22 Easy Three-Step Mediterranean Diet Breakfast Recipes (2024)

FAQs

What is a typical Mediterranean breakfast? ›

Common Mediterranean Breakfast Foods

Yogurt: We love Greek yogurt which is higher in protein, and lower in sugar. Eggs: A great source of protein and healthy fats. Oats: A healthy whole grain used in oatmeal and baked goods. Fruit: All types of fruit are encouraged on the Mediterranean diet.

Oatmeal is on the Mediterranean diet. This way of eating is centered on whole grains, fruits, vegetables, legumes, lean proteins, and healthy fats. Oatmeal is a whole grain, high in fiber and various nutrients. It can be a fantastic component of a balanced, Mediterranean-style breakfast or snack.

Blueberry Overnight Oats with Greek Yogurt

Oatmeal for breakfast is the ultimate belly filler. Because its high fiber content makes it satiating and filling. This whole grain fits perfectly into a Mediterranean diet eating plan and getting it ready the night before makes it an easy breakfast for any day of the week.

Yoghurt, cheese, milk and lean protein sources such as chicken, turkey or eggs are also eaten in a Mediterranean-style diet.

The Mediterranean diet is an eating plan that emphasizes eating fruits, vegetables, whole grains, nuts, and seeds. If you're following the Mediterranean diet, you may want to try eating avocados and eggs for breakfast. You might also want to try eating Greek yogurt with fresh fruit and flax seed.

Water should be the first thing you reach for. Coffee and tea are also fine, as long as you watch the added cream or sugar. Limit intake of sugar- sweetened drinks, like soda, fruit juice, or sweet tea. One glass of red wine is also permitted in this diet.

And as plant-based protein sources that are high in good and unsaturated fats, peanuts and peanut butter are a natural fit within Mediterranean and Flexitarian ways of eating. Unfamiliar with the Mediterranean and Flexitarian diets?

There are hundreds of options in the grocery store, but cereals such as bran flakes, shredded wheat, or those that contain some dried fruits can be good choices, she said. It's important to check the nutritional label, she said, because some cereals contain a lot of added sugar.

You can base your diet on these foods: Vegetables: tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, potatoes, sweet potatoes, turnips. Fruits: apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches.

Nuts and seeds

And with nuts like almonds, pistachios and walnuts providing a source of melatonin and seeds such as chia, sesame, sunflower and pumpkin providing tryptophan and magnesium, it's easy to see why these foods should be included in a diet promoting healthy sleep.

What kind of milk is on the Mediterranean diet? ›

Each week, aim to eat four servings of raw, unsalted nuts. One serving is a quarter of a cup. Enjoy some dairy. Some good choices are skim or 1% milk, low-fat cottage cheese, and low-fat Greek or plain yogurt.

Whole oat groats and steel-cut oats are the most nutritious forms of oats, as they contain the entire grain and have the most fiber. For this Mediterranean diet oatmeal recipe, I suggest using Scottish oats or old-fashioned oats. This is because of the nutritional benefits, texture, and quicker cooking time.

The Mediterranean diet prohibits the consumption of processed foods, refined sugars, refined grains, and trans fats. Additionally, the diet limits the intake of red meat and high-fat dairy products. In addition, the consumption of alcohol is restricted, with the exception of red wine, which you can have in moderation.

On the Mediterranean diet, you should minimize your intake of red meat, such as steak. What about processed red meat, such as hot dogs and bacon? You should avoid these foods or limit them as much as possible.

Key ingredients of Mediterranean cuisine include olive oil, fresh fruits and vegetables, protein-rich legumes, fish and whole grains with moderate amounts of wine and red meat.

The Traditional Greek Kolatsio

Greeks love their bread, marmalade, pastries, cheeses of all sorts, and baked goods for breakfast. Washing it down with strong coffee or a glass of milk, depending on the age, makes them ready for anything!

Based on their high cholesterol content, the Mediterranean Diet Foundation recommends to consume up to 4 eggs per week, as a healthy alternative to fish or meat [7], and the same amount (2–4 eggs per week) was indicated in the latest Italian dietary guidelines [8].

The iconic “Strapatsada” – The Greek Omelet

One iconic breakfast in Greece dish is “strapatsada.” This delectable creation features scrambled eggs cooked with ripe tomatoes and crumbled feta cheese.

The menu for the "Greek Breakfast" consists of traditional Greek products based on the Mediterranean diet, such as bread, nuts, olive oil, olives, yogurt, honey, cheese, cold cuts, fresh vegetables, legumes, pies, sweets, fresh fruit and traditional local delicacies of each region.