These Mediterranean-inspired breakfast dishes will benefit your heart, brain, and overall health.
The Mediterranean diet is currently a hot topic in the world of health, having recently taken the top spot on the U.S. News Best Diets of 2023 list. This way of eating has been shown to reduce the risk of stroke, heart disease, and diabetes, aid in weight loss and increase life expectancy. We’ve compiled a list of delicious, easy-to-make Mediterranean diet breakfast recipes for those interested in reaping the benefits of this incredible eating pattern.
The craze surrounding dietary patterns began in the 1950s when people discovered that heart disease was extremely rare in Mediterranean countries. This diet is based on the daily eating habits of regions bordering the Mediterranean Sea and is centered on plant-based foods such as vegetables, whole grains, fruit, legumes, nuts, seeds, and olive oil. In the Mediterranean diet, animal proteins are permitted in small amounts, and fish or seafood is frequently preferred.
The Mediterranean diet’s healthy patterns inspire breakfast foods in the list below. There will be mostly plant-based meals with plenty of whole grains, vegetables, and healthy fats. Whatever your favorite breakfast is, there is bound to be something on this list for you!
1. Mediterranean Breakfast Burrata Platter
Who says you can’t have a cheese platter for breakfast? This plant-based burrata breakfast includes satisfyingly healthy vegetables like butternut squash and microgreens. Other elements of the Mediterranean diet are also represented, such as whole grain bread for fiber and olive oil and pumpkin seeds for healthy fats.
2. Mediterranean Tofu Breakfast Scramble
Eggs are still allowed on the Mediterranean diet, but as previously stated, animal protein is often consumed in moderation and far less frequently than the standard American diet. If you want to avoid eggs in the morning, try this tofu scramble, which has the same savory flavor but is made with vegan protein. The recipe calls for feta cheese on top, but you can leave it out if you want to keep it vegan.
3. Mediterranean Breakfast Tacos
We love this creative take on a classic dish—and who wouldn’t want to eat tacos for breakfast? This Mediterranean breakfast recipe includes some Mediterranean diet staples like cucumber, tomato, hummus, and feta cheese, so you’ll get a fiber, protein, and flavor boost.
4. Mediterranean Strata
Because a strata is essentially a layered casserole, there are always plenty of opportunities to add flavor. This Mediterranean-inspired dish is a little fattier and higher in refined carbs than most of the recipes on this list. However, it still incorporates some of the staple ingredients popular in that region. While it calls for butter and white bread, it also includes mushrooms, artichoke hearts, and sun dried tomatoes, which are common ingredients in many Mediterranean dishes.
5. Mediterranean Breakfast Burrito
A traditional breakfast burrito typically includes eggs, bacon or sausage, cheddar cheese, and beans. This Mediterranean-style burrito provides the same comfort as a burrito but with a healthier twist. Instead of bacon or sausage, try adding more fruits and vegetables like spinach, sun-dried tomatoes, and black olives. In addition, instead of cheddar cheese, which has approximately 9.5 grams of fat and 5.5 grams of saturated fat per serving, this recipe uses feta, which has only 6 grams of fat and 4 grams of saturated fat.
6. Healthy Breakfast Casserole
Casseroles are one of the simplest breakfast foods to prepare. All you have to do is gather your ingredients, toss them into the dish, bake, and continue preparing for the day while it cooks. If you want to make a casserole inspired by the Mediterranean diet, try this simple recipe. However, while this dish includes common ingredients like spinach, red peppers, onions, and olive oil, it also includes full-fat dairy milk or cream, which isn’t as common in a Mediterranean diet.
7. Caprese Avocado Toast
There are numerous ways to make avocado toast, so there is bound to be one that fits into the Mediterranean diet. This toast is high in fiber, protein, and healthy fats because it contains a whole wheat toast, flax seed oil, tomato, low-fat cottage cheese, basil, flaked sea salt, and avocado.
8. Slow Cooker Mediterranean Egg Casserole
You can use your slow cooker for more than just soup or chili. Did you know you can even make an egg casserole with one? This recipe combines Mediterranean-style ingredients like spinach, basil, and artichoke hearts with Western-style ingredients like cheddar cheese, whole milk, and hash brown potatoes. We can assure you that this one is flavorful.
9. Microwave Egg Caprese Breakfast Cups
Finally, try a new breakfast dish with these microwavable caprese egg cups. Although sliced ham is not typically consumed as part of a Mediterranean diet, indulging in animal proteins occasionally is acceptable. The homemade pesto, which provides a delicious burst of healthy fats, is a major benefit of these egg cups.
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