A Mediterranean diet breakfast is usually simple: plain Greek yogurt with fruit and nuts, whole-grain toast with olive oil and tomato, eggs with vegetables, or oats with fruit. It combines fiber with some protein and healthy fat, which keeps you full through the morning, and it skips sugary cereals, pastries and processed breakfast meats. Here are 10 quick and easy breakfasts, most ready in 10 minutes or less.
10 quick Mediterranean breakfast recipes
1. Greek yogurt bowl (5 minutes)
Plain Greek yogurt topped with berries, a tablespoon of chopped walnuts, a sprinkle of cinnamon and a small drizzle of honey.
2. Pan con tomate (5 minutes)
Toast whole-grain or sourdough bread, rub with garlic and ripe tomato, drizzle with extra virgin olive oil and add a pinch of salt. Add a boiled egg for protein.
3. Shakshuka (20 minutes)
Soften onion and peppers in olive oil, add canned tomatoes, cumin and paprika, then crack in eggs and cook until set. Serve with whole-grain bread.
4. Spinach and feta omelette (10 minutes)
Whisk 2 eggs, cook in olive oil with a handful of spinach and a little crumbled feta. Serve with cherry tomatoes.
5. Overnight oats (5 minutes, the night before)
Mix oats with milk or yogurt, chia seeds and grated apple. In the morning top with nuts and cinnamon.
6. Avocado and egg toast (10 minutes)
Mashed avocado on whole-grain toast with a poached egg, lemon, chili flakes and olive oil.
7. Hummus and vegetable toast (5 minutes)
Spread hummus on whole-grain toast and top with cucumber, tomato and herbs.
8. Savory breakfast plate (5 minutes)
A boiled egg, a few olives, cucumber, tomato, a little feta and a slice of whole-grain bread, the way breakfast is often eaten in Greece and Turkey.
9. Fruit and nut porridge (10 minutes)
Cook oats in milk or water and top with sliced banana or figs, walnuts and a spoon of yogurt.
10. Vegetable frittata (bake ahead)
Bake eggs with zucchini, peppers, onion and herbs in a tray. Slice into portions for the week.
How to build a balanced Mediterranean breakfast
| Include | Examples |
|---|---|
| Fiber | Oats, whole-grain bread, fruit, vegetables |
| Protein | Greek yogurt, eggs, cheese, hummus |
| Healthy fat | Olive oil, nuts, seeds, avocado |
| Flavor | Herbs, cinnamon, lemon, a little honey |
Breakfast foods to limit
- Sugary cereals and granola with added sugar
- Pastries, croissants and muffins
- Bacon, sausages and ham
- Fruit juice and sweetened coffee drinks
- White bread with butter and jam every day
Make-ahead tips for busy mornings
- Prepare overnight oats or chia pudding in jars.
- Bake a frittata on Sunday.
- Boil eggs for the week.
- Keep washed fruit and cherry tomatoes ready to grab.
Looking for more? See eggs on the Mediterranean diet, the best breads and our weekly Mediterranean meal plan.
Frequently asked questions
Can I have coffee with breakfast?
Yes. See coffee on the Mediterranean diet.
Is skipping breakfast OK?
Some people prefer a later first meal. What matters most is the quality of what you eat across the day.
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