairy (thank goodness).
This breakfast gets extra points for the crunchy chopped almonds (we love ’em toasted) and the fiber boost from the quinoa.
This recipe is a direct hit right in the creamy cravings for those who prefer a sweet breakfast.
All you need is a whole-grain English muffin — not very Mediterranean, we know, especially post-Brexit, but it’s more a delivery system for fresh ricotta, sliced peaches, berries or figs, and a drizzle of honey.
7. Mediterranean breakfast salad
Suggesting salad for breakfast may immediately make you want to run away screaming, but hear us out.
Breakfast salads aren’t that far from some of your favorite morning meals — they’re full of staples like soft-boiled eggs, avocado, and tomato (not actual staples though).
And though your taste buds may not be screaming for greens first thing in the morning, peppery arugula is a great ingredient for soaking up that runny egg yolk.
This breakfast is a breeze to make (it’s literally harder to not make it) and pairs perfectly with a fresh cup of coffee. Sweet Christmas!
8. Greek yogurt pancakes
Pancakes often get put in the #TreatYourself pile, but if you skip the syrup waterfall and add in some sneaky ingredients, they can actually be quite healthy. Don’t tell Shrove Tuesday that we told you.
This recipe uses Greek yogurt to create a dreamy texture and bulk up the protein, making it a pretty wholesome breakfast.
To take it even further, use whole-wheat flour with a smidge of all-purpose flour (or oatmeal), skip the sugar, sweeten the mix with vanilla extract, and top it with loads of fresh fruit.
Who said people who love pancakes can’t adult? Take this L. Pancakes are awesome.
9. Mediterranean feta and quinoa egg muffins
Wait… muffins? Quinoa? Feta? What the hell is going on?
If you love the idea of egg cups but don’t find them filling enough, try these Mediterranean quinoa muffins. Made with spinach, onion, tomatoes, olives, oregano, eggs, quinoa, and feta, they’re not only full of protein, but also have plenty of fiber.
Plus you’re eating muffins, which we can never not recommend.
To keep the whole affair Mediterranean, we say skip the vegetable oil and use olive oil instead. As for the quinoa, the white variety tends to be less firm when cooked and will blend better with the eggs.
The Mediterranean diet has a whole host of potential benefits. And as you’ve seen over the onslaught of deliciousness in this article, it’s neither hard nor boring to keep up.
Whether you’re having your way with some eggs or baking a unique muffin, you have plenty of options for starting the day on a Mediterranean note.
The only question you’ll have left about the diet is this: When’s lunch?
