10 Easy Mediterranean Diet Breakfast Recipes - Superfood Sanctuary (2024)

Start your day with these healthy Mediterranean diet breakfast recipes. The Mediterranean diet focuses on whole grains, fresh fruit & veggies, healthy fat and protein that nourish you in the morning and fuel your whole day.

10 Mediterranean Diet Breakfast Recipes to Try

Below are 10 Mediterranean breakfast recipes including dishes such as pizza sandwich, shakshuka and fig almond oats for a nutritious start of the day!

1.Fig & Almond Overnight Oats

Ingredients

• ½ cup old-fashioned rolled oats(where to get it)
• ½ cup milk of your choice
• A pinch of salt
• 2 tablespoons chopped dried figs (where to get it)
• 1 tablespoon toasted almonds, chopped(where to get it)
• 1 teaspoon raw honey(where to get it)
• ¼ teaspoon ground cinnamon (where to get it)

Directions

1. In a bowl or jar, combine the above ingredients.
2. Cover and refrigerate overnight.
3. In the morning, you’ll find a creamy decadent breakfast waiting for you in the fridge! Heat it up first or enjoy cold.

2.Mediterranean Diet Breakfast Smoothie

Ingredients

• 1 cup frozen mixed berries
• 1 cup Greek yogurt
• ¼ cup milk of your choice
• 4 tablespoons of old-fashioned rolled oats(where to get it)
• 2 teaspoons raw honey (where to get it)

Directions

1. In a high-speed blender (where to get it), add the frozen mixed berries, Greek yogurt, rolled oats and honey.
2. Blend everything until smooth and creamy.
3. Serve immediately.

3.Shakshuka (Poached Eggs in a Hearty Tomato Sauce)

Ingredients

• 2 eggs
• 1 tbsp extra virgin olive oil (where to get it)
• 1 small onion, chopped
• ½ red bell pepper, chopped
• 1 garlic clove, finely minced
• 1 tbsp tomato paste(where to get it)
• ½ can crushed tomatoes
• 1 teaspoon parsley, finely chopped
• ¼ tsp ground black pepper (where to get it)
• ¼ cup crumbled feta
• ¼ tsp smoked paprika(where to get it)
• ¼ tsp red pepper flakes(where to get it)
• ¼ tsp ground cumin (where to get it)
• ¼ tsp sea salt(where to get it)
• Whole grain bread or whole wheat tortillas

Directions

1. Begin by preheating the oven to 375 F.
2. In a medium sized skillet, warm the oil over medium heat.
3. Once hot, add onion, bell pepper and salt. Stir and cook for 4 minutes till the onion are look glassy.
4. Add the garlic, tomato paste, paprika, red pepper flakes and cumin powder. Stir well and cook for 2 minutes until fragrant.
5. Pour in ½ a can of crushed tomatoes and add the parsley. Stir and simmer for 5 minutes.
6. Turn off the heat and season with salt and pepper as per your taste.
7. Now use the back of a spoon to make a well near the perimeter and crack an egg directly into it. Repeat with the other egg. Sprinkle a little salt and pepper over the eggs.
8. Carefully transfer the skillet to the oven and bake in your preheated oven for 8 to 12 minutes.
9. Turn off the heat and top with crumbled feta.
10. Serve with whole grain bread or whole wheat tortillas on the side.

4.Egg Scramble with Spinach over Toast

Ingredients

• 1 teaspoon extra virgin olive oil(where to get it)
• 2 large eggs, lightly beaten
• A pinch of sea salt(where to get it)
• A pinch of ground black pepper(where to get it)
• A pinch of paprika (where to get it)
• 1 slice whole-grain bread, toasted

Directions

1. In a non-stick skillet, heat 1 teaspoon of olive oil over medium high heat.
2. Add the spinach and cook until wilted for 2 minutes. Sprinkle with sea salt, black pepper and paprika.
3. Transfer the cooked spinach to a plate.
4. In the same pan, add more olive oil then pour your beaten eggs.
5. Add the spinach and stir everything together till scrambled.
6. Check for seasoning, adding more if necessary.
7. Serve the spinach egg scramble on a plate over whole grain toast. Have it with a cup of orange juice or beverage of your choice.

5.Vegetable Filled Omelet

Ingredients

• ½ cup diced tomatoes
• ½ cucumber, diced
• 1 red onion, chopped
• ½ ripe avocado, pitted, peeled, and chopped
• 2 eggs
• 1 teaspoon dried basil, crushed
• ¼ teaspoon salt
• ¼ teaspoon ground black pepper(where to get it)
• ¼ cup shredded mozzarella cheese
• 1 tablespoon garlic chives, chopped

Directions

1. In a medium bowl, stir together tomatoes, cucumber and avocado with a sprinkle of salt and lemon. Set aside.
2. Crack two large eggs in a bowl and whisk together with 1 chopped red onion, 1 tablespoon of chopped garlic chives, a dash of salt and a pinch of black pepper.
3. In a skillet, add a teaspoon of olive oil then pour half of the egg mixture.
4. Let it cook a bit then spoon half of the filling over one side of the omelet. Also add shredded mozzarella cheese. Carefully fold the omelet over the filling.
5. Flip it till cooked well.
6. Carefully remove the omelet from the skillet on to a plate.
7. Repeat for the remaining egg mixture and filling.
8. Enjoy your two vegetable omelets with a side of hash browns, slice of toast or a simple coffee.

6. Salmon Hash with a Sunny Side Up Egg

Ingredients

• 4 oz salmon fillet, chopped
• 1 teaspoon lemon juice
• 1 teaspoon minced garlic
• 1 teaspoon extra virgin olive oil (where to get it)
• Salt and pepper, to taste
• Vegetable oil, for deep frying the potatoes
• 2 russet potatoes, peeled and diced
• ½ yellow onion, diced
• 1 tsp salt
• 1/4 tsp black pepper (where to get it)
• 1/4 tsp cayenne pepper (where to get it)
• 2 tsp fresh chopped parsley
• 2 large eggs

Directions

1. In a heavy bottomed pot, heat about 4 inches of vegetable oil to 360 degrees F. Fry the potatoes until golden brown for about 3 to 4 minutes. Drain on paper towels and transfer to a plate. Season with salt and black pepper and keep warm.
2. In another large non-stick pan, heat olive oil over medium heat. Sautee the onions until glassy. Next, add the minced garlic, lemon juice and salmon. Season with salt and cayenne pepper. Cook for 3-4 minutes until ready. Transfer the salmon into the plate with the hash. Set aside and keep warm.
3. In the same pan, drizzle olive oil and crack in two eggs, one at a time, taking care not to break the yolks.
4. Cook undisturbed until the egg whites are set and the yolk is still running. This may take 2-3 minutes over medium low heat. Season with salt and black pepper.
5. When cooked, spoon the salmon hash in the center of a plate and lift the eggs out of the skillet on top of the hash.
6. Garnish with fresh chopped parsley and serve immediately.

7.Berry & Nut Smoothie Bowl

Ingredients

• ⅔ cup frozen raspberries
• ½ cup frozen sliced banana
• ⅛ teaspoon vanilla extract(where to get it)

Directions

1. Whizz all ingredients except blueberries, almond slivers and coconut flakes in a high-speed blender (where to get it) till smooth and lump-free.
2. Pour the smoothie in a bowl and top with blueberries, almond slivers and coconut flakes.
3. Enjoy!

8.Blueberry Banana Chia Seed Pudding

Ingredients

• 1 cup blueberries
• 1 cup milk of choice
• ¼ cup chia seeds(where to get it)
• 1 tablespoon organic maple syrup (where to get it)
• ¼ teaspoon vanilla extract(where to get it)

Directions

1. In a high-speed blender (where to get it), puree 1 cup of blueberries with 1 cup of milk.
2. Pour the puree into a mason jar or medium-sized bowl. Add the chia seeds, maple syrup and vanilla extract and stir.
3. Cover and refrigerate overnight.
4. Enjoy the next day as a decadent breakfast.

9.Dates & Ricotta Toast

Ingredients

• 1-2 slices whole grain bread
• ¼ cup part-skim ricotta cheese
• 1 teaspoon sliced almonds, toasted(where to get it)
• 1 teaspoon raw honey (where to get it)
• A pinch of sea salt(where to get it)

Directions

1. First toast your bread.
2. Once that’s done, plate it and top with ricotta cheese, chopped dates and toasted almond slivers. Drizzle honey on top and sprinkle with sea salt.
3. Enjoy!

10.Pizza Sandwich with Mozzarella, Tomato & Basil

Ingredients

• 2 slices whole grain bread
• 1 green bell pepper, diced
• 1 red onion, diced
• 1 large tomato, diced
• ¼ cup shredded mozzarella cheese
• 1 tablespoon basil (where to get it) or mixed herb flakes(where to get it)
• ¼ cup organic tomato paste(where to get it)
• Sea salt to taste(where to get it)

Directions

1. Combine diced green bell pepper, red onion and tomato in a bowl.
2. In another bowl, mix up the organic tomato paste and basil or mixed herb flakes.
3. Heat a skillet on the stovetop over a medium low flame.
4. Now slather the tomato + basil flake mixture on whole grain bread slices.
5. Drizzle olive oil or butter on the skillet, then place the slices on it.
6. Place a suitable amount of the diced veggies on the slices and sprinkle shredded mozzarella on top.
7. Cover the skillet with a lid and allow the whole grain bread to toast and the cheese to melt. Make sure the heat is low so the bread doesn’t burn.
8. Once cooked, serve hot.

Are you ready to try out any of these delicious Mediterranean diet breakfast recipes?