Mediterranean Diet

21 Easy Mediterranean Diet Breakfasts (For Beginners)

Try these easy Mediterranean diet breakfasts and start your day on the right foot.


The Mediterranean diet focuses a lot on fatty fish and legumes, which makes it sound difficult to come up with breakfast-appropriate options. Luckily, there are a lot of OTHER foods you can eat that make for easy and delicious Mediterranean diet breakfasts. 

Want us to do the cooking? Learn more about our Mediterranean Diet meal plan, full of fresh, delicious entrees that are done-for-you and ready in minutes!

Table of Contents 
Strawberry-Thyme Millet Bowl 
Avocado, Fruit, and Citrus Bowl 
Rosemary, Tomato, & Feta Egg Sandwich
Orange Shakshuka 
Apple Walnut Muesli 
Peach & Cherry Frozen Yogurt Bark 
Blueberry Coconut Energy Bites 
Oat Chia Banana Muffins 
Triple Berry Smoothie Bowl 
Savory Vegetarian Waffles 
Easy Sweet Potato Toast 
Crustless Tuna Breakfast Quiche 
Flourless Chocolate Oatmeal Muffins 
Wild Salmon & Smashed Cucumber Grain Bowl 
Shrimp & Cauliflower Grits 
Snow Pea & Ricotta Toast 
Gluten-Free Buckwheat Pancakes 
Sweet Potato Hash with Eggs 
Eggplant Walnut Dip with Toasted Pita 
Crispy White Beans with Greens 
Strawberry Blueberry Banana Smoothie 



Strawberry-Thyme Millet Bowl 

Calories: 358  Fat: 11g  Total Carbs: 54g    
Net Carbs: 47g  Fiber: 7g  Protein: 11g   

If you’re unfamiliar with millet, it is a whole grain that is similar in taste to frosted flakes! It’s a light, nutty seed-like food that resembles a blonde version of quinoa. It makes for a perfect base for many Mediterranean diet breakfasts that include fruits, yogurt, nuts, honey and more, much like this recipe from Prevention has! 

Explore other whole grain like millet for more exciting Mediterranean breakfast options.


Avocado, Fruit, and Citrus Bowl  

Calories: 130  Fat: 6g  Total Carbs: 22g    
Net Carbs: 17g  Fiber: 5g  Protein: 2g   

Can’t get much simpler than this! Toss your favorite fruits with some avocado and zesty orange and lemon and you’re good to go!  

Fruit and veggie bowls are.a simple (but efficient) breakfast.


Rosemary, Tomato, & Feta Egg Sandwich 

Calories: 242  Fat: 11.7g  Total Carbs: 25g    
Net Carbs: 18.8g  Fiber: 6.2g  Protein: 13g   

A hearty morning meal packed with herbs and tangy low-fat feta cheese. Perfect for on the go! 

Make all your Mediterranean breakfast sandwiches with hearty whole grain bread.


Orange Shakshuka 

Calories: 179  Fat: 11g  Total Carbs: 12g    
Net Carbs: 10g  Fiber: 2g  Protein: 7g 

Shakshuka dishes are part of classic Mediterranean diet breakfasts that typically use poached eggs, tomatoes, and peppers. This version uses butternut squash earthy herbs for an autumn version of the dish. Cook this fast and easy in a pan and serve with whole wheat pita! 

Try making larger portions so you're covered for multiple breakfast days!


Apple Walnut Muesli 

Calories: 324  Fat: 6g  Total Carbs: 56g    
Net Carbs: 48g  Fiber: 8g  Protein: 15g 

Muesli can be a healthier alternative to cereals, granola, and oatmeal – it’s made with rolled oats, nuts, seeds, and sometimes dried fruit. It’s packed with fiber which will keep you fuller, longer. 

Muesli is often one of the most overlooked Mediterranean diet breakfast foods.


Peach & Cherry Frozen Yogurt Bark 

Calories: 107  Fat: 3g  Total Carbs: 14g    
Net Carbs: 13g  Fiber: 1g  Protein: 6g 

This shouldn’t even really qualify as a recipe since this bark is SO easy to make. Spread out Greek yogurt on a pan, top with delicious cherries and peaches, and freeze overnight. In the morning, just break off a piece to much on! 

Snap off a piece of yogurt bark for a great on the go breakfast.


Blueberry Coconut Energy Bites 

Calories: 165  Fat: 9g  Total Carbs: 19g    
Net Carbs: 15g  Fiber: 4g  Protein: 4g 

These work as a snack or a Mediterranean diet breakfast on the go. Pop a few in your mouth for an instant energy boost in a chewy, nutty treat.  

You can roll any fruit into an oat ball to fit your unique tastes.


Oat Chia Banana Muffins 

Calories: 194  Fat: 7g  Total Carbs: 29g    
Net Carbs: ~14g  Fiber: ~15g  Protein: 4g 

This recipe also doubles as a vegan breakfast option. Prep time takes about 15 minutes for a delicious cinnamon muffin you can store for later and munch on whenever you’re in a morning rush.  

Vegan and Mediterranean diet breakfasts often overlap because they tend to be fruit and veggie focused!


Triple Berry Smoothie Bowl 

Calories: 98  Fat: 0.5g  Total Carbs: 22.4g    
Net Carbs: 18.2g  Fiber: 4.2g  Protein: 2.2g 

This is where frozen fruit mixes come in handy! Blend everything together and top with almond butter, chia seeds, and chopped nuts for a much healthier smoothie bowl than you’ll get at any juice bar. 

Without added sugar, smoothie bowls can be a healthy and delicious breakfast choice.


Savory Vegetarian Waffles 

Calories: 93  Fat: 4g  Total Carbs: 11g    
Net Carbs: 9g  Fiber: 2g  Protein: 5g 

The secret to eating more vegetables is by disguising them as fun foods like waffles. If you have trouble finding ways to eat vegetables or find plain vegetables boring, this recipe creates a crispy fritter waffle packed with nutrients and a low carb count.  

Yes, waffles can be savory!


Easy Sweet Potato Toast 

Calories: 22  Fat: 1g  Total Carbs: 5g    
Net Carbs: 4g  Fiber: 1g  Protein: 1g 

Literally all you do is cut a sweet potato long ways and bake. Boom! Schmear with almond butter or low-fat cream cheese, drizzle with balsamic vinaigrette and feta, or top with lox.  

The texture of roasted sweet potato is similar to bread, which makes it a nice bread alternative.


Crustless Tuna Breakfast Quiche 

Calories: 125  Fat: 6g  Total Carbs: 4g    
Net Carbs: 3g  Fiber: 1g  Protein: 13g 

Quiches are a classic easy breakfast indulgence, and this one has a Mediterranean spin by adding tuna, basil, oats, and zucchini. It can also be made gluten and dairy free too!  

Dress up your eggs with different ingredients to make a unique quiche dish.


Flourless Chocolate Oatmeal Muffins 

Calories: 234   Fat: 16g  Total Carbs: 20g    
Net Carbs: 16g  Fiber: 4g  Protein: 6g 

Indulge in a sweet breakfast made of chocolatey goodness. This recipe doesn’t use any flour which simplifies the baking process (beginner’s bakers, breathe a sigh of relief!) 

Get your sweet fix in the morning with a bit of chocolate!


Wild Salmon & Smashed Cucumber Grain Bowl 

Calories: 210  Fat: 11g  Total Carbs: 17g    
Net Carbs: ~13g  Fiber: ~4g  Protein: 12g 

Farro is another great option to replace other forms of grains like rice. This bowl features a mixture of ingredients that resemble poké (except the salmon’s cooked!) 

This recipe can also be a refreshing lunch option too!


Shrimp and Cauliflower Grits  

Calories: 308  Fat: 18g  Total Carbs: 13g    
Net Carbs: ~8g  Fiber: ~5g  Protein: 24g 

These grits are made from riced cauliflower instead of hominy or cornmeal. Add a side of arugala and you’ve incorporated 2 more servings of vegetables into your day. 

Make your grits out of cauliflower to make them low carb and low fat.


Snow Pea & Ricotta Toast 

Calories: 131  Fat: 5.5g  Total Carbs: 17g    
Net Carbs: 15g  Fiber: 2g  Protein: 4g 

Sliced snow peas sounds like a peculiar thing to add on top of toast, but this spread winds up feeling similar to an avocado spread. Just make sure to use whole wheat bread to make this dish Mediterranean-friendly. 

Just trust us on this...this recipe will surprise you! As far as Mediterranean diet breakfasts go, peas are a unique (but tasty) addition.


Gluten-Free Buckwheat Pancakes 

Calories: 140  Fat: 3g  Total Carbs: 24.7g    
Net Carbs: 21.7g  Fiber: 3g  Protein: 5.6g 

Each pancake is only 70 calories so don’t feel guilty about having a few! Top with fruit or low-fat Greek yogurt instead of syrup to avoid unnecessary processed sugar.  

Greek yogurt and fruit can really dress up your pancakes!


Sweet Potato Hash with Eggs 

Calories: 486  Fat: 30g  Total Carbs: 32g    
Net Carbs: 27g  Fiber: 5g  Protein: 21g 

Seasoned sweet potatoes, mushrooms, red peppers, and onions make for a savory Mediterranean breakfast that’s baked to perfection.  

Sweet potatoes make another appearance for easy and delicious Mediterranean diet breakfasts!


Eggplant Walnut Dip with Toasted Pita 

Calories: 40  Fat: 2g  Total Carbs: 4g    
Net Carbs: 3g  Fiber: 1g  Protein: 1g 

Try this recipe for a big serving that doubles as a lunch side or a snack. It’s great for meal prep and can be made ahead and stored for up to a week.  

Eggplant hummus has a similar texture to regular hummus. Mediterranean diet breakfasts are sometimes best enjoyed as dips!


Crispy White Beans with Greens 

Calories: 301  Fat: 15.5g  Total Carbs: 26.5g    
Net Carbs: 20.1g  Fiber: 6.4g  Protein: 15.5g 

Add beans to your morning nosh for a fast protein boost! Top with an egg to give yourself more fuel for the day and this is one of the easiest Mediterranean diet breakfasts to make.  

Add beans to your breakfast for a fast protein boost! (An added egg never hurts either)


Strawberry Blueberry Banana Smoothie 

Calories: 335  Fat: 16.9g  Total Carbs: 45.8g    
Net Carbs: 38.6g  Fiber: 7.2g  Protein: 6.8g 

And last but not least, a classic smoothie! It’s better to blend your fruits than to juice them so that you get all of the fiber and nutrients from their pulp! This smoothie is sweet and full of antioxidants made to help you start your day on the right foot.  

Can't get an easier Mediterranean diet breakfast than an old fashioned smoothie!