Breakfast is one of the most important meals of the day, and if you’re considering the Mediterranean diet, it's time to stock up on some cooking inspo! These Mediterranean breakfast ideas will keep the variety flowing, keep your body fueled well, and allow you to stay on track with your health goals. The Mediterranean Diet is inspired by the traditional dietary habits of people living in the Mediterranean region. It is renowned for its heart health benefits. The main components of the diet include an emphasis on plant-based foods, healthy fats, lean protein, herbs, spices, some wine, and dairy, as well as a good social life. With these guidelines and wholesome ingredients, it’s possible to have delicious food all day long. Whether you prefer sweet or savory, eggs for breakfast or not, there’s something here for everyone. Let’s start with all the different ways you can have breakfast!
Oatmeal is such a good Mediterranean breakfast because it’s a plant-based food that is high in fiber. With the dates and pine nuts added, this bowl of oats isn’t the normal plain breakfast porridge. Dates add a bit of sweetness while the pine nuts add a nutty crunch.
These Bell pepper egg cups are perfect for a meal prep breakfast. They keep well in the fridge, so you can have them a few mornings in a row. These are flavored with just a bit of shredded cheese, salt and pepper. That’s it! Egg cups are very simple to make, and don’t require a lot of time in the kitchen.
Poultry, fish, and eggs are preferred over red meat while on the Mediterranean diet, with an emphasis on lean protein sources. Eggs are a filling and quick breakfast option. These eggs in kale and tomato sauce will give you a hearty option if you want something different from the normal scrambled eggs.
If you didn’t know, oatmeal can be savory. It doesn’t always have to be made sweet. I personally have savory oats almost every morning! This recipe for savory oats is heavily inspired by congee, a traditional Chinese rice porridge. It takes 15 minutes tops and is a perfect cozy meal.
Olive oil is a primary source of fat in the Mediterranean Diet, contributing monounsaturated fats that are believed to support heart health. And, fatty fish such as salmon and mackerel are included for omega-3 fatty acids. This omelet is a great way to get both salmon and olive oil. Just make sure to cook the omelet in a bit of oil rather than using Pam spray.
This smoked salmon frittata recipe is loaded with healthy greens, goat cheese, leeks, scallions, parsley, and dill. If you have to limit some of your dairy, you can easily swap the dairy yogurt for coconut yogurt and omit the goat cheese. The frittata will still give you a nutritious amount of protein, fats, omega-3s, and a variety of vitamins.
If you don’t have time to cook breakfast, or even sit and eat it, this green smoothie is a good option for breakfast on the go. This delicious healthy green smoothie recipe is made with mango, pineapple, ginger, avocado for creaminess and a dose of heart-healthy fats and spinach for nutrition. It’s plant-based and dairy-free for the ultimate Mediterranean breakfast.
Store-bought freezer burritos are a super quick breakfast option, but they will rarely fit the Mediterranean guidelines. You can just make your own with this recipe! They’re Mediterranean-compliant and packed with healthy ingredients like kale and olive oil. Once you’ve got a batch prepped and in the freezer, you can have one each morning.
A breakfast scramble is quick and easy, and will probably be your go-to if you’re busy and don’t like to cook. This simple Mediterranean breakfast scramble with eggs, vegetables, and feta cheese is healthy, easy, and delicious! It’s perfect to start your day with if you love eggs and the Mediterranean diet. You can make it in no more than 10 minutes and it works as a meal prep breakfast too.
These ingredients may not sound like breakfast food, but this salad is bright, fresh, and filling. The strawberries and mint add a bit of sweetness while also keeping the entire meal refreshing. Quinoa is a very healthy grain that will give you energizing carbs and healthy fiber. And of course, kale is a powerhouse of nutrients!
Mediterranean omelet cups are cute, easy to make, and versatile. You can add all of your favorite veggies, or keep it simple with just a bit of meat and herbs. It’s all up to your personal preference! The great part is, you can easily make 6-12 mini omelet cups, then have 2-3 each morning.
Another nutrient-packed smoothie option is the peanut butter banana spinach smoothie. With the peanut butter and banana being the main flavors, you don’t taste any “green” at all. You could use spinach, kale, or any other leafy green to increase the nutrients in this smoothie. A high-quality protein powder can be added to make it a fully balanced Mediterranean breakfast.
This recipe of overnight pumpkin spice oats uses steel-cut oats. They get ultra creamy as long as they’re made at least 10 hours ahead of time. These oats are slightly sweetened with banana and they have pumpkin puree added for creaminess as well as a nutrition boost. Pumpkin is high in fiber, so having it with high-fiber oats is a double whammy.
The Mediterranean diet prioritizes fruits, vegetables, whole grains, legumes, nuts, and seeds, providing a rich source of vitamins, minerals, and fiber. This breakfast salad takes on veggies and grains in a delicious way. Serve this for a weekend brunch, and you will wow all of your guests while staying on track with your health goals.
Muesli differs from granola by the amount of honey that is used. Muesli is just lightly sweetened, so it doesn’t clump together like granola does. It’s more loose, like a dry cereal. It’s absolutely delicious when used as a topping for non-fat Greek yogurt. It’ll give you healthy carbs while the Greek yogurt fuels you with protein.
This healthy Cauliflower Kale Frittata is surprisingly delicious, low carb, low calorie, higher protein, gluten-free, and can be made Paleo-friendly. It’s beautiful when baked up, so you can easily use it for a weekend brunch or keep it to your meal prep breakfasts. The cauliflower rice gives it an amazing, surprising texture!
To keep this banana oat granola Mediterranean-compliant, use a bit of honey as the sweetener. Other than that, you can make this tasty granola in the air fryer to keep it easy. Banana Oat Granola is a fun alternative to the normal bowl of oats each morning. And it can also be taken on the go!
Blueberry pecan overnight oats are a classic combo that will fuel you for hours. Use honey as the sweetener and non-dairy milk to keep this breakfast Mediterranean-compliant. It’s easy to make a few at a time, so you can grab and go for breakfast every work morning. Keep it simple, and you’ll have no issues staying on plan.
This recipe for savory oats features nutritious sweet potatoes, tangy tomatoes, creamy avocado, and crispy over easy eggs. You’ll want this Mediterranean bowl for lunch and dinner too - it’s that good! Za'atar is fantastic as the main seasoning. It doesn’t reheat well, so you’ll want to make it as you need it.
If you don't like the consistency of cooked oats, try this quinoa oatmeal. It's absolutely delicious and chock-full of nutrients and protein. Quinoa oatmeal is gluten-free and can be dressed up with all types of fruits, nuts, seeds, and spices. One of the best flavor combos with this quinoa oatmeal is bananas with walnuts, hemp seeds, cinnamon, and honey.
During the fall and winter months, this sweet potato breakfast bowl will hit the spot. When sweet potatoes are roasted, it brings out their natural sweetness. Top a slightly sweet roasted sweet potato with chopped nuts, a drizzle of honey, and maybe a bit of raisins and you’ve got a healthy breakfast that brings in the fall and winter flavors.
Speaking of fall and winter flavors, check out this warm chai spiced chia pudding bowl. The Mediterranean diet incorporates a variety of herbs and spices, not only enhancing flavor but also providing potential health benefits. And this bowl takes advantage of that. Not only are you getting amazing flavor from the chai, but you’re getting a good bit of nutrition too.
This healthy carrot cake oatmeal bake is so easy to make and tastes just like carrot cake. It's great for snacking or dessert and you can feel good about adding more veggies to your morning routine or snack time. Dairy-free milk and maple syrup are used to make this oatmeal bake. You can also use honey or date syrup if you prefer.
Unlike the breakfast burritos, these quesadillas do not keep well, so they need to be made as needed. But they only take a few minutes to whip up, so it’s still a fast, healthy Mediterranean breakfast option. You could even vary the flavor and use spinach, feta, and sundried tomatoes for a Mediterranean flare.
The Mediterranean Diet is not just about food; it also emphasizes the importance of a balanced lifestyle, including regular physical activity and social interactions. So have a few friends over for a delicious weekend brunch, and make them a slew of these healthy Mediterranean breakfast recipes.
And I will leave you with one last healthy breakfast idea, my blended overnight oats.
24 Simple Mediterranean Breakfast Ideas
- ½ cup (40g) rolled oats
- ½ cup (120ml) skim milk
- ¼ cup (60g) low-fat yogurt
- 1 teaspoon stevia powder (or sweetener of your choice)
- ½ teaspoon vanilla extract
- Assorted mixed berries for topping (e.g., strawberries, blueberries, raspberries)
- In a blender, combine the rolled oats, skim milk, low-fat yogurt, stevia powder, and vanilla extract.
- Blend on medium speed until all the ingredients are well combined and you achieve a smooth and creamy consistency.
- Transfer the blended mixture to a jar or container with a lid.
- Cover the jar/container and refrigerate overnight, or for at least 4 hours, to allow the oats to soften and the flavors to meld together.
- Before serving, give the mixture a good stir to ensure it's well mixed.
- To serve, top the blended overnight oats with a generous amount of mixed berries.
- Enjoy your delicious and nutritious blended overnight oats as a satisfying breakfast or snack.
- Serving size: 1 jar
- 5 ww points per serving