What Do You Eat For Breakfast On A Mediterranean Diet? – Start Your Healthy Morning!
Do you need Mediterranean diet breakfast ideas? you’re in luck! I have shared different breakfast recipes with you. Start your day right with these recipes because they contain nutrients from fresh fruits and veggies, whole grains, beans, and lean proteins.
Now, the wait is over! It is time to explore wholesome and satisfying breakfast foods that may surprise you. Your mornings will feel energized and satisfying, giving your body the fuel it needs for the day ahead.
Table of Contents:
Quick Mediterranean Diet Breakfast – Ideas For You!
In many Mediterranean regions, whole grains like couscous can be enjoyed as a savory or slightly sweetened cereal, often topped with nuts.
In Italy and Spain, you might enjoy a simple breakfast of toasted whole-grain bread topped with a small amount of soft cheese and fresh fruit.
In Egypt, a common protein-rich breakfast is Foul Muddamas, a slow-cooked fava bean porridge enjoyed as a staple. Alternatively, a quick breakfast option is a boiled egg served with fresh tomato and cucumber on the side, (yes, salad for breakfast!)
In the Eastern Mediterranean, breakfast often includes leftover hummus, Labneh, or Greek yogurt with olive oil. Another option is a warm pita dipped in olive oil and sprinkled with za’atar.
Here, you’ve learned a variety of Mediterranean breakfasts from different regions. Now, I’m excited to share some of my favorite recipes with you.
What Do You Eat For Breakfast On A Mediterranean Diet? – Variety Of recipes!
Here are some traditional Mediterranean breakfasts that I love. They’re easy to make and can also be enjoyed for brunch, lunch, or dinner.
Strawberry and Almond-Buckwheat Groats With Yogurt (For 4 Servings)
Ingredients:
- One tablespoon of olive oil
- 1.5 tablespoons of pure maple syrup
- A pinch of salt
- Half a cup of buckwheat groats
- A quarter teaspoon of ground cinnamon
- One-third cup of sliced almonds
- One pound of strawberries, sliced thickly
- Three cups of Greek yogurt
Instruction:
- Preheat the oven to 300°F and place parchment paper on a small baking sheet. Mix olive oil, one tablespoon of maple syrup, and 1/4 teaspoon of salt in a bowl.
- Heat a medium-sized cast-iron skillet over medium-high heat. Put the buckwheat groats in the skillet and toast them for 1 to 2 minutes. Keep shaking and tossing them frequently until they turn crispy and get a deeper colour.
- Coat the toasted groats in the bowl with the maple syrup mixture. Then, add ground cinnamon and sliced almonds and mix well. Spread the mixture onto the baking sheet and bake for 15 to 20 minutes, stirring halfway through, until golden brown. Allow it to cool.
- Toss the sliced strawberries with the remaining 1/2 tablespoon of maple syrup and a pinch of salt in a separate bowl. Let it sit for 5 minutes. Spoon the strawberries and their juices over the Greek yogurt, then sprinkle the toasted groats.
Also read: Grocery Shopping List For Mediterranean Diet – Guide In 2024!
Note: Store any leftover groats in an airtight container at room temperature for up to 10 days. Do not add the cinnamon before the buckwheat. This prevents burning and the cinnamon from turning bitter.
Nutrition (per serving):
| Nutrient | Amount |
| Calories | 332 |
| Protein | 20 grams |
| Carbohydrates | 27 grams |
| Fiber | 4 grams |
| Fat | 17 grams |
| Saturated Fat | 5.5 grams |
| Cholesterol | 25 milligrams |
| Sodium | 250 milligrams |
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Egg Sandwiches with Rosemary, Tomato & Feta (For 4 Servings)
Ingredients:
- Four multigrain sandwich thins
- Four teaspoons of olive oil
- One tablespoon fresh rosemary, snipped (or 1/2 teaspoon dried rosemary, crushed)
- Four eggs
- Two cups fresh baby spinach leaves
- One medium tomato, sliced into eight thin slices
- Four tablespoons of reduced-fat feta cheese
Instruction:
- Preheat oven to 375°F. Split sandwich thins and brush cut sides with two teaspoons olive oil. Place on a baking sheet and toast for about 5 minutes until the edges are lightly browned and crisp.
- Meanwhile, heat the remaining two teaspoons of olive oil with rosemary in a large skillet over medium-high heat. Crack eggs into skillet, one at a time. Cook for about 1 minute until egg whites are set but yolks are still runny. Use a spatula to break yolks and flip eggs. Cook on the other side until done, then remove from heat.
- On four plates, place the bottom halves of the toasted sandwich thins. Divide spinach among them. Top each with two tomato slices, an egg, and one tablespoon of feta cheese. Sprinkle with salt and pepper, then cover the remaining sandwich with thin halves.
Nutrition (per serving):
| Nutrient | Amount |
| Total Carbohydrates | 25 grams |
| Dietary Fiber | 6 grams |
| Total Sugars | 3 grams |
| Protein | 13 grams |
| Total Fat | 12 grams |
| Saturated Fat | 3 grams |
| Cholesterol | 214 milligrams |
| Vitamin C | 12 milligrams |
| Folate | 29 micrograms |
| Sodium | 501 milligrams |
| Calcium | 123 milligrams |
| Iron | 3 milligrams |
| Magnesium | 10 milligrams |
Also read: Mediterranean Diet Beverages – Start Nourishing Your Body With Every Sip!
Blueberry Overnight Oats with Greek Yogurt ( For 2 Servings)
Ingredient:
- 1/2 cup rolled oats
- 1/3 cup plain Greek yogurt
- 2/3 cup unsweetened almond milk
- One teaspoon of vanilla extract
- 1/2 teaspoon cinnamon
- 1-2 teaspoons maple syrup
- A pinch of salt
- 1/2 cup frozen or fresh blueberries
- 1/4 cup roasted walnuts
- One tablespoon of chia seeds
Instructions:
- Combine all ingredients except walnuts in a bowl.
- Cover and refrigerate overnight.
- Serve topped with roasted walnuts.
I enjoy a variety of breakfasts and don’t stick to the same thing every day. However, I often struggle to decide what to eat in the morning. Blueberry overnight oats solve this problem by being ready in the fridge when I wake up. It’s convenient and satisfying to have a homemade option readily available.
Nutrition (per serving):
| Nutrient | Amount |
| Calories | 270 kcal |
| Carbohydrates | 28 grams |
| Protein | 10 grams |
| Fat | 14 grams |
| Saturated Fat | 1 gram |
| Polyunsaturated Fat | 9 grams |
| Monounsaturated Fat | 2 grams |
| Trans Fat | 1 gram |
| Cholesterol | 2 milligrams |
| Sodium | 124 milligrams |
| Potassium | 251 milligrams |
| Fiber | 6 grams |
| Sugar | 8 grams |
| Vitamin C | 4 milligrams |
| Calcium | 211 milligrams |
| Iron | 2 milligrams |
Frequently Asked Questions:
1. Do you eat eggs on the Mediterranean diet?
Yes, you can include moderate amounts of eggs, dairy, and poultry. The Mediterranean diet centers on plant-based foods such as vegetables, fruits, herbs, nuts, beans, and whole grains.
2. Can I include olive oil in my breakfast?
Yes, olive oil is a staple ingredient in the Mediterranean diet and can be used in cooking or as a flavorful drizzle over dishes like salads or roasted vegetables.
3. Can I have coffee on a Mediterranean diet?
Yes, you can enjoy coffee in moderation as part of a Mediterranean diet. You can use black coffee or add a splash of milk for a creamy touch. It’s not only helpful in losing weight but also gives a energy for a whole day.
Conclusion:
The Mediterranean diet offers various nutritious and delicious breakfast options that cater to different tastes and preferences. From blueberry overnight oats to egg sandwiches with rosemary, tomato, and feta, these recipes provide a balanced start to your day.
Incorporating Mediterranean breakfasts into your routine can contribute to overall health and well-being.
