The Mediterranean diet is a great foundation for building a healthy diet. It incorporates foods like whole grains, fruits, vegetables, legumes, fish, nuts, seeds, herbs, and spices that can help you whip up all kinds of delicious and easy Mediterranean diet breakfasts! Try these recipes below and explore all of the flavors you can enjoy with the Mediterranean diet.
If you’d rather have someone else do the cooking, try 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!
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!
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!
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!
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.
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!
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.
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.
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.
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.
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.
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!
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!)
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!)
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.
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.
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.
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.
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.
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.
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.
