Start your day off right with these Mediterranean breakfast ideas and recipes

Sue Heikkinen, MS, RDN, CDCES, BC-ADM, ACE-PT - Registered Dietitian Nutritionist and Certified Diabetes Care and Education Specialist

Stay satisfied all morning with these Mediterranean breakfast ideas featuring the best of this healthy eating style.

For a perfect combination of satisfaction and health benefits, try these Mediterranean breakfast ideas

You know a healthy breakfast is an important start to your day. And you probably also know that a Mediterranean diet-full of fruits, vegetables, whole grains, beans, and healthy fats and oils-helps fight inflammation and promotes whole-body health. Try these tasty Mediterranean breakfast ideas to energize you and keep you satisfied all morning.

Fruits and whole grains

Many healthy breakfasts start with fruits and whole grains. Choose high-fiber, minimally processed grains and a variety of colorful, antioxidant-rich fruits.

Ideas:

• Steel-cut oats with blueberries
• Muesli with sliced bananas
• Quinoa with peach slices, cinnamon, and a drizzle of honey

Beans

Although not a typical breakfast food for many people, high-fiber beans offer protein for sustained energy, necessary to power through busy mornings. Check out some ideas to make them a weekly part of your healthy Mediterranean breakfast.

Ideas:

• Black beans or pinto beans in a soft corn tortilla breakfast taco
• Hummus (made from garbanzo beans) spread on whole-grain toast or bagel
• White beans, mashed and seasoned with Italian herbs and garlic, spread on toast
• Ful medammas, a traditional breakfast dish served in the Middle East

Nuts/Seeds

Nuts and seeds offer healthy unsaturated fat, helping increase the sense of satisfaction while supporting heart health. Among Mediterranean breakfast ideas, they can be the most flexible, tossing into and topping almost anything. They are rich in potassium and magnesium, needed for proper nerve function and healthy blood vessels.

Ideas:

• Almond butter spread on whole-grain toast
• Peanut butter mixed into oatmeal
• Ground flaxseeds or chia seeds sprinkled over Greek yogurt
• Omega-3-rich walnuts featured in this Nutty Sweet Potato Breakfast Bowl

Avocados

Begin your day deliciously Mediterranean with avocados! A versatile source of healthy, monounsaturated fat, avocados contain vitamin E and potassium.

Ideas:

• Sliced avocado on a whole-wheat English muffin with egg and spinach
• A smoothie made with almond milk, blackberries, and a quarter of an avocado for extra creaminess
• Tomato Basil Avocado Toast, featuring fresh basil

Eggs with added veggies

An easy protein source, eggs provide a simple alternative to processed meats like bacon or sausage. They pair well with a serving (or more) of veggies.

Ideas:

• Frittata with baby spinach
• Omelet with chopped bell peppers, tomatoes, and green onion.
• Quiche with spinach and feta cheese
• Eggs highlight this savory and protein-packed Buckwheat, Onion, and Mushroom Bowl

Looking for more Mediterranean recipes?

Check out MyNetDiary's Premium Recipe Collection, featuring more than 300 delicious Mediterranean recipes, far beyond healthy breakfast ideas.

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