5 Mediterranean Diet Breakfast Ideas
When most people think of the Mediterranean diet, hearty meals with vegetables, whole grains and fish likely come to mind. This goes well for lunch and dinner meals, but what about breakfast? Which Mediterranean diet foods fit best for the first meal of the day?
The good news is we have a generous variety of foods that make the perfect Mediterranean diet breakfast plate.
So if your goal is moving more towards a full Mediterranean diet plan, read on for easy and practical Mediterranean diet breakfast ideas that align perfectly with this heart-healthy style of eating.
What is the Mediterranean Diet?
First things first. If you are new to the Mediterranean diet, let’s break it down. Commonly associated with diet patterns in countries like Italy, Spain, Greece and Turkey, the Mediterranean diet is known as one of the healthiest diet patterns in the world.
Numerous studies have shown that eating a Mediterranean diet can help improve or ward off diabetes, heart disease, obesity, depression, cognitive decline, and even certain cancers.
Specifically, the Mediterranean diet emphasizes:
- Fruits and vegetables
- Whole grains (as opposed to refined flours)
- Legumes, beans and nuts
- Fish and seafood
- Olive and avocado oil
- Moderate dairy
- Minimal red meat and processed meats
- Minimal processed foods and sugar
A Mediterranean diet breakfast follows these same patterns, emphasizing fresh, whole foods that are high in fiber, antioxidants and healthy fats.
Mediterranean Diet Breakfast Ideas
Is breakfast the missing piece to your Mediterranean diet plan? If so, or if you just want a few healthier breakfast options, consider adding these Mediterranean diet breakfast ideas to your weekly routine.
- Greek Yogurt Bowl
Plain Greek yogurt offers protein, healthy fats and probiotics, while the additions to your bowl add health-boosting compounds such as fiber, antioxidants and a whole host of vitamins and minerals.
*Add “extras” like fruit, nuts, flax seed, hemp hearts, and a drizzle of honey to complete your Mediterranean diet breakfast.
My favorite bowl recipe? I take ¾ cup Greek yogurt, and then add a handful berries, ¼ cup chopped walnuts, 1 tbsp flax seed, 1 tbsp chia seed, a small handful of granola, and a tsp of honey. Viola! You can prep several of these and have them ready in a pinch.
2. Whole Grain Toast with Toppings
Bread, you say? Yes, whole grain bread (not white bread) can be a very nutritious way to start the day. The key is what you choose to put on top.
Ditch the Nutella and jam and try these fun toppings instead:
-> Smoked salmon and cream cheese
-> Almond butter and honey
-> Hummus with cucumbers and sliced tomatoes
-> Fried egg and avocado
Gluten free? Choose a whole-grain gluten free bread instead. My current favorite is Schar’s Artisan Baker Multigrain bread, which I typically find at my local grocer or at ThriveMarket.com.
3. Whole Grain Waffles, Pancakes or Muffins
Another double take? Yes, I said waffles, pancakes and muffins. Make these with whole grains to add an awesome dose of fiber, antioxidants and minerals to your day. Most whole grains have a decent amount of protein as well, but I recommend topping with nut butter and/or adding an egg or a side of Greek yogurt or cottage cheese to bump that up.
Grains to try?
-> Whole wheat, especially ancient varieties like spelt or einkhorn
-> Oat flour
-> Buckwheat flour (gluten-free and not actually wheat, surprisingly!)
-> Quinoa flour
-> Chickpea flour (which you can use to make something called socca in French cooking)
Here’s a few whole-wheat breakfast recipes I found in the blog files!
My tip? Head to your favorite store that offers flour in their bulk bins and try a new whole-grain option for your baking. It won’t taste exactly like its refined counterpart, but it will be a whole lot healthier. And if you have the chance, start your kids with “brown” pancakes and waffles early on. They won’t know the difference!
4. Overnight Oats w/ Chia Seeds and Fruit
Oatmeal is a breakfast classic and fits perfectly in the Mediterranean diet. But if you are bored of traditional oatmeal and want to try something quicker and arguably more fun, consider overnight oats instead!
Soak oats and chia seeds in some type of milk overnight. The next morning, add toppings such as fruit, flax seed, hemp hearts and nuts for a fiber-rich breakfast that will keep you full until lunch.
Try this recipe as a starter. Add Greek yogurt or cottage cheese for a protein bump, or omit altogether if dairy free. Stir in a plant-based protein powder instead.
5. Chia seed pudding
My dairy-free friends, this is for you. Chia seed pudding is my top recommendation for vegans who miss that yogurt-like consistency or anyone that simply wants to do less dairy. Make by soaking chia seeds in some type of milk, then add healthy, colorful toppings as desired.
Here’s one recipe to try. Or this one is fun too. Experiment and see what you come up with! This is another great one that can be prepped in advance to round out your Mediterranean diet breakfast meal plan.
Mediterranean Diet Breakfast Beverages
How do drinks work in the Mediterranean diet breakfast? The goal here is to keep it simple.
- Coffee or espresso: Ideally black, but a little milk, cream or plant-based creamer can work as well.
- Herbal teas, and especially green tea: Super high in antioxidants!
- Warm lemon water: Great option for helping digestion and adding a touch of vitamin C to your day.
Beverages to avoid or limit? Ditch the sugar-laden lattes and mochas. Same for the energy drinks. These can be fun “sometimes” drinks, but keep them to minimum.
Other Tips for Building a Mediterranean Breakfast
- Use olive oil and avocado oil for cooking.
- Choose whole grains whenever possible (oats, whole grain breads, quinoa, buckwheat, amaranth, etc).
- Add veggies or a fruit to every breakfast.
- See if you can incorporate nuts and seeds for extra fiber, omega 3’s, and crunch.
- Keep it simple! Sometimes less is better. Think protein, fiber, and healthy fats.
Final Thoughts
A Mediterranean diet breakfast doesn’t have to be complicated. Choose a combination of whole grains, colorful fruits and veggies, and easy protein options to start the day with a meal that’s filling and supports your long-term health.
The beauty of the Mediterranean diet lies in its adaptability to any meal and food preferences. So starting tomorrow, swap the sugary breakfast cereals and high carb pastries and try something balanced and fiber-full instead.
It can take some adjusting to find a new breakfast rhythm, but over time you will find that Mediterranean diet breakfast foods help keep the pep in your step all day long.
