What does a Mediterranean breakfast or a Mediterranean diet breakfast look like? You’d be surprised how often I hear this question; it’s time to delve into it more fully. Tasty ideas from quick bites to Mediterranean brunch recipes and the ultimate Mediterranean brunch board for your next party!
I’m warning you now: we are about to explore a world of wholesome, satisfying breakfast foods that will surprise you in the best way possible! You’re not entirely unfamiliar with these foods. You probably tried them before, but never thought of them for breakfast or brunch. And be sure to visit our Mediterranean diet recipes page for more.
- What does a Mediterranean Diet Breakfast Look Like?
- Quick Mediterranean Diet Breakfast Ideas
- Mediterranean Breakfast Recipes
- How to build a Mediterranean Breakfast Board
- Prepare-ahead tips
- Looking for more Mediterranean diet recipes?
- 10 Best Mediterranean Diet Breakfast Recipes
- 5 Mediterranean Breakfasts to Try Today
- 1. Kagianas- Scrambled Eggs with Tomatoes and Feta
- 2. Yogurt with Honey and Walnuts
- 3. Toast Topped with Good Fats
- 4. Olive and Feta Bread – Eliopsomo
- 5. Savory Pies – Pites
- Mediterranean Diet
- Mediterranean Diet Egg Recipes
- Best of Boiled Eggs, Mediterranean Style
- 7 Mediterranean Diet Breakfasts to Make in 30 Minutes or Less
- Mediterranean Scrambled Eggs
- Mediterranean Egg Salad
- Pastry-Less Spanakopita
- Greek Quinoa Breakfast Bowl
- Date and Walnut Overnight Oats
- Honey-Caramelized Figs with Greek Yogurt
- Mediterranean Frittata
- 7 Mediterranean Diet Breakfast Recipes
- “What’s for breakfast?”
- Spanish Tortilla (Potato Omelet Pie from Spain)
- Cappuccino Muffins (Italy)
- Greek Yogurt with Honey (Greece)
- Ful Medames (Egypt)
- Shakshuka (Eggs baked with Tomatoes from Morocco)
- Roasted Red Pepper Olive Tapenade and Mozzarella on Toast
- Eggs with Tomatoes, Olives and Feta (Greece)
- 9 Mediterranean Diet Breakfast Recipes We’re Always in the Mood For
- 1. Mediterranean Breakfast Salad
- 2. Smoked Salmon and Poached Eggs on Toast
- 3. Honey Almond Ricotta Spread With Peaches
- 4. Mediterranean Egg Cups
- 5. Low-Carb Baked Eggs With Avocado and Feta
- 6. Mediterranean Egg White Breakfast Sandwich With Roasted Tomatoes
- 7. Greek Yogurt Pancakes
- 8. Mediterranean Feta and Quinoa Egg Muffins
- 9. Mediterranean Eggs
What does a Mediterranean Diet Breakfast Look Like?
Because the Mediterranean region extends from parts of Europe to North Africa and the Middle East (including the Holy Land), it’s hard to give you one short answer as to what a Mediterranean breakfast looks like.
A workday Mediterranean breakfast is a quick, and mostly savory, meal. And if we’re talking strictly Mediterranean diet, then it’s very likely a vegetarian breakfast like hummus toast.
Quick Mediterranean Diet Breakfast Ideas
If you’re curious, here are just a handful of quick Mediterranean breakfast ideas from different parts of the Mediterranean:
1- Italy and Spain, you might find an early-morning breakfast of toasted whole grain breads with a small portion of soft cheese and some fresh fruit.
2- Egypt, where I grew up, Foul Muddamas (a special fava bean porridge, slow-cooked overnight) is a staple protein-packed breakfast (recipe coming soon!) Or, a quick boiled egg with a side of fresh tomato and and cucumber (yes, salad for breakfast!)
3- In the Eastern Mediterranean, it’s not uncommon for leftover homemade hummus, Labneh, or plain Greek yogurt with a drizzle of good olive oil to show up on the breakfast table. One delightfully surprising breakfast from the Holy Land region is warm pita, dipped in excellent extra virgin olive oil and sprinkled with za’atar (an earthy blend of Mediterranean wild thyme and toasted sesame seed.)
4- Of course, in many parts of the Mediterranean, all sorts of grains and couscous make a great cereal– savory, or occasionally slightly sweetened with honey, then topped with nuts.
Mediterranean Breakfast Recipes
The story is slightly different on the weekends. Eastern Mediterranean breakfast (or brunch)–the kind a master of the Levant kitchen like my mother in law makes–is a bit of a feast. A healthy, wholesome feast meant for longer, leisurely visits–requiring that you bring an appetite for eating and long conversation.
Like a mezze situation, a leisurely Mediterranean brunch is intended for a crowd and will include a bit of everything. Lots of little savory dishes. And again, mostly vegetarian. From shakshuka or frittata to falafel patties and freshly baked manaqish, several hummus options, and even salads like tabouli or this simple Mediterranean salad.
How to build a Mediterranean Breakfast Board
But if you’re looking for a simple and modern way to bring a Mediterranean element to your brunch, this Mediterranean breakfast board will do the trick. The inspiration for this board came from my earlier Mezze platter (another great option for entertaining.) And keep in mind that this board is really more of a brunch board.
For serving, you will need a large board or platter; a few bowls to hold dips and EVOO etc; a few serving utensils. I like to place my large bowl right in the middle as a focal point. I use the remaining bowls to create shape and movement on the board. Naturally, the gaps between the bowls serve as pockets to easily arrange the rest of the ingredients.
Here’s the list of foods I use on my Mediterranean breakfast board:
1- The main item on this breakfast board is falafel (flavorful, protein-packed chickpea patties.) You can follow this recipe to make falafel patties in advance and simply freeze them until ready to fry or bake.
2- Dips. creamy hummus and baba ganoush (eggplant dip) are always winners. Both can be prepared the night before and stored in tight-lid glass containers in the fridge.
4- Cheese. Not a ton of cheese goes on the board, but just enough to add a little dairy element. I often use homemade labneh with a drizzle of olive oil on top, or, as you see on the board, a few slices of good feta cheese.
5- Fresh vegetables and marinated favorites. Here I used sliced tomatoes, cucumbers, and peppery radish. Because I had made tabouli the night before, I added what’s left in a small bowl (tabouli is a great compliment to falafel.) Don’t forget some marinated olives, artichokes, or mushrooms. A handful of grapes to be used as a pallet cleanser.
6- Add breads. Flatbread like pita are the perfect choice for this Mediterranean breakfast board. I like to slice the pita into quarters that easily fit on the board.
You’ve already noticed that this breakfast board combines a few different Mediterranean recipes. They are all simple to prepare, but the biggest tip I can offer you is work ahead.
You can prepare the falafel patties days or even weeks in advance and freeze them, see the full falafel tutorial here. When you ready to make your breakfast board, simply fry or bake the falafel accoding to the recipe (you will not need to thaw the patties.)
Similarly, work ahead to make the hummus, baba ganoush, and tabouli. I would do this the evening before, but you can work two nights ahead if you need to.
And one last tip, visit your local grocery store’s deli and check out what they have for assorted olives and artichokes etc. Many have amazing olive bars with lots of great items to add to this board!
Looking for more Mediterranean diet recipes?
Now that you have some ideas for Mediterranean diet breakfast, be sure to delve into our complete list of Mediterranean diet recipes here. You’ll find hundreds of recipes for every day!
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A Mediterranean diet breakfast is every bit as wholsome and satisfying as it is delicious. My favorite way to serve a crowd is this Mediterranean brunch board showcasing savory, nutrition-packed favorites like falafel, hummus, baba ganoush and tabouli. Many of these items can be prepared ahead and easily assembled when you need them (see recipe notes.) Be sure to read the full post for more breakfast ideas!
- 1 Falafel Recipe
- 1 Classic Hummus Recipe (or roasted garlic hummus, roasted red pepper hummus)
- 1 Baba Ganoush Recipe
- Feta cheese or 1 Labneh Recipe
- 1 Tabouli Recipe
- 1 to 2 tomatoes, sliced
- 1 English cucumber, sliced
- 6 to 7 Radish, halved or sliced
- Assorted olives (I like a mix of green olives and kalamata olives)
- Marinated artichokes or mushrooms
- Early Harvest EVOO and Za’atar to dip
- Pita Bread, sliced into quarters
- Grapes (palette cleanser)
- Fresh herbs for garnish
Note: Plan to make most of these ahead of time for quick and easy assembly. See notes.
- Make the falafel according to this recipe. You will need to begin at least the night before to soak the chickpeas. See notes below for working ahead. (You may also buy falafel at a local Middle Eastern store.)
- Make the hummus according to this recipe, and Baba ganoush according to this recipe. You can prepare both of these the night before and store in the fridge. If you like, try roasted garlic hummus or roasted red pepper hummus to change things up. (If you don’t have the time, use quality store-bought hummus.)
- Slice feta cheese, or prepare Labneh ahead of time according to this recipe.
- Make tabouli according to this recipe. Can be made a couple days in advance and refrigerated in tight-lid glass containers.
- To assemble the Mediterranean breakfast board, place the hummus, baba ganoush, olive oil, za’atar, tabouli in bowls. Place the largest bowl in the center of a large wooden board or platter to create a focal point. Arrange the remaining bowls on different parts of the board or platter to create movement and shape. Use the gaps between the bowls to place the remaining ingredients like falafel, sliced vegetables, and pita bread. Add grapes and garnish with fresh herbs, if you like.
- Pro tip: If you plan to make most of this from scratch begin a couple nights in advance. Falafel will take the most effort to prepare (unless you’re buying ready-made falafel from a local Middle Eastern store.) But you can easily make the falafel patties and freeze them way in advance if you like, then proceed to fry or bake them (from frozen) before assembling the breakfast board. Review full falafel tutorial and recipe notes here.
- Pro tip: hummus, baba gannoush, and tabouli can also be prepared a night or two in advance. Store in the fridge in tight-lid glass containers.
- Pro tip: visit your local grocery store’s deli section (many even have olive bars) to find assorted olives and marinated items. You can use marinated artichokes, mushrooms, roasted red peppers…etc.
- Pro tip: If you want to add a large egg dish next to this board to complete your brunch party, consider shakshuka, spinach frittata, or this Mediterranean egg casserole.
- Recommended for this recipe: Early Harvest extra virgin olive oil (from organically grown and processed Koroeniki olives) and all-natural za’atar for dipping.
Keywords: Mediterranean breakfast, Mediterranean diet breakfast, Mediterranean brunch
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:
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.
Image zoom 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.”
Image zoom 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.
Image zoom 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.”
Image zoom 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.”
Image zoom 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.”
Image zoom 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.”
Image zoom 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.”
Image zoom 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.
Image zoom Photo by newdayvow
Check out our collection of Mediterranean Diet Recipes.
5 Mediterranean Breakfasts to Try Today
One of the most common questions I get is what should I eat for breakfast if I’m following a Mediterranean diet? Traditionally, and even today the breakfast first thing in the morning was not a large meal. Usually, it is something small: a coffee and a rusk and than a larger snack at 10. The meal at 10 is called dekatiano. Deka in Greek means ten, so it translates in to the 10 o’clock meal. Whether you eat early or later consider these breakfast choices:
1. Kagianas- Scrambled Eggs with Tomatoes and Feta
A Greek classic egg recipe: scrambled eggs with tomatoes and feta. You’ll get a good amount of vegetables by adding plenty of tomatoes, accompany with some whole wheat bread and you have complete meal. Get the recipe here!
2. Yogurt with Honey and Walnuts
A classic choice, yogurt is such an important part of the Greek diet. Typically it can be consumed with a bit of starch in the morning such as a piece of bread or a rusk. Or you can add a touch of yogurt, walnuts and some seasonal fruit. This is a filling breakfast and offers a good amount of protein as well.
3. Toast Topped with Good Fats
Tahini, is often used during the Greek fasting period as it is a vegan source of protein plus it is rich in good fats. Spread it on whole wheat bread, sprinkle with pine nuts and you are set. Some add a touch of honey instead for some sweetness. Apart from tahini, you can make other types of “toast”. You can use pita bread (as I did above) and drizzle some olive oil and a bit of cheese. Or you can of course top with avocado, also a good fat, or some peanut butter (no sugar added). Get the recipe for tahini toast!
4. Olive and Feta Bread – Eliopsomo
I love this bread. I generally like eating drier foods in the morning, so this bread is perfect. It’s savory, has a bit of cheese to fill me up and I used whole wheat flour for extra fiber. Make it the day before and have a couple of slices for a quick breakfast. And if you are vegan, just omit the feta. Get the recipe for olive and feta bread!
5. Savory Pies – Pites
This is by far the most popular choice of breakfast for Greeks. Savory pies such as cheese or spinach pies are available every where in Greece. Make a big batch of your own and freeze them. Take them out the night before and heat up in the morning. There is a huge choice: cheese pies, spinach pie, greens, zucchini, the list is endless. Click for Greek pie recipes
What is the Mediterranean diet?
The Mediterranean diet is a way of eating that is similar to the cuisine of countries along the Mediterranean Sea. There is no single definition of the diet, but you will eat mostly plant based foods. A study published in the New England Journal of Medicine has shown the Mediterranean diet to reduce the risk of heart attack, stroke, and death related to heart problems by 30%. The diet can be used as a long term diet pattern to promote health, control blood sugar and prevent chronic disease.
What kinds of foods are included in the Mediterranean diet?
You will eat mostly plant-based foods like fruits and vegetables, potatoes, whole-grains, beans, nuts, seeds and extra virgin olive oil. Meals are planned around these foods. The diet also includes moderate amounts of lean poultry, fish, seafood, dairy and eggs. You should avoid fried foods, sweets, red meats and white flour products.
The following information will clarify details about the Mediterranean diet, such as which foods to pick and how much of each food to eat. You will also find how to include these foods into your diet.
What are the key components of the Mediterranean diet?
|Food||Serving Goal||Ways to Incorporate|
|Fresh fruits and vegetables||3 servings fruit per day
(1 serving = 1/2 cup to 1 cup)
3+ servings vegetables per day
(1 serving = 1/2 cup cooked
or 1 cup raw)
|Have at least 1 serving at each meal or choose as a snack.|
|Legumes (beans and lentils)||3 servings per week
(1 serving = 1/2 cup)
|Add to salad, soups and pasta dishes; try hummus or bean dip for veggies or a veggie or bean burger.|
|Extra virgin olive oil (EVOO)||At least 1 Tbsp per day
(no more than 4 Tbsp per day)
|Use instead of vegetable oil and animal fats (butter, sour cream, mayonnaise). Drizzle on salads, cooked vegetables, pasta or as a dip for bread.|
|Fish (especially fish rich in omega-3 fatty acids)||3 servings per week
(1 serving = 3 to 4 ounces)
|Fish rich in omega-3s include salmon, sardines, herring, tuna and mackerel.|
|Nuts: Ideally, walnuts, almonds and hazelnuts||At least 3 servings per week
(1 serving = 1 ounce or 1/4 cup
or 2 Tbsp nut butter)
|Add to hot or cold cereal, salad and yogurt. Choose raw, unsalted and dry roasted varieties alone or with dried fruit as a snack.|
|Whole grains and
(potatoes, peas and corn)
|3 to 6 servings per day
(1 serving = 1/2 cup cooked; 1 slice of bread; or 1 ounce of
|Choose oats, barley, quinoa, brown rice, or a baked or roasted red skin or sweet potato. Choose whole grain bread, cereal, couscous and pasta.|
|Poultry (white meat)||Choose white meat instead of dark meat.||Choose skinless white meat poultry that is baked, broiled
|Dairy||Choose fat-free or low-fat dairy products.||Choose fat-free or 1% milk, yogurt, and cottage cheese. Choose natural, light, or part-skim cheese. Avoid whole-milk dairy, cream, and cream-based sauces and dressings.|
|Eggs||Limit egg yolks; have up to 1 yolk per day.||No limit on egg whites. If you have high cholesterol, consult an MD or RD for specific recommendations on egg yolks, or limit to no more than 4 yolks per week.|
(beef, pork, veal and lamb)
(no more than 1 serving per week; 1 serving = 3 ounces)
Limit to lean cuts, such as
tenderloin, sirloin and flank steak
1 to 2 glasses per day
Limit to one serving per day for women and two servings per day for men.
|If you do not drink, the American Heart Association cautions people NOT to start drinking. Talk to your doctor about the benefits and risks of consuming alcohol in moderation.|
|Baked goods and desserts||Avoid commercial baked goods/sweets and desserts. Limit homemade goods to less than 3 times/week. Instead, choose fruit and nonfat yogurt.||Bake using liquid oil instead of solid fats; whole grain flour instead of bleached or enriched flour; and egg whites instead of whole eggs.|
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Mediterranean Diet Egg Recipes
By Meri Raffetto, Wendy Jo Peterson
Eggs are eaten often in the Mediterranean and are a great breakfast choice because they’re a wonderful source of protein and offer other healthy vitamins and minerals.
Although they’re high in cholesterol, eating eggs in moderation hasn’t proven to have any adverse effects on heart health. In fact, a review of 224 studies carried out over the last 25 years has determined that eating eggs daily didn’t raise cholesterol levels. Don’t get too excited, because some information with other studies contradicts this info, and it’s still recommended that the average healthy person limit dietary cholesterol to 300 milligrams per day. One large egg has 213 milligrams of cholesterol, all in the yolk, making eggs an okay food to eat in moderation.
If you have high cholesterol or heart disease, be sure to follow your physician’s specific recommendations in regard to this diet and eggs because every person’s situation is unique.
People of the Mediterranean often use egg scrambles and frittatas as a way to use up leftovers, which is a great idea. Not only does it save you money by not wasting food, but it’s also a great way to sneak in some vegetables.
Zucchini and Goat Cheese Frittata
Preparation Time: 30 minutes
Cook Time: 20 minutes
Yield: 4 servings
2 medium zucchinis
2 tablespoons milk
1/4 teaspoon salt
1⁄8 teaspoon pepper
1 tablespoon extra-virgin olive oil
1 clove garlic, crushed
2 ounces goat cheese, crumbled
- Preheat the oven to 350 degrees F. Slice the zucchinis into 1/4-inch-thick round slices. In a large bowl whisk the eggs with the milk, salt, and pepper.
- In a heavy, ovenproof skillet (preferably cast iron), heat the olive oil over medium heat. Add the garlic and cook for 30 seconds. Add the zucchini slices and cook for 5 minutes.
- Pour the whisked eggs over the zucchini and stir for 1 minute. Top with the cheese and transfer to the oven. Bake for 10 to 12 minutes or until the eggs are set. Remove the pan from the oven and let sit for 3 minutes.
- Transfer the frittata to a cutting board, slice into four pie wedges, and serve hot or at room temperature.
You can use yellow squash in place of the zucchini.
Preparation Time: 10 minutes
Cook Time: 5 minutes
Yield: 4 servings
1 tablespoon extra-virgin olive oil
1/4 cup onion, minced
2 tablespoons fresh dill
2 ounces feta, crumbled
Salt and pepper to taste
- In a large nonstick skillet, heat the olive oil over medium heat. Add the onions and cook for 3 minutes, until softened. Crack the eggs into a medium bowl and then pour them into the pan.
- Whisk the eggs in the pan, breaking each yolk. Stir the eggs every 30 seconds until they set and are firm.
- Add in the dill and cheese. Season with salt and pepper to taste and serve.
You can replace the feta with goat cheese. Using goat cheese adds a slightly milder taste but keeps the delicious flavor.
If you prefer a more scrambled egg, simply beat the raw eggs in a small bowl first and then cook them as you would scrambled eggs. The figure explains how to mince an onion.
Illustration by Liz Kurtzman
Mincing an onion is a good skill to know.
Best of Boiled Eggs, Mediterranean Style
Boiled eggs are a popular ingredient eaten in The Mediterranean Diet. From Tunisia to France, to Israel to Croatia, you’ll find boiled eggs served whole, sliced and chopped into dishes. Boiled eggs are a simple food that can elevate your cooking, particularly in combination with fresh vegetables. They have a natural umami (savory) flavor, so you can why they are added as an additional flavor to common dishes. The umami flavor of eggs is much more present when cooked.
Eggs are a prized food in our house and we eat a lot of frittata, omelets, and fried eggs. In Michael Ruhlman’s “Egg”, Alton Brown is quoted as saying “Yeah, I’ve always liked to say that the egg is the Rosetta Stone of the kitchen.” Eggs are fabulous for cooking in myriad ways, featured in all cuisines and a key ingredient in baking and making homemade pasta. And, don’t forget that there are many other options in addition to the chicken egg. Duck eggs have an even more luxurious umami flavor than chicken eggs. For me a six-pack of duck eggs is a special treat. Other commercially available eggs include quail, turkey, emu and ostrich. These are more readily available at farms than in grocery stores.
I am particularly fond of boiled eggs for their convenience, high protein content and delicious flavor. We also love making Stuffed or “Deviled” Eggs, which first appeared as far back as 6,000 BC and were enjoyed by the Greeks and Romans.
If available and affordable to you, I highly recommend using local pastured eggs, particularly for your special dishes that strongly feature eggs. Pastured eggs are higher in nutrients than factory farmed eggs and have been demonstrated by a Pennsylvania State University study to have three times the omega 3’s. The eggs of hens raised in pasture also have a better flavor profile. If the hens eat wild food, their eggs will be even more flavorful.
I got a great tip from Kathy Casey’s “D’Lish Deviled Eggs” book. Very fresh eggs will not peel easily. It is better to store them in the fridge for at least a few days for easier peeling. Another tip I found in “Egg Cookery”, by Lily Haxworth Wallace, who recommends testing the freshness of eggs by placing them in a bowl of water. If they sink right away, they are fresh, if they are slow to sink then they are not quite so fresh. We like this article at The Kitchn with more great recommendations for how to test your eggs for freshness
Mediterranean Living fan, Blaise Doubman of Blaise The Baker shared his foolproof recipe for delicious and perfectly boiled eggs. Although his food blog focuses mostly on baking, his boiled egg recipe is ever popular. Stop by our recipe box and bookmark this for future reference. Thanks, Blaise!
Scout out some delicious eggs for boiling. Then check out our roundup of The Top Seven Favorite Mediterranean Recipes using boiled eggs:
Have you heard about Genius Recipes? Genius Recipes is a book of one hundred foolproof, popular and delicious recipes put out by Food52. One of the genius recipes is this Green Sauce recipe from The Silver Palate cookbook. I often make this recipe, which features chopped boiled eggs, when entertaining guests for appetizers and cocktails. It pairs wonderfully with sourdough bread. In the summer I enjoy it with heirloom tomatoes. In the winter, the bright green flavor adds a lovely contrast to heavier dishes.
Get the Genius Recipe for Green Sauce at Food 52.
Virginia Willis is a celebrated Southern Food expert, accomplished food writer and cookbook author. She is trained in the classical French style, which shows through in this popular Deviled Eggs recipe. You can find her deviled eggs on Food52 as both a Genius Recipe and a Community Pick. This recipe includes delicious and healthy Mediterranean herbs and spices. On her blog, she shares the recipe and offers great tips on ensuring perfect deviled eggs.
Stop by Virginia Willis’ blog and read all about her most delicious deviled eggs and get the recipe.
One of my absolute favorite foods is asparagus. We’re fortunate that in western Massachusetts we get a fine crop of asparagus from our fertile Connecticut River Valley. When asparagus season arrives, I’m all in and constantly searching for the best of dishes that compliment this delicious vegetable. This recipe from thekitchn for Asparagus with Eggs and Parmesan is simply top notch! I also love that it is a very easy and quick recipe to prepare.
Pick up the Asparagus with Eggs and Parmesan recipe from thekitchn.
Nicoise Salad is a traditional and classic French salad that makes for a lovely lunch. It’s also great served as a side at brunches and other gatherings. This salad is a composed collection of many of our favorite Mediterranean ingredients, including eggs. You can also be flexible and creative with this salad, by making slight changes to the vegetables, fish and starch included on the plate. We like this version of Nicoise Salad at Chow.com
Try out this Nicoise Salad recipe from Chow.com.
Ready to try something new? Look no further than Tunisian Tagine. It’s a bit like fritatta, a bit like tortilla and full of delicious flavors. Food.com brings a recipe that can be served as a vegetarian or non-vegetarian option. This recipe is full of Mediterranean superfoods, so it’s a great choice for health conscious eating.
Get the Tunisian Tagine recipe from Food.com.
Here is a recipe that keeps it simple at Mediterranean Living. The recipe is simply sliced boiled eggs with olive oil on sourdough toast. It is a divine start to the day!
Come on by Mediterranean Living’s recipe box to try our Eggs and Sourdough Bread recipe.
A bit reminiscent of both Nicoise and Greek Salads, this lovely collision of salad styles comes together fast and makes a wonderful lunch or side dish. This recipe for Cretan Salad is from Koula Barydakis, co-author of our book, “Foods of Crete.”
Stop by here to try Mediterranean Living’s traditional Cretan Salad by Koula Barydakis.
This recipe is a great way to celebrate heirloom tomatoes in the height of the season. It is simple and showcases some of the best of Mediterranean flavors. It also adopts some of the key ingredients in the Nicoise Salad and Deviled Egg recipes.
We hope that you enjoy all of these recipes and explore other recipes too! Here is a resource list for egg cookery:
‘D’lish Deviled Eggs’ by Kathy Casey
‘Egg Cookery’ by Lily Haxworth Wallace
‘Egg’ by Michael Ruhlman
‘The Perfect Egg’ by Teri Lyn Fisher and Jenny Park
Download our Free e-Book Today!
The 7-Day Mediterranean Diet Meal Plan with over a dozen Mediterranean Diet Recipes, resources and website links to help you master the Mediterranean Diet. 555 Shares
7 Mediterranean Diet Breakfasts to Make in 30 Minutes or Less
There are numerous health benefits of the Mediterranean diet, especially when it comes to preventing heart attacks and strokes. But even if you’re not concerned about your heart health and just want to eat healthier, it might be worthwhile to consider following the Mediterranean diet. According to the Mayo Clinic, the Mediterranean diet is mainly plant-based—fruits, vegetables, legumes, and whole grains, specifically—and replaces butter with “healthy fats such as olive oil and canola oil.” That means all the walnuts and figs and tomatoes and olive oil (with even a bit of feta cheese or Greek yogurt) that you want! And though it’s easy to come up with Greek-inspired dinners and lunches, figuring out what to eat for breakfast on the Mediterranean diet can be a little tricky if you’re not totally familiar with the ingredients.
Fortunately, these Mediterranean breakfast recipes are relatively easy to work into your regular routine, and you don’t have to spend a ton of time in the kitchen to eat healthy, because each of these Mediterranean diet breakfast recipes takes 30 minutes or less.
If you’re in need of a weeklong Mediterranean diet meal plan, consider starting your day with each of these breakfasts. You’ll feel like you’re starting each morning on the calm and quiet of a Greek island, and what could be better for breakfast than that?
Mediterranean Scrambled Eggs
This recipe for Mediterranean-inspired scrambled eggs from Ahead of Thyme takes about five minutes to make. Make sure you cook the eggs and vegetables in olive oil to make sure you’re following the diet, and serve with extra tomatoes on the side.
Mediterranean Egg Salad
This Mediterranean egg salad recipe from The Healthy Maven is easy to throw together, and it tastes as good for lunch as it does on a grab-and-go breakfast sandwich. Just make sure your bread is whole grain, not white, to make the most of your Mediterranean diet.
Spanakopita is a classic Greek pastry that’s made with spinach and feta cheese. This pastry-less spanakopita removes the generally buttery crust, making it a great breakfast option for those who are avoiding gluten or carbs.
Greek Quinoa Breakfast Bowl
This Greek quinoa breakfast bowl from Organize Yourself Skinny is loaded with protein and vegetables, including eggs, spinach, and tomatoes. It takes about 30 minutes to make, but the batch is so large it could last you a week.
Date and Walnut Overnight Oats
Even though you’re supposed to limit sugar when you’re following the Mediterranean diet, you can still enjoy a sweet breakfast. These overnight oats from Dollop of Yum come topped with Mediterranean diet-approved walnuts and dates for a heart-healthy, ready-to-go breakfast.
Honey-Caramelized Figs with Greek Yogurt
Breakfast on the Mediterranean diet doesn’t have to be that fancy, either. This recipe for honey-caramelized figs from Martha Steward only calls for two ingredients: honey and fresh figs. Place them on top of some Greek yogurt, top with pistachios and a drizzle of honey, and you’ve got a Mediterranean-friendly breakfast that you’ll be dreaming about for days.
This Mediterranean frittata from A Mind Full Mom contains two types of olives, tomatoes, spinach, and feta cheese that’s baked into an egg custard. It’s an easy meal to make for a weekend brunch, especially since it only takes 25 minutes to make!
7 Mediterranean Diet Breakfast Recipes
“What’s for breakfast?”
The question I get asked most about the Mediterranean Diet is: “What do they eat for Breakfast?”. It’s easy to see why there is confusion. I probably have over 100 different Mediterranean Diet cookbooks from all over the Mediterranean and rarely is there even one Mediterranean Diet breakfast recipe. If you look on-line you will often find “Mediterranean Diet Breakfasts”, but they are often far from what is actually eaten there. Here are 7 of our favorite traditional Mediterranean breakfasts. Most of them are easy to make and can be eaten for brunch, lunch or dinner as well.
Spanish Tortilla (Potato Omelet Pie from Spain)
I have loved making Spanish Tortilla ever since I learned how to make it when I was 20 years old and living in Spain. It is definitely a weekend brunch kind of breakfast, best served with bread and tomato salad. It is the best of classic rustic Spanish cooking.
Spanish Tortilla (Potato Omelet Pie) (Spain)
Cappuccino Muffins (Italy)
What could be better with your coffee than more coffee! The only thing you will need to be careful with when you make this easy recipe is not to eat them all in one sitting!
Cappuccino Muffins (Italy)
Greek Yogurt with Honey (Greece)
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. You can also add fruit and nuts to the honey/yogurt mixture to make it more filling.
Ful Medames (Egypt)
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! I like to add quartered hard boiled eggs and pita bread (with olive oil) to fill out the meal.
Ful Medames (Egypt)
Shakshuka (Eggs baked with Tomatoes from Morocco)
Shakshuka is one of my favorite Mediterranean breakfasts of all time. It is simple, quick to make and has an amazingly authentic taste. Nothing beats 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. This is another meal to save for the weekend brunch!
Shakshuka (Eggs baked with Tomatoes) (Morocco)
Roasted Red Pepper Olive Tapenade and Mozzarella on Toast
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. I usually make the tapenade ahead of time and then I can put together the rest of the recipe in under 10 minutes.
Roasted Red Pepper Olive Tapenade and Mozzarella on Toast
Eggs with Tomatoes, Olives and Feta (Greece)
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. From start to finish, you can experience a traditional Mediterranean Diet breakfast from the island of Crete in 15 minutes. Another recipe that is delicious with bread and olive oil.
Eggs with Tomatoes, Olives and Feta (Greece)
The 7-Day Mediterranean Diet Meal Plan with over a dozen Mediterranean Diet Recipes, resources and website links to help you master the Mediterranean Diet. 4K Shares
9 Mediterranean Diet Breakfast Recipes We’re Always in the Mood For
Whole grains, healthy fats, a little red wine every now and then… what’s not to love about the Mediterranean diet? 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. And while we don’t recommend red wine for breakfast, per se, we do think these protein-packed Mediterranean diet breakfasts are a great way to kick-start your day.
1. Mediterranean Breakfast Salad
Salad for breakfast? Hear us out. Full of staples like soft-boiled eggs, avocado, and tomato, breakfast salads aren’t that far of a departure from some of your favorite morning meals. And though your taste buds may not be screaming for lettuce in the morning, peppery arugula is a great ingredient for soaking up that runny egg yolk. Another bonus: the crunch from chopped almonds (we love toasted) and the boost of fiber from quinoa.
2. Smoked Salmon and Poached Eggs on Toast
Yeah, yeah, we know: Avocado toast is old news. 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. This recipe goes next-level by adding smoked salmon, a poached egg, splash of soy sauce, and a handful of microgreens. Good morning, indeed.
3. Honey Almond Ricotta Spread With Peaches
Though the Mediterranean diet is low-dairy, it isn’t no dairy (thank goodness). This recipe is great for when a creamy craving hits or for those who prefer a less savory breakfast.Made with a whole-grain English muffin, fresh ricotta, sliced peaches (feel free to substitute berries or figs), and a drizzle of honey, this breakfast is a breeze to make and pairs perfectly with a fresh cup of coffee. Because what’s a morning without at least a little caffeine?
4. Mediterranean Egg Cups
When it comes to ease in the kitchen, nothing beats meal prep. And when it comes to protein-packed meal-prep breakfasts, few things beat egg cups. 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.This recipe uses bell pepper, mushrooms, goat cheese, and basil to liven up the eggs, but feel free to substitute any veggie you like. Broccoli, onion, asparagus, peas, sun-dried tomatoes, sweet potato… the (vegetable-based) sky is the limit.
5. Low-Carb Baked Eggs With Avocado and Feta
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 to your liking (12 minutes should do the trick).We love adding sautéed onion, bell pepper, mushrooms, or spinach to bulk up the veggies, and pairing with whole-wheat toast slices or an English muffin.
6. Mediterranean Egg White Breakfast Sandwich With Roasted Tomatoes
This sandwich is almost too beautiful to eat. But hey, that’s never stopped us before. The combination of herb-infused eggs, roasted tomatoes, crunchy bread, pesto, and melted cheese make this simple sandwich a breakfast dream come true.It’s also incredibly easy to modify. No time to roast tomatoes? Substitute sun-dried, 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.
7. 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. 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 instead of all-purpose (or coconut flour), skip the sugar and sweeten the mix with vanilla extract, and top with loads of fresh fruit. Who said pancakes aren’t a legit adult meal?
8. Mediterranean Feta and Quinoa Egg Muffins
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 too.To keep things in line with the Mediterranean, we say skip the vegetable oil and use olive oil instead. As for the quinoa, opt for white, which tends to be less firm when cooked and will blend better with the eggs.
9. Mediterranean Eggs
Ever heard of shakshuka? This is a Mediterranean spin on the Middle Eastern classic. Eggs are baked with a slew of veggies—in this case, yellow onion, garlic, and sun-dried tomatoes—and topped with feta cheese and fresh herbs.If you’re a fan of the classic, skip the sun-dried and use canned tomatoes instead (it makes for some nice dipping!) or spice things up with a touch of harissa paste. Another pro tip: Use whole-wheat pita slices in place of a spoon.
Most Mediterranean “breakfast foods” are just a sampling of foods eaten regularly throughout the day. In Turkey, for example, people often eat a small bowl of savory soup for breakfast. In Israel, you might have ﬂatbread dipped in olive oil and sprinkled with za’atar (a Middle Eastern dried herb mix), and fresh cucumber and tomato salad. In other words, vegetables and savory ﬂavors are not oﬀ the Mediterranean breakfast table.
A typical Mediterranean work-week breakfast is quick and light. Aside from the standard coﬀee or tea, there is great diversity in everyday breakfast foods across the Mediterranean. Here are a few examples:
- Lebanon: leftover grains, usually bulgur or barley + milk + cinnamon + honey + fruit
- Spain and Italy: toasted bread + soft cheese + fresh fruit or freshly squeezed fruit juice
- Greece: paximadia (bread made from whole wheat, chickpea, and barley ﬂour) + olives + cheese
- Syria: tahini yogurt with chickpeas + pickles + sliced radishes
- Morocco: fried egg in olive oil + soft cheese + olives + ﬂatbread
On the weekend, breakfast (or brunch) is an opportunity to gather with friends and family, relax, and enjoy a larger, traditional spread. A typical Eastern Mediterranean spread would add a variety of soft and hard cheeses, hummus, fresh olives, pickled vegetables, and ful medames (cooked fava beans) to the basic ﬂatbread and olive oil, for example. In Morocco, you might have shakshuka (eggs poached in tomato sauce) with semolina cakes and sweet mint tea.
The variety of breakfasts in the Mediterranean can be overwhelming. The Oldways 1-2-3 breakfast plan, inspired by Mediterranean breakfasts, breaks down this meal into three categories: whole grains, fresh fruit or vegetables, and a source of protein (eggs or yogurt, for example) to make things easier. Eating something (even a small portion if you’re not feeling hungry in the morning) from each of these categories will energize you and ﬁll you up until lunch. Try out some of these Oldways breakfast recipes:
- Oldways Homemade Granola with yogurt and fresh fruit
- Muﬃn Pan Frittatas with whole wheat toast
- Chickpea Hash & Eggs with bulgur (if you’re feeling ambitious)
Or, go savory and warm up some leftover soup, Turkish-style!
Want more Mediterranean breakfast…and lunch, and dinner? Check out our 28-day menu plan (in and e-book form), and map out your Mediterranean meals for four weeks!
Join the Make Every Day Mediterranean Club Facebook group for additional information and support.