Whole grains, healthy fats, a little red wine every now and then... what's not to love about the Mediterranean diet? Far from a fad diet, the Mediterranean diet sticks to healthy, accessible staples and doesn't boast rigid rules or all-or-nothing guidelines. Instead, it focuses on delicious, nutritious foods that are satisfying and simple to whip up. And while we don't recommend red wine for breakfast, per se, we do think these protein-packed Mediterranean diet breakfasts are a great way to kick-start your day.
Salad for breakfast? Hear us out. Full of staples like soft-boiled eggs, avocado, and tomato, breakfast salads aren't that far of a departure from some of your favorite morning meals. And though your taste buds may not be screaming for lettuce in the morning, peppery arugula is a great ingredient for soaking up that runny egg yolk. Another bonus: the crunch from chopped almonds (we love toasted) and the boost of fiber from quinoa.
Yeah, yeah, we know: Avocado toast is old news. But there's a reason this trendy dish is sticking it out in the limelight. For starters, it's incredibly filling and delicious—thanks to heart-healthy avocado and fiber-rich whole-grain toast.
But perhaps even better is the fact that it takes mere minutes to make. This recipe goes next-level by adding smoked salmon, a poached egg, splash of soy sauce, and a handful of microgreens. Good morning, indeed.
Made with a whole-grain English muffin, fresh ricotta, sliced peaches (feel free to substitute berries or figs), and a drizzle of honey, this breakfast is a breeze to make and pairs perfectly with a fresh cup of coffee. Because what's a morning without at least a little caffeine?
When it comes to ease in the kitchen, nothing beats meal prep. And when it comes to protein-packed meal-prep breakfasts, few things beat egg cups. Easy to make and easy on the wallet, egg cups are a great way to plan breakfast in advance while allowing for fun when it comes to flavor.
This recipe uses bell pepper, mushrooms, goat cheese, and basil to liven up the eggs, but feel free to substitute any veggie you like. Broccoli, onion, asparagus, peas, sun-dried tomatoes, sweet potato... the (vegetable-based) sky is the limit.
There's something about eggs being served in their own individual dish that makes them feel extra special. This recipe is a nice upgrade from hard-boiled eggs with avocado slices—a favorite breakfast of ours—with eggs cracked on top of avocado, sprinkled with feta, and baked until the yolk is done to your liking (12 minutes should do the trick).
We love adding sautéed onion, bell pepper, mushrooms, or spinach to bulk up the veggies, and pairing with whole-wheat toast slices or an English muffin.
This sandwich is almost too beautiful to eat. But hey, that's never stopped us before. The combination of herb-infused eggs, roasted tomatoes, crunchy bread, pesto, and melted cheese make this simple sandwich a breakfast dream come true.
It's also incredibly easy to modify. No time to roast tomatoes? Substitute sun-dried, pop them in the microwave, or give them a quick sauté. Don't love cheese? Skip the muenster, opt for vegan pesto, and use egg yolks to add a bit more flavor. And if whole-grain ciabatta isn't available, use whole-grain toast of any kind or turn it into an omelet.
Pancakes often get put in the #treatyourself pile, but if you skip the syrup waterfall and add in some sneaky ingredients, they can actually be quite healthy. This recipe uses Greek yogurt to create a dreamy texture and bulk up the protein, making it a pretty wholesome breakfast.
To take it even further, use whole-wheat flour instead of all-purpose (or coconut flour), skip the sugar and sweeten the mix with vanilla extract, and top with loads of fresh fruit. Who said pancakes aren't a legit adult meal?
If you love the idea of egg cups but don't find them filling enough, try these Mediterranean quinoa muffins. Made with spinach, onion, tomatoes, olives, oregano, eggs, quinoa, and feta, they're not only full of protein, but also have plenty of fiber too.
To keep things in line with the Mediterranean, we say skip the vegetable oil and use olive oil instead. As for the quinoa, opt for white, which tends to be less firm when cooked and will blend better with the eggs.
Ever heard of shakshuka? This is a Mediterranean spin on the Middle Eastern classic. Eggs are baked with a slew of veggies—in this case, yellow onion, garlic, and sun-dried tomatoes—and topped with feta cheese and fresh herbs.
If you're a fan of the classic, skip the sun-dried and use canned tomatoes instead (it makes for some nice dipping!) or spice things up with a touch of harissa paste. Another pro tip: Use whole-wheat pita slices in place of a spoon.