Key Takeaways
- The Mediterranean diet is renowned for its health benefits, and includes foods and flavors from countries that border the Mediterranean Sea.
- A Mediterranean breakfast is usually simple and features mostly savory ingredients. However, there is room for sweetness by using various cooking methods, incorporating fresh fruits, certain herbs and spices, or a small drizzle of honey.
- A registered dietitian can teach you how to embrace the Mediterranean diet to experience its benefits.
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The Mediterranean diet includes fruits, vegetables, whole grains, beans, lean cuts of meat, and plenty of seafood.
There’s a preference for eating whole, minimally processed items, and dining at home with friends and family is the norm.
People following this eating pattern tend to have better health outcomes, including better blood sugar control and overall heart health.
The rich antioxidants and fiber in the Mediterranean diet can also reduce your risk of other chronic illnesses and different types of cancer.
Many Mediterranean breakfasts are simple to make because they only need a few fresh ingredients.
To help you cook more Mediterranean meals, we’ve created 20+ breakfast ideas that can be made in fifteen minutes or less.
Keep reading to get started.
Book an appointment with an online dietitian
Covered by insurance.
Book an appointment with an online dietitian
Covered by insurance.
20+ Mediterranean Diet Breakfast Ideas You Can Make in 15 Minutes
The Mediterranean region (or the Mediterranean basin) is large and includes 23 countries, each using its own flavors and cooking ingredients.
We’ve done our best to include diversity from these countries in our breakfast list, but you can make substitutions if you want more variety.
Although the Mediterranean diet is well-rounded, it excludes many staples from Asian cultures, such as tofu or rice.
If these foods are a staple in your diet, ask your dietitian to help you build a modified Mediterranean eating plan that includes your favorite dishes.
1. Avocado and Tomato Bruschetta on Whole Grain Bread
Whip up a quick breakfast bruschetta by dicing tomato and white onion. Add feta cheese, lemon juice, olive oil, and half a teaspoon of garlic powder.
Bake on a slice of whole-grain bread for ten minutes and top with diced avocado and fresh basil leaves.
2. Egg Muffins with Spinach and Feta
Preheat your oven and spray a muffin tin with olive oil-based spray. In a large bowl, whisk together twelve eggs, thawed frozen spinach, sundried tomatoes, dried basil and oregano, and two tablespoons of feta.
Pour the mixture into the sprayed muffin tin cups until three-quarters of the way full and bake until done—around ten to twelve minutes.
When poked in the center with a toothpick, the toothpick should be clean.
3. Greek Yogurt with Honey and Walnuts
Greek yogurt offers calcium and has more protein than other varieties, which can help you feel more full after eating. T
op Greek yogurt with honey, toasted walnuts, diced apple, sprinkles of spices like cinnamon or nutmeg.
4. Almond Butter and Apricot Toast
Almond butter is a great alternative to peanut butter for those with peanut allergies.
It’s sold in crunchy or smooth texture, and either option will work for this breakfast.
Toast a slice of whole-grain bread and spread a layer of almond butter.
Top with fresh apricot, sliced basil, and a drizzle of balsamic reduction.
5. Smoked Salmon on Whole Grain Toast
A smoked salmon sandwich is also called lox—a dish originally from Scandinavia.
However, the Mediterranean diet encourages fish, which is present in this recipe.
To make this breakfast, toast whole-grain bread and then spread a layer of cream cheese.
Add fresh dill, capers, and diced red onion.
Top with a few slices of smoked salmon and squeeze fresh lemon juice on the fish before serving.
6. Mediterranean Omelet
An omelet is a perfect way to use up tired-looking vegetables that are almost past their prime, or frozen and canned options.
To make this dish, start by sautéeing mushrooms, tomatoes, roasted red pepper, and zucchini.
When slightly browned, add whisked eggs and cook until you can fold it into an omelet.
Garnish with fresh olive oil, dried oregano, and a pinch of black pepper.
7. Smoothie Bowl
A smoothie bowl is a quick and colorful breakfast that takes less than five minutes to assemble.
To make this dish, blend Greek yogurt with frozen berries, fresh spinach, and instant rolled oats.
As you pour it into your bowl, it should have a thick consistency (if it’s too thin, add ice and blend again).
Decorate your smoothie bowl with ground flax seed, a drizzle of almond butter, hemp hearts, sunflower seeds, fresh lemon zest, and thinly sliced mint.
8. Tomato and Cucumber Salad with Pita
Mix together equal parts of sliced fresh tomato and cucumber.
For flavor, add a medley of fresh herbs, like basil, parsley, chives, and mint.
Dress your salad with olive oil, lemon juice, and a pinch of salt and pepper. Serve with toasted pita covered in cottage cheese.
9. Mediterranean Breakfast Wrap
Prepare your filling by sautéeing eggs with white beans, sundried tomato, shallots, and canned artichoke.
On a whole-grain tortilla, layer baby arugula, feta cheese, and egg filling, and dress with a drizzle of olive oil and balsamic reduction.
Roll into a handheld wrap and enjoy warm.
10. Boiled Millet with Berries and Seeds
Millet is a hearty, ancient grain with a mild, nutty flavor that pairs well with sweet berries.
To make miller, boil it in milk (animal or unsweetened plant-based) for about 15 minutes.
Once done, decorate your hot cereal with mixed berries, seeds, hemp hearts, and unsweetened coconut shavings. Drizzle a teaspoon of honey on top before serving.
11. Turkish Menemen
Menemen is a scrambled egg dish made with tomato paste, green bell pepper, yellow onion, and tomatoes.
For spices, use Aleppo pepper, black pepper, dried oregano, and red pepper flakes.
Add everything to a pan with olive oil, and once the eggs are cooked, serve with whole-grain toast.
12. Quinoa Fruit Salad
Quinoa is another ancient grain with fiber and a small amount of protein.
It has a neutral flavor that pairs well with savory or sweet ingredients like fruit.
Combine boiled quinoa with cubed pear, peaches, bananas, pomegranate seeds, and mixed toasted nuts to make this breakfast.
It can be stored in the fridge for up to five days, and you can dress it with fresh lemon juice and cinnamon before eating.
13. Smashed Chickpea Sliders
Making smashed chickpea sliders is a convenient way to eat more beans at breakfast.
To make this recipe, add a can of drained and rinsed chickpeas to a food processor with half a red onion and fresh mint.
Pulse a few times until roughly combined (you don’t want it to be puréed).
Transfer to a bowl and add a few tablespoons of plain Greek yogurt, one tablespoon of lemon juice, cumin, and dried oregano, then stir with a spoon.
Roll into two-inch sliders and place on a lined baking sheet. Bake in a hot oven for 15 minutes and serve with whole-grain pita and fresh tomato.
14. Shakshuka
Shakeshuka is a baked spiced tomato and egg dish. It’s a tasty brunch option that’s usually served warm.
To make, add olive oil, canned diced tomato, chopped onion, garlic, and red bell pepper to a deep pan and cook on medium heat.
For spices, add cumin, paprika, chili powder, and a pinch of salt and pepper.
Make wells and crack in eggs, then bake in a hot oven for fifteen minutes.
Garnish with cilantro and parsley and serve with whole-grain bread.
15. Whole Grain Pita with Hummus and Veggies
For a quick, savory breakfast, toast your whole-grain pita bread and dip it in hummus.
To round out the meal and add more nutrition, add fresh vegetables (cucumbers, turnips, and bell peppers) on the side and a few slices of cheese and olives.
For more protein, add a side of cottage cheese or Greek yogurt with fruit.
16. Overnight Oats with Figs and Honey
Make overnight oats with instant rolled oats, which easily soak up liquids and will be soft and tender in the morning.
Layer your oats in a Tupperware or Mason jar with milk, fresh figs, sunflower seeds, almond slices, frozen cherries, and honey.
Stir your overnight oats once before setting them into the fridge to soak.
17. Zucchini and Olive Oil Muffins
Use extra light olive oil to make moist, savory muffins.
Make a batter by mixing one cup of whole wheat flour, one teaspoon baking powder, ⅓ cup of olive oil, ½ cup of shredded zucchini and carrot, one tablespoon of hemp hearts, one egg, ½ cup of yogurt, and ¼ cup of crushed walnuts.
Drizzle in one tablespoon of maple syrup and bake in a lined muffin tin for about 15 minutes.
18. Egg and Vegetable Breakfast Pizza
Use a whole-wheat pita for your pizza base and one to two tablespoons of pesto for your sauce.
Next, layer sliced tomato, red onion, and thinly sliced eggplant.
Make a well in the center of your pizza and gently crack an egg into it.
Top with ½ cup of your favorite shredded cheese and bake for 15 minutes in a hot oven.
Before eating, drizzle with olive oil and freshly cut basil.
19. Zucchini and Onion Frittata
A frittata is a baked Italian omelet. To make, sautée zucchini, red onion, shredded kale, and cherry tomatoes in olive oil.
Next, pour in whisked eggs, one tablespoon of parmesan cheese, and a teaspoon of Italian seasoning.
Bake for 15 minutes in a hot oven and serve with toasted whole-grain bread.
Book an appointment with an online dietitian
Covered by insurance.
Book an appointment with an online dietitian
Covered by insurance.
20. Date and Walnut Oatmeal
Make oatmeal on the stove (or in the microwave) with milk, cinnamon, and a pinch of nutmeg.
Before eating, add chopped dags, fresh fig, pistachios, and pomegranate seeds.
21. Chia Seed Pudding with Mango
Chia seeds have omega-3 fatty acids, fiber, and antioxidants that support heart health.
They absorb liquid and develop a jelly texture similar to tapioca.
To make this dish, mix one tablespoon of chia seeds with ¾ cup of milk and ½ teaspoon of cinnamon.
In the morning, garnish with fresh mango cubes, sliced almonds, and a drizzle of honey.
How a Dietitian Can Help
If you want to learn more about the Mediterranean diet, consider working with a registered dietitian.
They’re nutrition experts and can help you make diet and lifestyle changes that support health and wellness.
At Nourish, all dietitians offer insurance-covered online nutrition counseling.
We also have an app to help you stay connected between visits, and you can access free resources (like meal plans).
Get started today by finding a dietitian who accepts insurance through Nourish.
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Frequently Asked Questions
A simple Mediterranean breakfast typically incorporates savory ingredients like cheeses, vegetables, and bread.
Here are some savory and sweet breakfast ideas:
- Avocado and tomato bruschetta on whole-grain bread.
- Shakshuka.
- Smoked salmon on whole-grain bread.
- Overnight oats with figs and honey.
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Yes, oatmeal is included in the Mediterranean diet.
It’s a versatile whole-grain that can be used for hot cereals, overnight recipes, or added to smoothies for extra fiber and nutrients.
Yes, eggs are included in the Mediterranean diet.
They’re a convenient lean source of protein that can be sautéed, boiled, baked, and poached.
They pair perfectly with other vegetables that are staples in Mediterranean cuisine, such as tomatoes, onions, and garlic.
