The Mediterranean diet is all about eating higher amount of fruits, legumes, vegetables, whole grains, and healthy fats – all of which makes a delicious and filling breakfast that can boost your day by a significant margin.
Part of the benefits of this diet type is that it helps boost overall heart health and reduces the risk of cardiovascular diseases, including heart attacks and strokes.
The great news is that the vast majority of the Mediterranean breakfast recipes are pretty easy to incorporate into one’s diet and they require just a few minutes to be prepared.
Are you looking for easy Mediterranean diet breakfast recipes to help boost your day? Consider the following options as suggested by qualified nutritionists and experts:
1. Eggs with Tomatoes, Olives and Feta (Greece)
- Diced ripe tomatoes – 3 pieces
- Extra virgin olive oil – 2 Tbsp
- Pitted and sliced Greek olives – 10 pieces
- Eggs – 4 pieces
- Grated feta cheese – 1 cup
- Salt and pepper
Saute the tomato fruits in olive oil for 8 – 10 minutes in a big frying pan
Pour the olives and let it cool for 5 additional minutes
Now, beat the eggs in a small bowl, and add to the frying pan. Cook the eggs on medium-high until they start setting.
Lastly, add the feta cheese, and cook to consistency that suits you. You can add salt and pepper to make it taste nice.
2. Apple Cinnamon Quinoa Breakfast Bake
- Uncooked quinoa – 1 cup
- Cinnamon – 1 ½ teaspoons
- Nutmeg – ½ teaspoon
- Ground cloves – 1/8 teaspoon
- Apples [Peeled, diced] – 2 pieces
- Raisins – 1/4 cup
- Eggs – 2 pieces
- Vanilla soy milk – 2 cups
- Maple syrup – 1/4 cup
- Chopped Almonds – 1/3 cup
To start with, you need to preheat the oven to 350°F and gently grease a 7-by-11-inch baking dish.
Now, get a small bowl and mix the raw quinoa with the spices.
Pour into greased dish, and then sprinkle the apple alongside raisins on the top of the quinoa
Still in the same small bowl, beat the 2 eggs. Whisk inside the soy milk as well as maple syrup.
After that, pour the mixture of egg-and-milk over the fruit and quinoa. Gently stir in order to partially submerge the fruit. Sprinkle the almonds you chopped earlier on top of it.
Bake it for 45 – 60 minutes or until the casserole is almost set with only a small content of liquid left.
Let it cool, and then cover and put it inside the refrigerator.
In the following morning, cut a square, microwave it inside a plate, and enjoy to the fullest. You may also add a few dollops of Greek yogurt.
3. Green Smoothie with Avocado and Apple
- Spinach – 3 cups
- Granny Smith apple, roughly chopped – 1 pieces
- Coconut water – 2 cups
- Avocado – 1 piece
- Banana – 1 [frozen for at a minimum of 15 minutes]
- Chia seeds – 3 tablespoons
- Honey – 1 teaspoon
Blend the spinach, apple and coconut water until smooth.
Now, pour the avocado, frozen banana, chia seeds and honey inside, and then blend until the mixture becomes smooth and creamy.
Finally, pour the recipe into tall glasses and serve instantly (while it’s still chilled).
4. Egg White Scramble with Spinach and Cherry Tomatoes
- Egg whites – 12
- Whole egg –1
- Milk – ½ cup
- Salt – ½ teaspoon
- Ground black pepper – ¼ teaspoon
- Olive oil – 1 tablespoon
- Clove garlic, minced – 1 pieces
- Packed fresh baby spinach – 2 cups
- Cherry tomatoes, halved – 2 cups
- Finely shredded Parmesan cheese – ¼ cup
Pour the egg whites, milk, salt, and pepper inside a medium bowl. Beat the mixture with a whisk until it is well mixed; set aside.
Inside a large nonstick skillet, heat oil at medium-high heat. Add the garlic and stir for 30 – 45 seconds. After that, add the spinach and tomatoes; cook then stir for close to 30 seconds or until the spinach becomes wilted and tomatoes become softened.
Remove the mixture from the skillet and keep it warm.
Next now is to pour the egg-white mixture into skillet, cook at medium-heat [without stirring at all], until the mixture starts to set on the bottom along the edges.
With the aid of a large spoon, raise and fold the semi cooked egg white mixture such that the uncooked portion will be flowing underneath.
Continue to cook for about 2 – 3 minutes or better still until the egg white mixture is cooked but still remains glossy and moist.
Lastly, remove it from the heat, serve with the mixture of spinach and sprinkle with cheese.
Read Also: 5 Quick and Easy Healthy Recipes for Dinner
5. Mediterranean Breakfast Salad
- Eggs – 4 pieces
- Arugula – 10 cups
- Halved cherry tomatoes – 2 cups
- Seedless cucumber, chopped – ½ piece
- Cooked quinoa, cooled – 1 cup
- Large avocado – 1 piece
- Blue Diamond Whole Natural Almonds, chopped – 1 cup
- Mixed herbs such as mint and dill, chopped – 1/2 cup
- Extra virgin olive oil
- Lemon – 1 piece
- Sea salt plus freshly ground black pepper
Firstly, cook the eggs on the cooker. To soft-boil, boil a pot of water, and reduce the heat to let it simmer. Slowly lower the eggs into water and allow it to cool for 5 – 6 minutes.
Take away the water and run cold water over top in order to stop cooking. Set it aside and peel when you are ready to make use of them.
Now get a large bowl, and combine the arugula, tomatoes, cucumber, and quinoa. Drizzle a little quantity of olive oil at the top, season with and pepper, then toss them all together.
After that, divide the salad among four plates. Top it with sliced avocado as well as halved egg, and then sprinkle the herbs and almonds at the top.
Lastly, season the mixture with more
Add salt and pepper to season it salt and pepper alongside a squeeze of lemon juice and a little drizzle of olive oil. Food is ready!
6. Feta Frozen Yogurt
- Plain Greek yogurt – 1 cup
- Feta cheese – 1/2 cup
- Honey – 1 Tablespoon
Combine all the ingredients in a blender or food processor until smooth.
Pour the content into a soft-layered wide dish and freeze until solid.
After that, break the solid/frozen mixture into chunks and pour back inside your blender, alongside a few table spoons of water/milk.
Chop in a blender until smooth and creamy, while you scrape down the sides so that everything will be adequately blended.
Serve drizzled with honey
7. Greek Yogurt Pancakes
- All-purpose flour – 1 1/4 cup
- Salt – 1/4 teaspoon
- Baking powder – 2 teaspoons
- Baking soda – 1 teaspoon
- Sugar – 1/4 cup
- Butter [unsalted, melted] – 3 tablespoons
- Eggs – 3 pieces
- Non-fat Greek yogurt plain – 1 1/2 cups
- Milk – 1/2 cup
- Blueberries [optional]– 1/2 cup
Whisk the flour, salt, baking powder and baking soda inside a big bowl.
After that, get another bowl and whisk together the sugar, butter, eggs, Greek yogurt, as well as milk until smooth.
Add the Greek yogurt mixture to the flour and mix together to combine. Leave the batter for about 20 minutes to make it become smooth textured.
Next now is to heat the pancake griddle and brush it with real butter. Pour ¼ cup of the batter onto the griddle.
Continue cooking until the bubbles are able to burst and form small holes. Raise up the corners of the pancakes to be sure it is golden browned on the bottom.
With the aid of a wide spatula, flip the pancake and cook on the opposite side until it becomes slightly browned.
Take off the pancakes from the griddle onto the warming plate until they are ready to serve.
Ready to serve? Top each portion of the pancakes with the aid of a scoop of Greek yogurt as well as mixed berries (blueberries, raspberries, blackberries).
8. Watermelon Feta and Balsamic “Pizzas”
- Watermelon – 1 slice
- Crumbled Feta cheese – 1 oz
- Kalamata Olives, sliced – 5 to 6
- Mint leaves – 1 teaspoon
- Balsamic glaze – 1/2 tablespoon
To start with, slice the largest fraction of a round watermelon in half. Place the flat side down on a chopping/cutting board and again cut 1-inch thick slice from both halves.
After that, cut each half into four  wedges, place on a round dish like a pizza and top using cheese, olives, balsamic glaze as well as mint leaves.
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