If you love your breakfast, then why not make it as healthy as possible?
The Mediterranean diet has mountains of epidemiological evidence which shows it can protect against cardiovascular disease, stroke, diabetes, obesity, cancer, cognitive disorders like Alzheimer’s disease, Parkinson’s disease, and increased longevity.
One of the defining hallmarks of a Mediterranean style of eating is its focus on nutrient-dense, high fiber, low-calorie foods such as antioxidant-rich fruits, vegetables, whole grains, omega-3 containing fish, and monounsaturated oils.
Here are some Mediterranean diet morning recipe ideas which will help put you on the right track toward improving your health and losing weight (and keeping it off!).
- 1. Caprese Avocado Toast
- 2. Mediterranean Scrambled Eggs
- 3. Quinoa Breakfast Skillet
- 4. Spinach Feta Breakfast Wraps
- 5. Mediterranean Frittata
- 6. Hummus & Veggie Breakfast Bowl
- 7. Berry Chia Overnight Oats
- 8. Smoked Salmon & Poached Eggs on Toast
- 9. Breakfast Grain Salad with Blueberries, Hazelnuts & Lemon
- 10. Mediterranean Breakfast Pitas
1. Caprese Avocado Toast
Avocado is one of the main staple foods in the Mediterranean diet and this delicious Caprese avocado toast with tomatoes and basil delivers both taste and good nutrition all rolled into one.
Get the full Caprese avocado toast recipe at the Kitchn.
2. Mediterranean Scrambled Eggs
Eggs are a healthy protein source loaded with health-promoting nutrition. A single egg contains valuable vitamins and minerals, and at only 72 calories, it has 6 grams of high quality protein and 5 grams of healthy fats.
Eggs do not adversely affect your blood cholesterol (despite old persistent myths). In fact, they can increase your HDL cholesterol which is protective against cardiovascular disease.
Eggs contain lutein and zeaxanthin, antioxidants that are known to have benefits for eye health.
Not all eggs are created equal. Their nutrient composition varies depending on how the hens were fed and raised.
Eggs from hens that were raised on pasture and/or fed omega-3 enriched feeds tend to be much higher in omega-3 fatty acids.
Eggs also contain omega-3 fatty acids which are known to reduce triglyceride levels.
Get the full Mediterranean scrambled eggs recipe at Easy Cheesy Vegetarian.
3. Quinoa Breakfast Skillet
Quinoa is a protein-rich, fiber-dense grain which high in vitamins, minerals and phytochemicals (plant substances) that promote good health.
Quinoa helps lower cholesterol and blood sugar levels which helps to reduce incidence of disease such as heart disease, hypertension, and diabetes.
Quinoa helps promote good gut health (which helps maintaining a healthy body weight) and research has shown it can even ameliorate inflammatory bowel symptoms.
Get the full quinoa breakfast skillet recipe at How Sweet Eats.
4. Spinach Feta Breakfast Wraps
Spinach might have been popularized by Popeye, but it’s science that told us why!
The dark, leafy spinach leaves are packed with vitamins, minerals, and phytonutrients but have very few calories which is ideal for attaining and maintaining a healthy body weight.
Spinach also helps with blood sugar control in people with diabetes and reduces the risk of heart disease and cancer.
Feta cheese is a rich source of calcium, phosphorus, and protein, all of which contribute to good bone health.
Feta also contains friendly bacteria that promote a healthy immune system and can benefit your gut health.
Get the full spinach feta wrap recipe at the Kitchn.
5. Mediterranean Frittata
This Mediterranean frittata contains all the wholesome goodness of spinach, feta, olives, tomatoes, and eggs. The inclusion of cream might add to the calorie load but, as with all meals, be aware of portion control.
Check out the full Mediterranean frittata recipe at a Mind Full Mom.
6. Hummus & Veggie Breakfast Bowl
This hummus and veggie bowl is packed with nutrients but without the calories. It contains hummus, quinoa, avocado, asparagus, kale, Brussels sprouts, and eggs (plus sunflower and sesame seeds and crushed red pepper
Check out the full hummus and veggie bowl recipe at Gimme Some Oven.
7. Berry Chia Overnight Oats
Chia seeds are packed with omega-3 fatty acids which have been shown to exert a beneficial effect on cardiovascular health. The soluble fiber in chia seeds can help lower LDL cholesterol and slow down digestion to help reduce the post-meal rise in blood sugar (desirable for people with diabetes).
Oats and berries will also add valuable fiber and phytonutrients which provide a feeling of fullness without the calories.
Check out the berry chia overnight oats recipe at Pinch of Yum.
8. Smoked Salmon & Poached Eggs on Toast
Smoked salmon is high in protein with around 18 grams per 3.5 ounces (~100 grams). Protein slows down the digestion process and helps contribute to a feeling of fullness and satiety. Being an oily fish, it is also high in health-promoting omega-3 fatty acids.
Check out the full smoked salmon and poached eggs recipe at Killing Thyme.
9. Breakfast Grain Salad with Blueberries, Hazelnuts & Lemon
Blueberries contain a flavonoid called anthocyanin which is known to have a potent antioxidant effect in the body and can decrease the risk of diabetes, cardiovascular disease, and overall mortality. Lemon is also naturally rich in flavonoid antioxidants and vitamin C, which can protect against a number of diseases like cancer, cardiovascular disease.
Check out the full breakfast grain salad with blueberries, hazelnuts, and lemon at the Kitchn.
10. Mediterranean Breakfast Pitas
These Mediterranean pitas are loaded with nutrient-dense wholegrain wheat pita bread, protein-rich hummus and eggs, and veggies like lycopene- and fibre-rich tomatoes, cucumbers, and parsley leaves.
Check out the full Mediterranean breakfast pita recipe at the Kitchn.