12 Mediterranean Diet Breakfast Recipes

With its plethora of oily fish, lush olive trees, and abundant vegetables, the Mediterranean region is acclaimed for its nutritious and delicious cuisine. 

Encompassing the foods of Italy, Spain, Greece, Morocco, Turkey, and more, the so-called “Mediterranean diet” is now a renowned style of eating that benefits health and longevity. 

While coming up with Mediterranean-style lunches and dinners is an easier feat, many people need help with morning time, wondering what exactly Mediterranean diet breakfasts might entail. 

With these Mediterranean diet breakfast ideas containing fresh veggies, fruit, yogurt, tomatoes, feta cheese, and ancient grains, you can feel good knowing that your morning meal is both healthy and delicious.

12 Healthy Mediterranean Breakfast Recipes

1. Greek-Inspired Scramble

Some of the prominent foods that come to mind when you hear “Greek” include feta cheese, olive oil, and tomatoes—and this 10-minute scramble has all three. 

In this Mediterranean breakfast recipe, you can customize the vegetables and herbs you prefer, but adding red onion, tomatoes, spinach, and artichoke hearts makes it distinctly Greek. 

We also love using feta for a salty and slightly tangy bite and a sprinkling of parsley on top for bright freshness and visual appeal.

Servings: 1

Ingredients:

• 2 eggs
• 2 tsp extra-virgin olive oil 
• 2 Tbsp crumbled feta 
• ½ cup cherry tomatoes, sliced in half
• ¼ cup diced red onions 
• 1 cup fresh baby spinach, roughly chopped
• ½ cup artichoke hearts (canned), roughly chopped 
• Fresh parsley for topping 

Directions: 

1. Preheat a pan on medium heat. 
2. Whisk the eggs well in a bowl and add a dash of salt and pepper. 
3. Add the oil to the pan and add all veggies (tomatoes, red onions, spinach, and artichoke hearts), cooking until softened and spinach is wilted, about 3-4 minutes. 
4. Add eggs and feta and scramble until set at the desired consistency. 
5. Garnish with fresh parsley and serve immediately.

Nutrition Facts: (Per serving)

Calories: 370

Fat: 27g

Total Carbs: 12g

Fiber: 5g

Protein: 21g

2. Shakshuka

A dish that is said to have originated in Tunisia, Israel, or Morocco, shakshuka is a one-pan meal with poached eggs in a chunky tomato sauce. 

Although fresh tomatoes are best, they aren’t always in season—in that case, use high-quality canned whole tomatoes with their juices included, like San Marzano. 

The sauce typically includes onions, bell peppers, garlic, and seasonings like cumin, paprika, and red pepper flakes. 

After making the sauce, nestle the cracked eggs in the sauce and gently poach them in the simmering sauce until they are cooked to your liking. 

Shakshuka is a low-carb and healthy Mediterranean breakfast—but many people also eat this savory dish for lunch or dinner. 

Servings: 6

Ingredients:

• 6 eggs
• 2 Tbsp olive oil
• 1 yellow onion, diced
• 2 bell peppers, diced 
• 2 garlic cloves, minced
• 6 large ripe tomatoes (diced) or 1, 28oz can of whole peeled tomatoes 
• ¾ tsp salt 
• ¼ tsp black pepper
• 1 tsp paprika
• 1 tsp cumin
• 2 Tbsp fresh parsley, chopped
• Optional: Crusty bread for dipping 

Directions: 

1. Heat the oil in a large skillet over medium heat. Add the diced onion and bell pepper, sauteeing until softened or about 5 minutes.
2. Add the garlic and tomatoes (including any juices), stirring well and breaking apart the tomatoes with a wooden spoon.
3. Cover and let simmer for about 15 minutes. 
4. Make six wells in the mixture (room for each egg) and carefully crack each egg into its well, seasoning with salt and pepper. 
5. Cover the skillet and cook until the egg whites are fully set. 
6. Garnish with parsley and serve with crusty bread (optional). 

Nutrition Facts: (Per serving)

Calories: 150

Fat: 9g

Total Carbs: 10g

Fiber: 3g

Protein: 7g

3. Avocado Toast with Dill and Feta

Although avocados are native to Mexico and Central America, their nutritional profile fits the Mediterranean-style bill—and avocado toast is the perfect vehicle to eat them.

Like olives, avocados are rich in monounsaturated fat, a type commonly consumed in Mediterranean cuisines that have heart-healthy benefits. 

Topping a large slice of crusty sourdough bread with sliced or mashed avocado, red onions, chunks of feta, diced cherry tomatoes, and a generous sprinkle of dill make this avocado toast a perfect millennial-Mediterranean breakfast—and it takes mere minutes to prepare! 

Servings: 1

Ingredients:

• 1 large slice of sourdough bread 
• 1 small avocado or ½ of a large avocado
• 4-6 cherry tomatoes, halved
• 2 thin slices of red onion
• 2 Tbsp feta cheese 
• 1 Tbsp fresh dill, chopped 

Directions: 

1. Toast the bread and mash avocado into it (or add sliced avocado). 
2. Add halved cherry tomatoes, red onion, and feta.
3. Garnish with chopped dill and serve.  

Nutrition Facts: (Per serving)

Calories: 375

Fat: 25g

Total Carbs: 31g

Fiber: 9g

Protein: 9g

4. Nutty Oatmeal Bowl

Oats are a whole grain, which is encouraged on the Mediterranean diet—especially when you choose less processed versions like steel-cut oats. 

The Mediterranean style of eating is low in refined carbohydrates that are ultra-processed, which would include most cereals and instant oatmeal.

Rather, steel-cut oatmeal is higher in fiber, has a denser texture and nuttier flavor, and has less of an impact on blood sugar than instant oatmeal. 

We also included a variety of nuts and some distinctly Mediterranean fruits—figs and apricots—but feel free to use any fruit you prefer, as all are allowed on the Mediterranean diet.

Servings: 4

Ingredients:

• 1 cup of steel-cut oats 
• 2 cups of water
• 1 ½ cups of nut milk of your choice 
• ¼ tsp salt 
• 4 figs, sliced 
• 2 apricots, sliced or diced
• ¼ cup walnuts, roughly chopped 
• ¼ cup pecans, roughly chopped
• Optional: Honey, maple syrup, or maple monk fruit sweetener 

Directions: 

1. Add the water and nut milk to a large saucepan or pot and bring to a low boil. 
2. Once boiling, add the oats and salt, mixing well and bringing to a boil before reducing the heat to low. 
3. Gently simmer for about 20 minutes, stirring often, until the liquid is absorbed.   
4. If you want softer oats, cook for 10 more minutes; otherwise, remove from heat.
5. Top with sliced figs, apricots, chopped nuts, and optional sweeteners; serve immediately. 

Nutrition Facts: (Per serving)

Calories: 400

Fat: 21g

Total Carbs: 44g

Fiber: 10g

Protein: 10g

5. Tomato and Yogurt Toast

Yogurt on toast may sound like an odd combination—but we’re not talking about thin and runny yogurt here; we’re using traditional Greek yogurt for this Mediterranean diet breakfast. 

Greek and regular yogurt are made from the same ingredients, but Greek yogurt has the liquid strained out of it, resulting in a more concentrated and thicker yogurt. 

For this reason, Greek-style yogurt is higher in protein and calories than regular yogurt, typically containing 18 to 20 grams of protein per serving. 

While you can use raw tomatoes if you’re in a time crunch, this toast is much more delicious if you quickly blister them in a pan—simply heat olive oil in a pan and cook cherry tomatoes until they start to burst. 

Servings: 1

Ingredients:

• 1 large slice of sourdough bread 
• ½ cup of whole milk Greek yogurt
• ½ cup of cherry tomatoes 
• 1-2 cloves of garlic, minced
• 2 tsp olive oil 
• Dash of salt and pepper 
• Optional: 1 tsp balsamic glaze 

Directions: 

1. Heat oil in a small skillet over medium-high heat. 
2. Toast bread.
3. Add garlic and cherry tomatoes and cook, stirring often, until they begin to burst (about 2-3 minutes).
4. Spread a layer of yogurt onto the bread, topping with garlicky tomatoes and an optional drizzle of balsamic glaze. 

Nutrition Facts: (Per serving)

Calories: 300

Fat: 15g

Total Carbs: 26g

Fiber: 2g

Protein: 14g

6. Berry Mint Smoothie

Mint is native to the Mediterranean, making it the perfect herb to include in this refreshing berry smoothie. 

Spearmint is the type most commonly sold in grocery stores (no, it’s not just for gum), and it’s known for its ability to relieve indigestion and freshen breath. 

Berries, citrus, and mint go particularly well together, so we included strawberries, raspberries, and lemon in this smoothie. 

Like always, feel free to customize this recipe to suit your liking. We added extra protein (with protein powder) to make this a more satiating breakfast, but you can omit it if this smoothie is more of a snack.  

Servings: 1

Ingredients:

• 1 – 1 ½ cups of unsweetened non-dairy milk 
• 1 cup total of frozen berries (such as strawberries and raspberries)*
• ¼ cup fresh mint leaves 
• Juice from 1 lemon 
• 4 oz unsweetened yogurt (ideally Greek)
• 1 scoop of vanilla or unsweetened protein powder (like Orgain Plant-Based Protein Powder or Ancient Nutrition)
• *If you used fresh berries, add ½ cup of ice 

Directions: 

1. Blend all ingredients well. 

Nutrition Facts: (Per serving)

Calories: 240

Fat: 5g

Total Carbs: 16g

Fiber: 3g

Protein: 32g

7. Quinoa Breakfast Bowl

While oats are typically the shining star of hot breakfast bowls, quinoa makes a great substitute. 

Although quinoa originates from South America, it is a commonly consumed grain on the Mediterranean diet, as it’s a whole and unprocessed grain with high fiber and protein content. 

This is another customizable meal—feel free to add berries, diced apples, sliced bananas, coconut flakes, nuts, or seeds on top of this breakfast bowl. 

You can also eat it immediately like you would a bowl of hot oatmeal, or cool it in the fridge, pour additional nut milk on top, and treat it like a bowl of cold cereal or overnight oats.

Servings: 2

Ingredients: 

• 1 cup of quinoa
• 2 cups of unsweetened nut milk (almond, cashew, or coconut)
• 1 tsp vanilla extract
• ¼ tsp cinnamon 
• Optional toppings: Berries, diced apples, sliced banana, coconut flakes, nuts, or seeds

Directions: 

1. In a medium pot, add the nut milk, vanilla, and cinnamon. 
2. Bring it to a low boil and add the quinoa, reducing to a simmer. 
3. Cover the pot and simmer for 15 minutes or until the milk is completely absorbed. 
4. Fluff it with a fork and serve warm immediately (with optional toppings) or cool in the fridge (overnight or for at least 1 hour), then add more nut milk and eat like cereal. 

Nutrition Facts: (Per serving, with ½ cup fruit topping)

Calories: 380

Fat: 5g

Carbs: 65g

Fiber: 8g

Protein: 16g

8. Greek Yogurt Bowl with Honey

A very simple Mediterranean diet breakfast, this yogurt bowl takes less than a minute to prepare and can keep you full for hours. 

Greek yogurt contains 3 grams of protein per ounce, so we’d recommend consuming 8-10 ounces if this is the only thing you’re eating this morning.

Most single-serve yogurt containers are 5 to 6 ounces, so purchasing a larger tub can be beneficial here. 

Having 25 to 30 grams of protein for breakfast can set you up for a healthy day, increasing satiety and reducing your calorie intake at subsequent meals. 

Servings: 1

Ingredients:

• 8-10 ounces of full-fat Greek yogurt
• 1 Tbsp raw organic honey
• ¼ cup blueberries 

Directions: 

1. Add all ingredients to a bowl and mix.

Nutrition Facts: (Per serving)

Calories: 400

Fat: 16g

Total Carbs: 35g

Fiber: 1g

Protein: 30g

9. Smoked Salmon Toast

Seafood is a staple of the Mediterranean diet—especially fish high in healthy fats, like salmon. 

While most people don’t love fish at their morning meal, smoked salmon is a notable exception—when paired with cream cheese and dill, you’ve got a delicious Mediterranean breakfast. 

A more common base for smoked salmon and cream cheese is a bagel, but we used a thick slice of rye bread in this easy breakfast to increase the fiber and reduce overall carbohydrates. 

Servings: 1

Ingredients:

• 1 slice of rye bread 
• 2 Tbsp cream cheese 
• 3-4 oz smoked salmon 
• 1 Tbsp fresh dill, chopped
• Squeeze of lemon juice
• Salt and pepper to taste

Directions: 

1. Toast the bread, spread with cream cheese, and top with the salmon and dill.
2. Squeeze lemon juice and add a dash of salt and pepper if desired. 

Nutrition Facts: (Per serving)

Calories: 325

Fat: 13g

Total Carbs: 24g

Fiber: 3g

Protein: 26g

10. Chocolate Chia Pudding

As one of those perfect recipes that can be eaten as either a healthy breakfast or dessert, this chocolate chia pudding checks all of the boxes.

Chia seeds originate from Central America, where they were a staple in the Aztec diet, but people in the Mediterranean now also enjoy these nutrient-packed seeds. 

With fiber-rich chia seeds and no refined sugar, this vegan and gluten-free recipe tastes like chocolate pudding but packs a nutritional punch. 

We also added an optional scoop of vanilla protein powder to up the satiety factor, but feel free to leave it out if you don’t have that handy. 

Chocolate Chia Pudding Recipe: 

Servings: 1

Ingredients: 

• ¼ cup chia seeds
• ¼ cup cocoa powder
• 1 scoop protein powder (like Garden of Life or Orgain Plant-Based Protein Powder)
• 1 cup almond milk
• 1 Tbsp maple syrup

Directions:  

1. In a medium mixing bowl, add the chia seeds.
2. Add the cocoa powder, almond milk, and maple syrup. 
3. Mix well until combined (this can take a few minutes).
4. Cover with plastic wrap and place in the refrigerator for a minimum of 4 hours (or overnight).
5. Remove plastic wrap and stir thoroughly before serving with desired toppings, like berries, jam, coconut, or nuts. 

Nutrition Facts: (Per serving)

Calories: 400

Fat: 13g

Carbs: 47g

Fiber: 10g

Protein: 34g

11. Moroccan Breakfast Spread

Although Greece is the most commonly referenced cuisine in the Mediterranean diet, Morocco in North Africa also provides a heavy influence on this style of eating. 

A typical Moroccan breakfast might include crusty freshly baked bread called khobz, fried eggs, goat cheese, olives, and amlou—a pureed dip made of toasted almonds, argan oil, and honey (similar to peanut or almond butter in texture). 

And it wouldn’t be a Moroccan morning without classic Moroccan mint tea—buy it here or make it with gunpowder green tea, spearmint leaves, and sugar.

As this breakfast spread contains many recipes in one, we won’t include directions on how to make everything—but check out these recipes for whole grain khobz and amlou if you want to make them.

Servings: 2

Ingredients:

• 4 eggs 
• 2 slices of khobz 
• ½ cup goat cheese 
• ¼ cup olives 
• 4 Tbsp amlou 
• 12 oz Moroccan mint tea 

Directions: 

1. Fry eggs and serve family style with chunks of bread, olives, cheese, and amlou. 

Nutrition Facts: (Based on 2 eggs, 1 slice of bread, 2 Tbsp amlou, ⅛ cup olives, and ¼ cup goat cheese) 

Calories: 530

Fat: 37g

Total Carbs: 20g

Fiber: 4g

Protein: 31g

12. Kagianas (Greek Eggs with Tomato)

Kagianas—also known as strapatsada—is a classic Greek version of scrambled eggs, made with loads of fresh tomato and feta cheese. 

This dish is very heavy on the tomatoes, which should be grated or very finely chopped, making the final product almost entirely red in color. 

Alternatively, you can pulse the tomatoes in a food processor for an even finer chop. 

While you can use canned tomatoes during the winter months, fresh and in-season tomatoes will always taste best. 

Servings: 4

Ingredients:

• 3 large ripe tomatoes (or 4 smaller) 
• 1 Tbsp extra virgin olive oil 
• 8 eggs, whisked well
• ½ tsp salt
• ¼ tsp black pepper 
• 4 oz feta cheese
• 4 Tbsp fresh parsley, chopped 

Directions: 

1. Finely chop, grate, or food process the tomatoes until almost smooth. 
2. Heat oil in a medium-sized skillet on medium heat. 
3. Add the tomatoes, salt, and pepper, and cook for about 10 minutes until the liquid has evaporated. 
4. Add the eggs and cook until eggs are cooked through. 
5. Top with feta and fresh parsley. 

Nutrition Facts: (Per serving)

Calories: 250

Fat: 18g

Total Carbs: 5g

Fiber: 1g

Protein: 16g

Mediterranean Diet Basics

Although each country bordering the Mediterranean Sea consumes different varieties and styles of food, there are a few key components that make up Mediterranean cuisine. 

The basis of Mediterranean cooking is an abundance of fresh produce and plant-based proteins, including beans and whole grains. 

Although Mediterranean cuisines are not vegetarian, animal products typically take a back seat to plant-based foods—except when it comes to fish and seafood, which are highly encouraged and commonly consumed. 

As the Mediterranean diet is low in meat, the diet provides plenty of unsaturated fats from nuts, seeds, olives, and oily fish while keeping saturated fat intake low.

Additionally, the abundance of fresh fruits, vegetables, herbs, and spices provides high amounts of antioxidants and plant-based compounds called polyphenols that benefit health. 

This style of eating also promotes consuming whole, unprocessed foods rather than ultra-processed foods, like crackers, chips, white bread, or white pasta.

Foods to Eat on the Mediterranean Diet

The main foods to eat on the Mediterranean diet include: 

• Fruits: Apples, pears, figs, dates, apricots, berries, melons, etc. 
• Vegetables: Spinach, lettuce, kale, Brussels sprouts, zucchini, cucumbers, tomatoes, asparagus, eggplant, artichokes, broccoli, etc.
• Root vegetables: Sweet potatoes, potatoes, beets, onions, garlic, turnips, carrots, etc.
• Whole grains: Oats, quinoa, whole wheat, brown rice, buckwheat, barley, or rye.
• Healthy fats: Olives, avocados, nuts, and seeds (and their oils) 
• Legumes: Beans of all kinds, chickpeas, green peas, and lentils. 
• Fish and shellfish: Salmon, tuna, shrimp, clams, sardines, white fish, mussels, etc. 
• Cultured dairy products: Yogurt, labneh, and kefir 
• Eggs
• Dried and fresh herbs and spices
• Water, coffee, and tea 

Some foods are not eliminated but are encouraged to be consumed in moderation, including: 

• Dairy: Cheese can also be consumed in moderation, while milk, butter, and cream are rarely eaten
• Poultry: Chicken, turkey, and duck
• Red wine: Up to one 5-ounce glass per day 
• Red meat: Beef, pork, and lamb should be very limited and eaten rarely, consumed in lean versions when possible

Foods to Avoid on the Mediterranean Diet

In addition to those healthy foods to consume, there are some foods to avoid when eating a Mediterranean diet, including: 

• Processed meat: Deli meats, hot dogs, bacon, ham, and processed sausages
• Added sugar: Found in desserts, soda, sweetened drinks, pastries, candy, and many processed foods
• Excessive alcohol, or alcohol other than red wine
• Refined grains: White bread, white pasta, crackers, chips, white rice
• Processed oils: Canola, soybean, cottonseed, corn, or vegetable oil

Mediterranean Diet Breakfast Recipes FAQs