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Starting the Mediterranean Diet is super easy and flexible. So flexible is it sometimes a challenge to know what you should eat. I put together a list of Mediterranean Breakfast ideas that will help make your first meal of the day a breeze on the Mediterranean Diet.
Mediterranean Diet Breakfast Options
Breakfast on the Mediterranean Diet can be as simple as cheese cubes, with a piece of fruit, when you are pressed for time. When you have more time there are recipes for lazy mornings such as an Asparagus Frittata.
I have included recipes for both, starting with simple ingredients that are readily available and quick to prepare. As well as a couple of recipes that have multiple steps and may take a bit to put together.
Greek Yogurt Smoothies
Smoothies are one of my favorite breakfasts. I love to use unsweetened plain low-fat Greek Yogurt. It is a dairy product that is packed with protein. It also contains beneficial probiotics that keep my digestive system happy.
Whole Wheat Toast with Peanut Butter and Fruit
Another quick breakfast is wholewheat toast with nut butter and sliced fruit in season. I love sliced peaches, nectarines, or apples.
This is one of the easiest breakfasts on my list. It is healthy and filling and will keep me satisfied until lunch.
Greek Yogurt with Fruit Oats, and Nuts
This is another easy and filling Mediterranean Breakfast idea;
- 1/2 cup low-fat Greek yogurt,
- 1/3-1/2 cup chopped fruit,
- 1 tbsp crunchy granola, and
- 1 tbsp chopped nuts.
- A drizzle of honey gives it a little more sweetness.
For this, I used a nectarine, but a peach, strawberries, blueberries, or even melon works. Add vanilla granola and your favorite nut.
You could also substitute low-fat cottage cheese instead of yogurt if that is what you have on hand or prefer.
Oatmeal with Cinnamon, Nuts, and Chopped Fruit
I know what you may be thinking, that oatmeal is often cooked on the stove, becomes heavy, thick, and has a sticky texture. Clean up of the pan is also a challenge.
But if you make the oatmeal in the microwave it is really one-dish easy. The finished oatmeal is not overcooked. It is not sticky, and the oats are chewy. You can taste the texture of the oats.
Clean-up is a breeze in the bowl you cooked it in.
Add in chopped dried fruit, raisins, nuts, and cinnamon, or other spices. A teaspoon of brown sugar or honey adds a little sweetness. For a different flavor, you can add a tablespoon of nut butter.
Serve with nut milk and it is a hearty breakfast.
- 1/3 cup old fashioned oatmeal
- 2/3 cup water
- 2 tsp brown sugar
- 1 tbsp chopped nuts
- 1 tbsp chopped dried fruit
- Pinch of cinnamon
- 1/4 cup milk, almond, etc
Directions: Add water to oats, with brown sugar, nuts, fruit, and cinnamon to bowl. Microwave on high for 1 minute, 15 seconds. Stir. Microwave for an additional 30 seconds. Serve with milk.
Mediterranean Breakfast Vegetable Omelet
If you have a bit more time, consider throwing together a veggie omelet for another breakfast on the Mediterranean Diet. This simple omelet includes eggs, fresh spinach, tomatoes, leeks, and shredded Parmesan cheese. Get my Mediterranean Vegetable Omelet recipe here.
Potato Leek and Asparagus Frittata
For a lazy morning, you might consider making a potato, leek, and asparagus frittata. This recipe has a few more steps but the frittata is worth the effort.
Serve with whole-wheat toast, fruit, and tomato salsa.
Whole Wheat Pancakes with Fruit Topping
Another lazy morning recipe, Whole Wheat Pancakes are light and fluffy. Made with Whole Wheat Pastry Flour, they are filling, but have a tender bite.
A simple peach compote adds additional flavor. Other fruits you might consider are strawberries and blueberries. Get the recipe here.
Looking to change up your regular pancake recipe? Try these unbelievably good Healthy Banana Pancakes.
Whole Wheat Muffins
Whole wheat muffins are a final idea I can suggest. Made with either White Whole Wheat Flour or Whole Wheat Pastry Flour and olive oil, they are a healthy alternative to traditional baked goods.
Store in the refrigerator or freezer for busy mornings when you are on the run and they will be a filling breakfast or snack for you and your family.
September 2021 Update: post updated with new images and recipe links.