The Mediterranean diet is a popular topic in the health industry and was recently named the top diet in the 2023 U.S. News Best Diets list. This way of eating has been shown to reduce the risk of stroke, heart disease, and diabetes, as well as promote weight loss and increase life expectancy. To help those interested in following this diet, we've compiled a list of easy-to-make Mediterranean-inspired breakfast recipes.
According to the Mayo Clinic, the Mediterranean diet originated in the 1950s when people discovered that heart disease was rare in Mediterranean countries. This diet focuses on plant-based foods like vegetables, whole grains, fruit, legumes, nuts, seeds, and olive oil, with small amounts of animal proteins like fish or seafood.
The breakfast recipes featured in this list are inspired by the healthy Mediterranean diet and are mostly plant-based, featuring plenty of whole grains, vegetables, and healthy fats. Whether you prefer sweet or savory breakfasts, there is something for everyone on this list.
A Delicious and Nutritious Mediterranean Breakfast Idea: Burrata Platter
Don't let anyone tell you that cheese platters are only for later in the day! This burrata breakfast platter is a nutritious and plant-based option that includes deliciously healthy vegetables such as butternut squash and microgreens. In addition, the Mediterranean diet is well-represented, with whole-grain bread providing a fiber boost, and olive oil and pumpkin seeds offering healthy fats.
Mediterranean Tofu Breakfast Scramble
While eggs are still a part of the Mediterranean diet, animal proteins are typically consumed in moderation and less frequently than in the standard American diet. If you're looking to switch up your breakfast from eggs, this tofu scramble provides a similar savory experience with vegan protein instead. While the recipe includes feta cheese, it can easily be omitted for a fully plant-based meal.
Mediterranean Breakfast Tacos
We love this creative twist on a classic dish—and who wouldn't want to jump at the chance to eat tacos for breakfast? This Mediterranean diet breakfast recipe features some staples like cucumber, tomato, hummus, and feta cheese, so you'll be getting a boost of fiber, protein, and plenty of flavor.
Mediterranean Strata
A strata is a casserole dish that allows for plenty of flavor-packed layers. While this Mediterranean-inspired recipe may be higher in refined carbs and fat than some of the other recipes on this list, it still features staple ingredients from the region. While butter and white bread are included, it also boasts ingredients like mushrooms, artichoke hearts, and sun-dried tomatoes that are commonly found in Mediterranean cuisine.
Mediterranean Breakfast Burrito
The classic breakfast burrito typically includes ingredients such as eggs, bacon or sausage, cheddar cheese, and beans. However, this Mediterranean-style burrito provides the same comforting feeling with a healthy twist. Instead of bacon or sausage, you'll enjoy more fruits and vegetables, including spinach, sun-dried tomatoes, and black olives. And rather than cheddar cheese, which contains about 9.5 grams of fat and 5.5 grams of saturated fat per serving, this recipe calls for feta cheese, which only has 6 grams of fat and 4 grams of saturated fat.
Healthy Breakfast Casserole
Casseroles are an easy morning meal that requires minimal effort. Simply combine your ingredients in a dish, bake, and continue with your day while it cooks. If you're looking for a Mediterranean-inspired casserole recipe, give this one a try. It includes staple ingredients such as spinach, red peppers, onions, and olive oil, but it's worth noting that it also includes full-fat dairy milk or cream, which is not as common in the Mediterranean diet.
Caprese Avocado Toast
Avocado toast is a classic breakfast that can be made in countless ways, and it's no surprise that there's a version that fits into the Mediterranean diet. This recipe includes whole wheat toast, flax seed oil, tomato, low-fat cottage cheese, basil, flaked sea salt, and, of course, avocado. The result is a filling breakfast that is rich in fiber, protein, and healthy fats.
Slow Cooker Mediterranean Egg Casserole
A slow cooker can be used to prepare more than just soups and chilis, including egg casseroles. This recipe for a Mediterranean-inspired egg casserole combines ingredients like spinach, basil, and artichoke hearts with more familiar items such as cheddar cheese, whole milk, and hash brown potatoes. Despite the combination of elements from different cuisines, this dish is rich in flavor and worth a try.
Microwave Egg Caprese Breakfast Cups
Looking for a new breakfast idea? Try these caprese egg cups that can be easily prepared in the microwave. Although sliced ham isn't common in a Mediterranean diet, it's okay to indulge in animal proteins you enjoy from time to time. These egg cups are complemented by a homemade pesto that adds a burst of healthy fats.