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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. Because it’s more of a way of living as opposed to a strict set of calorie and carb requirements, it’s much easier to follow when compared to limited diets and meal plans. Instead of saying no to things like gluten or dairy, you’re saying yes to more fish, fruits, veggies, beans, eggs, lentils, olive oils and whole-grains.
Meet the expert: Keri Gans, M.S., R.D. is a New York-based nutrition consultant and author of The Small Change Diet.
That means that you will find so much variety in these Mediterranean diet breakfast recipes. Your mornings won’t feel sad or deprived, but rather successful as you’re fueling your body with what it needs to power through the day.
What is the Mediterranean diet?
Unlike other diets, which can focus on eliminating foods and food categories or require counting calories and macros, this eating 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 (but not cut out entirely). 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, meanwhile, are ones that you should probably be avoiding anyway: 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, the nuts, the seeds, the 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.
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 Yogurt With Strawberry and Almond-Buckwheat Groats recipe.
RELATED: Is Greek Yogurt Actually Good for You? Here’s What Nutrition Experts Have to Say
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 Spinach and Artichoke Frittata recipe.
3
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 Citrus-Spiced Overnight Oats recipe.
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4
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 Spinach and Lemon Hummus Egg Wraps recipe.
5
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 Strawberry-Thyme Millet Bowl recipe.
6
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 Blueberry Smoothie Bowl recipe.
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7
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 Cauliflower "Tabbouleh" recipe.
8
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 Whipped Feta and Watermelon Radishes Toast recipe.
9
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 Spinach and Goat Cheese Egg Muffins recipe.
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10
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 Tomato Toasts with Mint Yogurt and Sumac Vinaigrette recipe.
11
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 Best Ever Shakshuka recipe.
12
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 Snow Pea and Ricotta Toasts recipe.
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13
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 Salmon Hash With Sunny-Side Up Eggs recipe.
14
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 Savory Lentil Waffles recipe.
15
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 Spinach-Curry Crepes with Apple, Raisins and Chickpeas recipe.
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16
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 Healthy Herb Frittata recipe.
17
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 Stress Less Smoothie recipe.
RELATED: The 15 Best Probiotic Drinks for Your Gut, According to Experts
18
Sunny-Side-Up Eggs on Garlicky Greens
Tomatoes and your greens of choice make a healthy bed for a perfectly cooked egg. (Bonus: It’s also keto-friendly.)
Get the Sunny-Side-Up Eggs on Garlicky Greens recipe.
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19
Nectarine Bruschetta
The Mediterranean diet offers perfect harmony between plants, whole grains, and dairy. What better way to celebrate that balance than with this sweet, toothsome toast?
Get the Nectarine Bruschetta recipe.
20
Breakfast Cake With Roasted Grape and Hazelnuts
This seriously satisfying breakfast cake just happens to be vegan, thanks to a pourable plant-based egg substitute. Sprinkle toasted hazelnuts and roasted grapes on top to start your protein-packed day off in the most delicious way.
Get the Breakfast Cake With Roasted Grape and Hazelnuts recipe.
Jake Smith
Jake Smith, an editorial fellow at Prevention, recently graduated from Syracuse University with a degree in magazine journalism and just started going to the gym. Let's be honest—he's probably scrolling through Twitter right now.
Trish Clasen Marsanico
Deputy Food Editor
Trish (she/her) is the deputy food editor at Good Housekeeping, where she covers all things food, from cooking trends and delicious recipes to top-tested kitchen products and grocery finds. She has more than a decade of experience writing about food for GH, Women’s Health, Prevention, Redbook, Woman’s Day, The Daily Meal and Food Network. When she’s not at the supermarket or trying out a new recipe, you can find her at the beach, in her backyard or on the couch — typically with a glass of wine in hand.
