You probably already know how wonderful the Mediterranean diet is. It consistently ranks among the best diets to follow because it emphasizes filling, nutritious foods rather than strict calorie or carbohydrate requirements. The diet can reduce your risk of heart attacks, strokes, and heart failure, according to research, and it may even extend your life.
However, perhaps the best feature of the Mediterranean diet is that it permits indulgence: Eggs, olive oil, and fresh vegetables and fruits are all welcome for breakfast. What could be better for a breakfast spread? The Mediterranean diet’s fundamentals are outlined here, as well as strategies for adhering to it each morning.
What exactly is the Mediterranean diet?
Unlike other diets, which can dictate which types of foods aren’t allowed, this diet is really more a way of life. “The Mediterranean diet is almost rich in everything,” says Keri Gans, M.S., R.D., a New York-based nutrition consultant and author of The Small Change Diet. “We talk about it as a special diet, but it’s basically well-balanced, healthy eating where all foods fit.”
In the Mediterranean diet, certain foods are emphasized and others are limited (but not cut out entirely). Fruits and veggies, legumes, nuts and seeds, seafood, whole grains, olive oil, low-fat dairy, poultry, and eggs are the staples of the diet, Gans says.
Limited foods, meanwhile, are the ones that you should probably be avoiding anyway: refined grains and oils, red meat, processed foods, and foods with added sugar. “Red meat, [for example,] isn’t avoided,” Gans explains. “Just eat more fish, poultry, and legumes, and gear your meals more plant-based. Focus less on the saturated fats.”
By loading up on the foods listed above, you’ll get tons of nutrients at every meal. “The Mediterranean diet is rich in omega-3 fatty acids, antioxidants, fiber, and monounsaturated fats—those are the healthy fats, the nuts, the seeds, the olive oil,” Gans explains. These nutrients may play important roles in reducing the risk of heart disease and certain cancers, “one of the biggest benefits” of the diet, according to Gans.
How to Make a Delicious Mediterranean Breakfast
The Mediterranean diet’s laid-back style is good news for home cooks, but it can be hard to figure out how to make a healthy breakfast and stick to it as much as possible. Fortunately, it almost resembles a game of “mix and match,” depending on your inclinations.
Gans explains, “The ideal breakfast would be two slices of 100% whole-grain bread, two scrambled eggs, spinach, tomatoes, and maybe a little avocado.” The eggs provide protein, whole grains, and healthy fats.
However, Gans emphasizes that you should be free to try a variety of vegetables, fruits, proteins, and basically anything else. You can follow the Mediterranean diet’s guidelines for almost any meal if you are careful with the ingredients you use.
According to Gans, Mediterranean breakfasts will also keep you full, satisfied, and focused until lunch because they contain the right amount of protein, fiber, and carbohydrates from all of the diet’s staple foods. The Mediterranean diet is beautiful because it doesn’t require fancy formulas or math skills to count calories, according to Gans. It just makes sense.”
Is your stomach already grumbling? Explore this list of recipes that include all of the best foods for the Mediterranean diet. Warning: This is a spoiler: There will be a lot of vegetables and eggs, as well as common foods like yogurt, olive oil, cheese, fruit, and whole-grain bread. Yum!)
1. Blueberry Smoothie Bowl
This blueberry smoothie incorporates fresh fruits, hemp seeds, almond butter, and more to provide protein, healthy fats, vitamins, minerals, and fiber to your breakfast bowl, whether you drink it from a cup or eat it as a bowl.
INGREDIENTS
- 1 c. frozen blueberries
- 1/2 c. unsweetened almond milk
- 1 1/2 scoops protein powder
- 2 tbsp. unsweetened almond butter
- 1 tsp. pure vanilla extract
- 1/2 c. fresh blueberries
- 1/4 c. vanilla granola
- 2 tbsp. sliced almonds
- 2 tsp. hemp seeds
- 1 tsp. ground cinnamon
Instructions
- In blender, puree frozen blueberries, almond milk, protein powder, almond butter, and vanilla until creamy. Divide between two bowls.
- Top each bowl with fresh blueberries, granola, almonds, hemp seeds, and cinnamon before serving.
2. Scrambled Egg Tacos
Though tacos may not originate in the Mediterranean, the idea of using black beans and spinach for added protein and fiber does. We adore the flavors in these breakfast tacos, which come together in only 15 minutes.
INGREDIENTS
- 2 tbsp. olive oil, divided
- 1 15-oz. can black beans, rinsed
- 1/2 tsp. cumin seeds
- 1 clove garlic, finely chopped
- kosher salt
- pepper
- 4 c. baby spinach
- 1 tbsp. fresh lemon juice
- 8 large eggs
- 8 yellow corn tortillas
- sour cream, for serving
- crumbled queso fresco, for serving
- cilantro, for serving
Instructions
- Heat 1 tbsp. oil in large skillet on medium. Add beans, cumin, and garlic. Season with 1/8 tsp. each salt and pepper and cook until garlic starts to turn golden brown, about 2 min. Add spinach, remove from heat, and toss until leaves just barely wilt. Stir in lemon juice.
- In bowl, whisk together eggs, 1 tbsp. water, and 1/2 tsp. each salt and pepper.
- Heat remaining tbsp. oil in medium nonstick skillet on medium. Add eggs and cook, stirring with rubber spatula every few seconds, to desired doneness, 2 to 3 min. for medium-soft eggs.
- Lightly char tortillas under broiler or over gas flame. Fill tortillas with beans, eggs, sour cream, queso fresco, and cilantro if desired.
3. Cauliflower “Tabbouleh”
Although it may not appear to be a traditional breakfast dish, a serving of cauliflower-based tabbouleh is a healthful, vegetable-forward way to start your day. Increase the protein to make a full meal by adding chicken sausage, a fried egg, or chickpeas.
INGREDIENTS
- 12 oz. raw cauliflower florets
- 1 packed c. curly parsley (including stems), roughly chopped
- 1 c. mixed-color cherry tomatoes, halved
- 2 Persian cucumbers, sliced
- 3 tbsp. fresh lemon juice
- 1/2 small red onion, finely chopped
- 1/2 tsp. ground cumin
- 1/2 tsp. kosher salt
- 1/2 tsp. pepper
Instructions
- Make cauliflower rice: In food processor, pulse cauliflower until very finely chopped (you should have about 2 1/2 cups). Transfer to large bowl.
- In same food processor bowl, pulse parsley until very finely chopped. Add to bowl with cauliflower along with cherry tomatoes, cucumbers, lemon juice, red onion, ground cumin, kosher salt, and pepper. Toss to combine and adjust seasonings if desired.
4. Nectarine Bruschetta
The Mediterranean diet is a great balance of vegetables, healthy grains, and dairy. What better way to salute such harmony than with this sweet, sour toast?
INGREDIENTS
- 1 1/2 tbsp. white wine vinegar
- 1 tsp. honey
- 1 nectarine, sliced
- 1/4 c. olive oil
- 2 tsp. very coarsely cracked black pepper
- 1/3 c. fresh ricotta cheese
- 2 slices of bread
Instructions
- In a bowl, whisk together white wine vinegar and honey to dissolve. Add nectarine and toss to coat; let marinate 10 minutes. Add olive oil and black pepper and toss to coat.
- Spread ricotta on grilled or toasted bread and spoon nectarines and juices on top
5. Whipped Feta and Watermelon Radishes Toast
Not only is this meal visually appealing, but the watermelon radishes and sprouts add a refreshing note to the morning. Combine that with some whipped creamy feta and a handsome piece of bread for a show-stopping meal.
INGREDIENTS
- 3 oz. feta cheese, broken into pieces
- 2 tbsp. milk
- 4 thick slices sourdough toast
- 1 medium watermelon radish, very thinly sliced
- 2 red radishes, very thinly sliced
- 1/2 c. radish or broccoli sprouts
- olive oil, for serving
- kosher salt, for serving
- pepper, for serving
Instructions
In mini food processor, puree feta cheese and milk until smooth, adding more milk as necessary. Spread on toast slices. Top with watermelon radish, red radishes, and radish or broccoli sprouts. Drizzle with olive oil and sprinkle with salt and pepper.
6. Sautéed Dandelion Toast
Greens and onions provide nutrients to this toast, but lemon juice, feta, and Greek yogurt on top of whole-grain bread keep it grounded (and super-satisfying).
INGREDIENTS
- 2 tbsp. olive oil
- 1 small red onion, thinly sliced
- 1/8 tsp. red pepper flakes
- 2 tbsp. lemon juice
- 1 bunch dandelion greens
- 1/4 tsp. salt
- 1/4 tsp. pepper
- 4 oz. feta cheese
- 1/4 c. plain yogurt (not Greek)
- 1 tsp. grated lemon zest
- 1 loaf ciabatta, split and toasted
- 2 tbsp. small mint leaves
Instructions
- Heat olive oil in a large skillet on medium. Add red onion and red pepper flakes and cook, stirring occasionally, until just tender, 4 to 5 minutes.
- Add lemon juice and cook until evaporated, about 30 seconds. Remove from heat, add dandelion greens (about 8 oz., with 5 in. of stalk discarded), season with salt and pepper, and toss until beginning to wilt.
- Meanwhile, crumble feta cheese into a mini food processor and pulse four times. With food processor running, add yogurt, then lemon zest; puree until smooth and creamy. (Alternatively, very finely crumble feta into bowl and whisk with yogurt and lemon zest.)
- Spread on ciabatta, then top with greens and sprinkle with mint leaves.
7. Tomato Toasts With Mint Yogurt and Sumac Vinaigrette
With mint, lemon, and scallions, these delectable toasts take basic Greek yogurt and lean into its savory undertones. To end, top it with juicy tomatoes and a subtle dressing. A hard-boiled egg on the side completes this wholesome Mediterranean meal in minutes.
INGREDIENTS
- 1/2 c. plain Greek yogurt
- 1 scallion, finely chopped, plus more for serving
- 1/4 c. mint, chopped
- 2 tsp. grated lemon zest
- 2 tbsp. olive oil
- 1 tsp. lemon juice
- 1/4 tsp. cumin seed
- 1/4 tsp. ground sumac
- 1/4 tsp. coarsely cracked pepper
- 1/4 tsp. kosher salt
- 4 pieces toasted bread
- 3 medium heirloom tomatoes, sliced
Instructions
- In bowl, combine Greek yogurt, scallion, mint, and lemon zest.
- In second bowl, whisk together olive oil, lemon juice, cumin seed, ground sumac, coarsely cracked pepper, and kosher salt.
- Spread yogurt on toast, top with heirloom tomatoes, and spoon vinaigrette on top. Sprinkle with additional chopped scallion if desired.
8. Snow Pea and Ricotta Toasts
This meal, like the Mediterranean diet itself, emphasizes vegetables. Snow peas give fiber and folate in this recipe, while ricotta and honey bring sweetness.
INGREDIENTS
- 4 oz. snow peas
- 1 tbsp. white wine vinegar
- 1 tbsp. olive oil
- 2 tsp. prepared horseradish
- 1/2 tsp. honey
- 1/2 tsp. salt
- 4 slices bread, toasted
- 4 oz. ricotta, divided
Instructions
- Slice snow peas crosswise 1/4 in. thick. In a bowl, whisk together white wine vinegar, olive oil, horseradish, honey, and salt; toss with sliced snow peas.
- Spread each slices of toast with 1 oz. ricotta, then spoon salad on top.
9. Grain Bowl With Sautéed Spinach
Combine avocado, tomato, leftover grains, and a fried egg for a light yet satisfying breakfast. This dish is also dairy-free, in case you’re watching your calories.
INGREDIENTS
- 2 c. leftover cooked grains (such as farro, brown rice, quinoa), warmed
- 1 tbsp. olive oil
- 1 clove garlic, finely chopped
- 1 bunch spinach, thick stems discarded, leaves roughly chopped (about 4 cups)
- 1/4 tsp. Kosher salt
- 1/4 tsp. pepper
- 1 medium tomato, cut into 1-in. pieces
- 1/2 avocado, diced
- 1 large eggs
Instructions
- Divide grains between bowls. Heat oil and garlic in a large nonstick skillet on medium until garlic starts to turn golden brown, 1 minute. Add spinach, salt, and pepper and cook, tossing, until leaves begin to wilt, 1 to 2 minutes. Spoon on top of grains along with tomato and avocado.
- Return skillet to medium heat and cook eggs to desired doneness, 2 to 3 minutes for runny yolks. Serve on top of grain bowls.
10. Blueberry-and-Mixed Nut Parfait
Tired of eating vegetables in the morning? With this parfait, you can satisfy your sweet taste while staying on track with berries, almonds, seeds, and protein-rich Greek yogurt.
INGREDIENTS
- 1 c. freeze-dried blueberries
- 1 c. water
- 1 pinch of salt
- 3 tbsp. walnuts
- 3 tbsp. almonds
- 3 tbsp. pecans
- 3 tbsp. pepitas
- 1 tbsp. olive oil
- 1 tsp. cinnamon
- 1/8 tsp. cardamom
- 1/2 tsp. flaky sea salt
- 1 tbsp. orange zest
- 1/4 c. golden raisins
- 3 c. Greek yogurt
Instructions
- In a food processor, pulse 1/2 cup of freeze-dried blueberries to form a powder; transfer to a small saucepan. Whisk in water and simmer until thickened, about 15 minutes. Stir in a pinch of salt; let sauce cool.
- Meanwhile, toss walnuts, almonds, pecans, and pepitas with olive oil, cinnamon, cardamom, and flaky sea salt. Roast at 400°F until toasted, about 6 minutes, then toss with orange zest, the other 1/2 cup of freeze-dried blueberries, and golden raisins.
- Make four parfaits, layering Greek yogurt (about 3/4 cup each), blueberry sauce (about 1 heaping Tbsp), and nut mixture (heaping 1⁄4 cup).
11. Salmon Hash with Sunny-Side Up Eggs
Eggs and salmon, two Mediterranean diet staples, create a hearty breakfast, especially when mixed with restaurant favorites like potatoes and peppers.
INGREDIENTS
- 8 oz. small new potatoes (about 14)
- 1 1/2 tsp. Kosher salt, divided
- 1/2 tsp. pepper, divided
- 2 tbsp. olive oil, divided
- 2 small bell peppers, chopped
- 1 small red onion, chopped
- 1 1/4 lb. skinless salmon, cut into 2-in. chunks
- 4 large eggs
- 3 tbsp. chopped chives
Instructions
- Place potatoes in a small saucepan and add enough cold water to cover by 2 in. Bring to a boil, add 1 tsp. salt, then reduce heat and simmer until tender, 12 to 15 minutes. Drain and cut in half.
- Meanwhile, heat 1/2 tbsp. oil in a large skillet on medium. Add bell peppers and onion, season with 1/4 tsp. each salt and pepper, and cook, stirring occasionally, until tender, 6 to 8 minutes; transfer to a bowl.
- Heat 1/2 tbsp. oil in same skillet on medium. Season salmon with 1/4 tsp. each salt and pepper and cook until golden brown, 4 minutes per side; transfer to a plate. Wipe out skillet.
- Add 1/2 tbsp. oil and potatoes, cut sides down, increase heat to medium-high, and cook until golden brown, 4 minutes. Return vegetables to skillet and toss to combine.
- Heat remaining 1/2 tbsp. oil in medium skillet on medium. Add eggs and cook to desired doneness, 3 minutes for runny yolks. Season with salt and pepper if desired.
- Gently fold salmon into potato mixture along with 2 tbsp. chives. Serve eggs over salmon hash and sprinkle with remaining tbsp. chives.
12. Spinach-Curry Crepes
Combine Mediterranean mainstays like chickpeas, eggs, and lemons with vibrant cilantro and spicy curry for a savory spin on the French classic. It’s all about the ideal brunch.
INGREDIENTS
- 2 lg eggs
- 1/3 C finely chopped fresh cilantro
- 1/4 tsp. black pepper
- 2 1/2 C 1% milk
- 1 C plus 2 tbsp all-purpose flour
- 3 tbsp. safflower oil
- 3/4 tsp. kosher salt
- 1 sm yellow onion, chopped
- 1 can (15.5 oz) chickpeas, rinsed and drained
- 1 granny smith apple, diced
- 1/4 C golden raisins
- 2 tbsp. madras curry powder
- 10 oz. fresh spinach
- lemon wedges, for serving
Instructions
- In blender, puree eggs, cilantro, pepper, 1 cup each of the milk and flour, 2 Tbsp of the oil, and 1/4 tsp of the salt. Lightly coat 10″ nonstick skillet with cooking spray and heat over medium heat. Pour 1/3 cup batter into pan evenly and cook until edges set, 1 minute. Flip and cook 30 seconds. Repeat for remaining crepes. Cover to keep warm.
- Heat remaining 1 Tbsp oil in skillet over medium heat. Add onion and cook until soft, 5 minutes. Add chickpeas, apple, raisins, and curry powder. Cook 3 minutes. Stir in remaining 2 Tbsp flour and cook 30 seconds. Stir in remaining 1 1/2 cups milk. Cook until thick, 2 minutes. Add spinach and remaining 1/2 tsp salt. Cook until wilted, 2 minutes. Divide among crepes, fold each in half, and serve with lemon wedges. Serves 6.
13. Stress Less Smoothie
Kefir, like Greek yogurt, is a dairy product high in gut-healthy bacteria. However, it is thinner, making it great for smoothies. Blend it with some fruit and hemp seeds for a full snack.
INGREDIENTS
- 1 1/2 c. plain full-fat kefir, chilled
- 1/2 c. raspberries
- 1 tbsp. hemp seeds
- 1 peach, pitted and sliced
- 1/2 c. ice
Instructions
In blender, puree kefir, raspberries, hemp seeds, peach, and ice until smooth, about 30 sec.
14. Healthy Herb Frittata
You have probably never had a frittata with this many herbs before. Eggs and crème fraîche serve as a savory base, while dill, parsley, cilantro, and scallions add a lot of flavor and nutrients.
INGREDIENTS
- 1/4 c. crème fraîche, at room temp
- 2 tbsp. chopped chives
- 6 large eggs
- 6 scallions, cut into 1-in. pieces
- 2 c. flat-leaf parsley leaves, plus more for sprinkling
- 2 c. cilantro leaves and tender stems, plus more for sprinkling
- 1/2 c. dill fronds, plus more for sprinkling
- 4 tbsp. olive oil, divided
- kosher salt
- pepper
Instructions
- Heat oven to 350°F. Stir together crème fraîche and chives; refrigerate until ready to use.
- In bowl, lightly beat eggs. In food processor, pulse scallions, parsley, cilantro, dill, and 2 tbsp. oil until evenly and finely chopped. Add to bowl with eggs along with 1/2 tsp. each salt and pepper; mix to combine.
- Heat remaining 2 tbsp. oil in medium skillet on medium until shimmering, about 2 min. Add egg mixture and cook until edges have begun to sizzle and set, about 2 min. Transfer skillet to oven and bake until center is just set, 18 to 20 min. Let rest at least 5 min. Serve with chive crème fraîche. Sprinkle with more herbs if desired.
15. Butternut Squash & Spinach Toast
This simple dish is more like a deconstructed breakfast sandwich than a toast, takes just 25 minutes to make, has enough protein and fiber to keep you full, and only has 265 calories.
INGREDIENTS
- 1 large butternut squash
- 1 tbsp. oil
- 2 cloves garlic, chopped
- 1 bunch spinach, roughly chopped
- 1/4 tsp. salt
- 1/4 tsp. pepper
- 4 pieces bread
- 1/3 c. Gruyère cheese
- 4 eggs
Instructions
- Cut neck off of butternut squash; peel and cut into half-inch pieces.
- Cook, covered, stirring occasionally, in oil in a nonstick skillet for eight minutes. Add garlic and cook, tossing, until squash is golden brown and just tender. Toss with spinach and season with salt and pepper.
- Toast bread and sprinkle each with Gruyère. While topping toast with cooked squash, fry eggs and add one to each piece when done.