When we hear the word “diet,” we think restricted calories, hunger pangs and way too many carrot sticks. But the Mediterranean diet is the anti-diet—it’s all about filling your plate with whole grains, vegetables, fruit, beans, low-fat dairy, nuts, fish, lean red meat and olive oil. Not only is it a heart-healthy way of eating, it’s even been scientifically proven to boost your mood. Here are 31 Mediterranean diet breakfast recipes—from overnight oats to breakfast soft serve—to start your day deliciously, plus answers to your biggest questions about this approach to healthy eating.
31 Mediterranean Diet Breakfast Recipes to Start Your Day Right
It's the anti-diet
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Published Jan 30, 2024
Photo: Liz Andrew/Styling: Erin McDowell
1. Baked Eggs and Zoodles With Avocado
- Time Commitment: 25 minutes
- Calories: 633 calories
Sunny side up has never looked better. You could make these cute little nests with another spiralized vegetable, but zucchini is our favorite.
2. Overnight Oats with Blueberries and Almonds
- Time Commitment: 8 hours, 5 minutes
- Calories: 555 calories
You wake up late and realize there’s no time for a morning meal. No worries, friend. It’s already in the fridge waiting for you. If you’re not into blueberries, feel free to swap in any other fruit or berries you like.
3. Slow Cooker Mediterranean Frittata
- Time Commitment: 3 hours, 30 minutes
- Calories: 164 calories
The best breakfasts are the ones that practically make themselves. (It doesn’t hurt when they’re packed with fiber and protein, too.)
- Time Commitment: 55 minutes
- Calories: 251 calories
You’ve had the tomato-based version of this Middle Eastern dish; now try it with spinach and jalapeño. A side of toast or crust bread for dipping would be a welcome addition.
5. Squash and Squash Blossom Frittata
- Time Commitment: 25 minutes
- Calories: 173 calories
It’s ready in 25 minutes and looks super impressive. How’s that for a healthy brunch recipe? (The squash blossoms are optional, but add a special touch.)
6. Cranberry Walnut Grain-Free Granola
- Time Commitment: 20 minutes
- Calories: 283 calories
Expensive store-bought granola better watch out. This grain-free version—made with all sorts of seeds and nuts—is tastier and healthier, and not just sugar cereal masquerading as hippie food.
7. Egg and Veggie Breakfast Bowl
- Time Commitment: 35 minutes
- Calories: 259 calories
Brussels sprouts for breakfast: It’s a thing (and it’s delicious). Adding an egg is essential for extra protein.
- Time Commitment: 25 minutes
- Calories: 246 calories
If you thought breakfast was either healthy and boring or secretly dessert, think again. These baked eggs in avocado are packed with healthy fats and protein and they happen to taste amazing.
9. Sweet Potato Rösti with Fried Eggs and Greens
- Time Commitment: 30 minutes
- Calories: 340 calories
Rösti are like the Swiss version of potato pancakes or latkes. Here, they’re made with sweet potatoes for extra flavor, color and nutrition. (Gotta get that beta carotene!)
10. Chamomile and Maple Porridge
- Time Commitment: 15 minutes
- Calories: 398 calories
The oats will keep you satisfied until lunch, and the chamomile will keep you calm after hitting snooze one too many times.
11. Coffee Oatmeal with Buckwheat Honey, Blueberries and Yogurt
- Time Commitment: 5 minutes
- Calories: 240 calories
When you can get your caffeine buzz and your breakfast in one bite, you’ve mastered the art of multitasking. Adding coffee to the milk in this oatmeal adds flavor without much extra effort.
12. Yotam Ottolenghi’s Braised Eggs with Leek and Za’atar
- Time Commitment: 20 minutes
- Calories: 223 calories
Obviously, we’re eating this saucy, 20-minute skillet for breakfast…but don’t you think it would make a great brinner too?
13. Breakfast Caprese with Soft-Boiled Eggs
- Time Commitment: 15 minutes
- Calories: 243 calories
Salad for breakfast isn’t so out-there when it’s a gorgeous and melt-in-your-mouth tender caprese dish. It’s almost like we’re in Italy.
14. Salmon and Smashed Cucumber Grain Bowls
- Time Commitment: 55 minutes
- Calories: 841 calories
This one goes out to our savory breakfast lovers. It’s basically lunch, but you can make it ahead and eat it any time of day. It calls for farro, but use any whole grain you like (quinoa would work too).
15. Sheet Pan Eggs with Smoked Salmon, Cream Cheese and Dill
- Time Commitment: 32 minutes
- Calories: 134 calories
Proof that a little cream cheese goes a long way (and that sheet pans > everything else). This one is tasty with toast and a mimosa—and even better on a bagel sandwich.
16. Shrimp with Cauliflower ‘Grits’ and Arugula
- Time Commitment: 308 calories
- Calories: 30 minutes
With this healthy swap, you can lose some of the carbs but keep the flavor. Swap in low-fat milk if you want to make things even more virtuous. It makes for an easy-yet-impressive brunch to serve whenever friends come over.
17. Gwyneth Paltrow’s Easy Frittata
- Time Commitment: 20 minutes
- Calories: 287 calories
Hello, five-ingredient frittata. This one is made with beet greens, but you can use any chopped vegetables you have lurking in your crisper.
18. Red Shakshuka
- Time Commitment: 45 minutes
- Calories: 303 calories
Steamed, poached and fried have nothing on this spicy, saucy hit. Serve it with a crusty baguette (or even alongside bagels) if you want to gild the lily.
19. Overnight Oats with Chocolate and Strawberries
- Time Commitment: 8 hours, 5 minutes
- Calories: 454 calories
It’s basically dessert for breakfast (except totally healthy). Want to switch things up? Try raspberries instead of strawberries.
- Time Commitment: 10 minutes
- Calories: 434 calories
It turns out frozen bananas are pretty much magical. If you have a food processor or blender, you can whip them into “ice cream” that’s breakfast (and Mediterranean diet) friendly.
21. One-Pan Eggs with Asparagus and Tomatoes
- Time Commitment: 30 minutes
- Calories: 158 calories
Eggs for a crowd? We’re not short-order cooks—which is why we’re relying on our trusty sheet pan to handle the job.
22. Green Smoothie with Avocado and Apple
- Time Commitment: 15 minutes
- Calories: 417 calories
Smoothies are an easy way to sneak some greens into your morning, especially when you disguise them with sweet ingredients like apple and banana.
- Time Commitment: 15 minutes
- Calories: 244 calories
If green drinks really aren’t your thing, try this spicy-sweet smoothie instead. It’s made with coconut milk and coconut yogurt, so it’s totally dairy-free.
- Time Commitment: 20 minutes
- Calories: 523 calories
Sweet potatoes, hummus and…blueberries? Try it, you’ll like it. This Mediterranean diet breakfast is ideal for days when you don’t want to turn on the oven.
25. Feta-Spinach Breakfast Egg Muffins with Sun-Dried Tomatoes
- Time Commitment: 35 minutes
- Calories: 143 calories
This is an excellent way to make use of your muffin tin, plus you can freeze a few for breakfast on the go.
26. Blood Orange and Beet Salad Over Honeyed Yogurt
- Time Commitment: 20 minutes
- Calories: 125 calories
If you always gravitate toward French toast, cinnamon rolls or syrup-soaked waffles, this will satisfy your sweet tooth. (Bonus: It’s only six ingredients.)
27. 15-Minute Spinach Burrata Omelet with Avocado Salad
- Time Commitment: 15 minutes
- Calories: 625 calories
You could skip the burrata, or swap it for low-fat feta or Parm, but why would you? Use fewer yolks than whites to lighten things up even further.
- Time Commitment: 5 minutes
- Calories: 134 calories
Sure, they’re pretty and trendy, but açai bowls are also rich in antioxidants (thanks, fruit) and taste like a vacation.
29. Gwyneth Paltrow’s Blueberry Cauliflower Smoothie
- Time Commitment: 5 minutes
- Calories: 259 calories
Wait, there’s cauliflower in this smoothie? You’ve got to be kidding, Gwyneth. (Blueberries will mask any flavor, TYVM.)
30. 4-Ingredient Banana Pancakes
- Time Commitment: 30 minutes
- Calories: 287 calories
These bite-size flapjacks are made with coconut flour, so they’re gluten-free and Mediterranean diet friendly.
31. Pesto Roasted Veggie Breakfast Burritos
- Time Commitment: 45 minutes
- Calories: 312 calories
Make a batch ahead of time and pop them in the freezer. Voilà, healthy meal-prep breakfast.
Plus, a Few Mediterranean Diet FAQs:
Can You Eat Eggs and Cheese on the Mediterranean Diet?
You sure can. According to the Mayo Clinic, the Mediterranean diet welcomes dairy products in moderate amounts, so cheese is totally approved (just don’t make your entire meal a cheese plate, maybe). Eggs are a go too, but since they’re high in cholesterol, it’s recommended that you don’t go overboard on yolks in particular.
Is Oatmeal On a Mediterranean diet?
Oatmeal is a whole grain that’s naturally high in fiber, so it’s an ideal food if you’re following the Mediterranean diet. Add a handful of fresh fruit and some low-fat yogurt and you’re in for a filling, nutritious brekkie.
What’s a Typical Mediterranean Breakfast?
The Mediterranean diet doesn’t make a habit of restricting foods, so a typical breakfast can vary. However, it should still emphasize whole, unrefined foods with a focus on fresh fruits (and veggies), whole grains, nuts and seeds. What’s that look like? Maybe it’s a bowl of Greek yogurt with berries and flaxseed, or a breakfast bowl with sweet potatoes, spinach and an egg.
