One of the best ways to start your morning is with a Mediterranean diet breakfast. These healthy breakfasts pack in tons of nutrients, thanks to plenty of fresh produce, whole grains, legumes, and lean proteins. And they’re delicious, too.
There are many reasons the Mediterranean diet consistently ranks among the top diets to follow. Research has shown that following the diet can lower the risk of heart attacks, strokes, and heart failure, and it might even prolong your life.
Meet the expert: Keri Gans, M.S., R.D. is a New York-based nutrition consultant and author of The Small Change Diet.
What is the Mediterranean diet?
Unlike other diets, which can focus on eliminating foods and food categories or require counting calories and macros, the Mediterranean plan is really more of a lifestyle. “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. 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 include refined grains and oils, red meat, processed foods, and foods with added sugar.
By loading up on the “good” foods, you’re setting yourself up to get tons of nutrients with every meal. “The Mediterranean diet is rich in omega-3 fatty acids, antioxidants, fiber, and monounsaturated fats—those are the healthy fats in nuts, seeds, and 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.
MIKE GARTEN
1
Yogurt With Strawberry and Almond-Buckwheat Groats
Packed with health benefits, Greek yogurt is a super-versatile Mediterranean diet ingredient that is great to serve for breakfast. For a less sugary take on parfait, pile on toasted buckwheat groats instead of granola and freshly sliced strawberries.
Get the recipe for Yogurt With Strawberry and Almond-Buckwheat Groats »
RELATED: Is Greek Yogurt Actually Good for You? Here’s What Nutrition Experts Have to Say
MIKE GARTEN
2
Spinach and Artichoke Frittata
Starting a new way of eating can feel overwhelming at times. One thing that helps: Meal prepping! Cook up components of meals (i.e. grains) to stash in the fridge so they’re ready in advance, and freeze portions of complete dishes (like this one!) so all you have to do is reheat.
Get the recipe for Spinach and Artichoke Frittata ».
MIKE GARTEN
3
Thyme-Roasted Berries on Banana Oatmeal
Rich in whole grains and sweetened with banana and ripe berries, this hearty bowl will set you up for a.m. success. We love that the berries can be swapped out for seasonal fruit, making this a must-have year-round.
Get the recipe for Thyme-Roasted Berries on Banana Oatmeal »
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MIKE GARTEN
4
Citrus-Spiced Overnight Oats
Is oatmeal allowed on the Mediterranean diet? You bet! Opt for stovetop preparation or let your fridge do the heavy lifting overnight. Top oats with fresh fruit and toasted nuts right before you dig in.
Get the recipe for Citrus-Spiced Overnight Oats »
MIKE GARTEN
5
Banana-Chocolate Chip Muffins
Start your morning off with a sweet treat that’s surprisingly good for you. Oats add fiber which can help to balance out blood sugar and prevent spikes in the A.M.
Get the recipe for Banana-Chocolate Chip Muffins »
MIKE GARTEN
6
Spinach and Lemon Hummus Egg Wraps
Instead of a scramble or omelet, turn eggs into protein-rich wraps that you can stuff with herby bulgur. heirloom tomatoes, and lemony hummus.
Get the recipe for Spinach and Lemon Hummus Egg Wraps »
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7
Strawberry-Thyme Millet Bowl
Ancient grains like farro, quinoa, and millet are loaded with nutrients and are a part of the Mediterranean diet. Try millet first thing in the a.m.—topped with jammy roasted strawberries and herbs—for a good dose of nutrients to keep you full and focused all morning.
Get the recipe for Strawberry-Thyme Millet Bowl »
MIKE GARTEN
8
Crispy Seeded Buckwheat Flatbreads with Smoked Salmon
Rich with omega-3s, healthy whole grains, and low-fat dairy, this build-your-own breakfast is as good for you as it is tasty.
Get the recipe for Crispy Seeded Buckwheat Flatbreads with Smoked Salmon »
9
Blueberry Smoothie Bowl
Here’s a reason to reach for a bowl the next time you make a smoothie: By topping this blueberry smoothie with fresh fruits, hemp seeds, and sliced almonds, you’re boosting the amount of protein, healthy fats, vitamins, minerals, and fiber you’ll find in your morning meal.
Get the recipe for Blueberry Smoothie Bowl »
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10
Cauliflower “Tabbouleh”
It may not seem like your typical breakfast dish, but a helping of cauliflower-based tabbouleh is a nutritious, vegetable-forward way to start your morning. Amp up the protein to create a complete meal with chicken sausage, a fried egg, or some chickpeas sprinkled in.
Get the recipe for Cauliflower “Tabbouleh” »
11
Whipped Feta and Watermelon Radishes Toast
Not only is this breakfast picture-perfect, but watermelon radishes and sprouts bring a freshness to the morning we can’t get enough of. Pair that with some whipped creamy feta and a hunky slice of sourdough and you have a wow-worthy plate.
Get the recipe for Whipped Feta and Watermelon Radishes Toast »
DANIELLE OCCHIOGROSSO DALY
12
Spinach and Goat Cheese Egg Muffins
These egg muffins belong in your breakfast rotation. They’re essentially a remix of a Greek omelette, but with more veggies at only 65 calories a pop. One batch can last a whole week, too!
Get the recipe for Spinach and Goat Cheese Egg Muffins »
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13
Tomato Toasts with Mint Yogurt and Sumac Vinaigrette
These tasty toasts take classic Greek yogurt and lean into its savory notes with mint, lemon, and scallions. Top it with juicy tomatoes and a delicate dressing for the perfect finish. All you need is a hard-boiled egg on the side for a nutritious Mediterranean breakfast in minutes.
Get the recipe for Tomato Toasts with Mint Yogurt and Sumac Vinaigrette »
14
Best Ever Shakshuka
Shakshuka is a centuries-old Mediterranean favorite that could be eaten at any meal, but makes an especially good breakfast on chilly mornings. It’s basically eggs in tomato sauce—perfection.
Get the recipe for Best Ever Shakshuka »
RELATED: 50 Low-Calorie Meals Perfect for Every Day of the Week
MIKE GARTEN
15
Snow Pea and Ricotta Toasts
This recipe, just like the Mediterranean diet itself, places veggies front-and-center. In this case, snow peas provide plenty of fiber and folate, while ricotta and honey add a dash of sweetness.
Get the recipe for Snow Pea and Ricotta Toasts »
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CHARLES MASTERS
16
Salmon Hash With Sunny-Side Up Eggs
Eggs and salmon, two staples of the Mediterranean diet, make for a filling breakfast, especially when combined with diner favorites like potatoes and peppers.
Get the recipe for Salmon Hash With Sunny-Side Up Eggs »
MIKE GARTEN
17
Savory Lentil Waffles
Legumes (beans and lentils) are a reliable staple in many traditional Mediterranean kitchens. Feature them in a savory twist on classic breakfast waffles. You’ll eat an entire salad’s worth of lentils, arugula, raisins, and red onions without realizing it.
Get the recipe for Savory Lentil Waffles »
RELATED: Learn More About Cooking With Lentils
PHILIP FICKS
18
Spinach-Curry Crepes
For a savory take on the French favorite, combine Mediterranean staples like chickpeas, eggs, and lemons with bright cilantro and spicy curry. It’s just about the perfect brunch.
Get the recipe for Spinach-Curry Crepes with Apple, Raisins and Chickpeas »
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MIKE GARTEN
19
Healthy Herb Frittata
We bet you’ve never had a frittata this jam-packed with herbs before. Scallions, parsley, cilantro, and dill pack in tons of flavor (and nutrients), while eggs and crème fraîche act as a savory base.
Get the recipe for Healthy Herb Frittata »
JASON VARNEY
20
Stress Less Smoothie
Like Greek yogurt, kefir is a dairy product that’s full of gut-healthy probiotics, but it’s thinner, making it ideal for smoothies. Blend it with some fruit and hemp seeds for a surprisingly filling treat.
Get the recipe for Stress Less Smooth
