Tired of Boring Breakfasts? Try These 21 Mediterranean Breakfast Ideas
They say breakfast is the most important meal of the day. And when it comes to the Mediterranean diet this couldn’t be more true. Full of fresh ingredients, heart-healthy fats, and whole foods, a Mediterranean breakfast is exactly how you want to start your day.
Before I got into holistic wellness and nutrition, my typical breakfast would be shoving down a quick sandwich before running out of the house or eating a sad granola bar over my laptop. I would jump-start my morning with a cup of coffee and follow it with whatever I could find. From left-over pizza to whatever refined cereal I had.
The results? I felt sluggish, unfocused, and actually got through my day with several cups of coffee.
Now? I know better. And I do better. The Mediterranean diet is one of my favorite eating plans and these Mediterranean breakfast ideas definitely make my days easier. Simplicity? Freshness? Energy boosts? I mean, what more could we ask for?
If you’re also tired of all the breakfast struggles then this article right here is for you. It doesn’t matter if you are a staunch Mediterranean stickler or merely occasionally enjoy its flavors. These 21 Mediterranean breakfast ideas will change your mornings.
21 Mediterranean Breakfast Ideas for a Healthy Start To Your Day
1. Mozzarella, Basil & Zucchini Frittata
If the first thing you look out for in a recipe is its nutritional quantities, then this recipe might just top your list. With only 292 calories, one serving has up to 18g of protein and 21g of fat!
It is a delicious vegetable-studded frittata recipe that perfectly blends onions, zucchini, eggs, mozzarella, basil and sun-dried tomatoes.
Mozzarella, Basil & Zucchini Frittata Recipe
2. Spinach and Goat Cheese Quiche
This made this list because it is unique and not a typical American breakfast. This French-inspired quiche brings together richness, flavor, elegance, and most definitely healthy nutrition.
The recipe takes about 55 minutes. I know, not exactly a breeze for your busy morning but trust me, it is well worth it. It has a total of 352 calories and 13g of protein in each serving.
Spinach and Goat Cheese Quiche Recipe
3. Mediterranean Frittata
There’s no better way to start your day than with vibrant and satisfying flavors full of fresh ingredients typical of the Mediterranean diet.
This recipe takes the Italian-styled omelet to the next level with wholesome fresh ingredients like fresh vegetables, cheese, and olives.
This is a breakfast anyone can make work at only 250 calories per serving. If you need a quick light breakfast or brunch, don’t hesitate to try it out.
4. Vegetable Omelets
Nothing says “good morning” more perfectly than a fluffy omelet full of all your favorite fresh veggies. In one serving you get 12g of proteins, 7g of fat, and 128 calories, and nothing could sound better.
This Mediterranean omelet is filled with tomatoes, basil, avocado, fresh chives, and reduced-fat Monterey Jack cheese just to add that tangy touch.
5. Tomato & Feta Quiche with on Spaghetti Squash Crust
If you’re looking for the Mediterranean dream breakfast, then this recipe is for you. Why? Because this recipe offers you nothing but flavor, deliciousness and nutrition.
With 201 calories and 11g of protein, it features juicy tomatoes, briny feta cheese and a custard egg filling.
My favorite part of this recipe is that it uses spaghetti squash as a low-carb quiche crust.
Tomato & Feta Quiche with Spaghetti Squash Crust Recipe
6. Egg Sandwiches with Rosemary, Tomato & Feta
When you think about the Mediterranean, the first cuisines that come to mind are feta, tomatoes, herbs, and spinach. This breakfast recipe combines the best of the best.
In only 20 minutes, you get 242 calories,13g of proteins and 12g of fat. The way it brings together savory flavors makes every bite feel like a morning escape to the sea.
Egg Sandwiches with Rosemary, Tomato & Feta Recipe
7. Roasted Red Pepper Olive Tapenade and Mozzarella on Toast
Need a little bit more excitement in your Mediterranean breakfast? Well, this recipe here brings you a savory, smokey and just a tiny bit of briny all in one toast.
The roasted red peppers bring in a sort of subtle sweetness and the olive tapenade does not disappoint when it comes to adding a bold punch.
It impressively has 18g of protein with 335 calories and a whole lot of healthy minerals.
Roasted Red Pepper Olive Tapenade and Mozzarella on Toast Recipe
8. Pan Con Tomate
Simple, satisfying, and pure goodness! What more could you ask for in your breakfast?
This Spanish breakfast classic hits just the right notes making sure your day is as lovely as you deserve.
With 153 calories, 3g of protein, 8g of fat, and a good amount of minerals the baguette, garlic, and tomatoes blend perfectly, each individual flavor complementing the other.
9. Avocado Toast with Smoked Salmon, Fresh Dill and Capers
If you love avocados like me, then this recipe will definitely be your newly found favorite.
In this breakfast recipe, the creamy avocado is combined with smoked salmon forming a purely luxurious Mediterranean cuisine.
In only 10 minutes, you’ll have your mouth watering meal with 199 calories and 7g of protein. And I dare say this is exactly how you want to start your day.
Avocado Toast with Smoked Salmon, Fresh Dill and Capers Recipe
10. Moroccan Breakfast Stew
When it comes to the Mediterranean diet, you’re always sure you’re gonna get a nutrient-packed meal and this delicious breakfast recipe is no different!
It combines the rich tastes found in North Africa to give you just the warm comforting breakfast you need. The most flavorful spices, herbs, vegetables and proteins are used in this recipe to give you 350 calories of goodness.
Moroccan Breakfast Stew Recipe
More on THE Mediterranean diet
Mediterranean Diet for Beginners
New to the Mediterranean diet? This beginner’s guide covers everything you need to know—simple tips, a food list, easy recipes, and a sample meal plan to get started.
11. Baba Ganoush
If you like exploring what different parts of the world have to offer then this Mediterranean breakfast should definitely be on your list.
It offers you the best of the Middle Eastern cuisines, perfectly blending texture and flavor.
The eggplants bring in that smoky flavor while the tahini brings out a smooth, nutty flavor. This delicate balance of heaven adds up to 120 calories per serving.
You can spread this dip on your morning sandwich and enjoy this Middle Eastern cuisine.
12. Eggplant Salad
This Mediterranean salad recipe definitely brings out all the best qualities when it comes to eggplants. It is smoky, tangy and you won’t forget the flavor.
The eggplants are roasted and then combined with a variety of fresh herbs, lemon juice and any other toppings you might like. Feta cheese is definitely a personal go-to.
This recipe has a total of 150 calories.
13. High-Protein Crustless Spinach Quiche
This Mediterranean breakfast recipe is definitely the morning treat you’ve been missing out on. It is a combination of all your favorites, from fresh vegetables, eggs to gooey Gouda cheese.
The best part about it is that this recipe is high protein and perfect for any occasion!
High-Protein Crustless Spinach Quiche Recipe
14. Mediterranean Hummus Toast with Za’atar
Next in line in our favorite Mediterranean breakfast ideas is these Humus toasts that are definitely as tasty as they look.
The humus is spread all over the toast with toppings such as tomatoes, cucumbers, and za’atar, just to name a few.
This is a 10-minute breakfast that will transform your busy mornings.
Mediterranean Hummus Toast with Za’atar Recipe
15. Spinach & Ground Turkey Breakfast Sausages
If you are looking for the best way to get your proteins, vegetables and deliciousness early in the morning, say no more because this recipe is it!
When we talk of nutrition each serving has 145 calories, 15g of protein, 9g of fat, a pretty balanced match.
The Mediterranean sausages are made from scratch so get ready to start cooking!
Spinach & Ground Turkey Breakfast Sausages Recipe
16. 3-Ingredient Protein Chia Pudding
For a whole 35g of protein and 447 calories, this 3-ingredient greatness is as good as it gets!
Not only is it the best breakfast perfect for wellness, but it also helps if you are watching your weight. Chia seeds are fantastic for a lot more.
The chia pudding is loaded with fiber and healthy fats with protein powder that keeps you full the whole morning. You wouldn’t need to keep grabbing those snacks.
3-Ingredient Protein Chia Pudding Recipe
17. Poached Eggs Caprese
If you are short on time most mornings, then this eggs Benedict inspired goodness is the perfect solution.
In only 20 minutes, the delicious Mediterranean meal is set providing you with up to 33g of protein and 482 calories.
18. Blueberry Lemon Breakfast Quinoa
If you’re a bit tired of oatmeal, then this high protein and high fiber quinoa is the perfect way to start your day.
The blueberries and the tart lemon blend perfectly just to add a bit more flavor. For 538 calories and 22g of protein per serving, you can’t go wrong.
Blueberry Lemon Breakfast Quinoa Recipe
19. Chef John’s Shakshuka
I know, I know. Sometimes all you want is to toss everything in one pan and be done with it, so, I bring to you Chef John’s Shakshuka.
All your fresh vegetables are cooked till nice and soft then you add your eggs. For 185 calories, you get 10g of protein.
20. Caprese on Toast
Did someone ask for more Italian-inspired recipes? Because this right here is an Italian goodness that will start your day just right.
For a quick and super easy meal, the Caprese on toast doesn’t lack in flavor. With 204 calories and 11g of protein, you have to try it out.
21. Spinach Feta Egg Wrap
This egg wrap needs just 15 minutes and is packed with feta cheese, eggs, whole-wheat tortilla, spinach and tomatoes. It has up to 37g of protein with 704 calories.
Final Thoughts
Well, there you have it! 21 of the most delicious, flavorful, and nutritious Mediterranean-inspired breakfast ideas.
Breakfast shouldn’t just be about eating; it’s about enjoying food that fuels your body and energizes your day.
These Mediterranean breakfast ideas should be non-negotiable in your morning routine.