When we hear the word “diet,” we think restricted calories, hunger pangs and way too many carrot sticks. But the Mediterranean diet is the anti-diet—it’s all about filling your plate with whole grains, vegetables, fruit, beans, low-fat dairy, nuts, fish, lean red meat and olive oil. Not only is it a heart-healthy way of eating, it’s even been scientifically proven to boost your mood. Here are 31 Mediterranean diet breakfast recipes to start your day deliciously. (Wait until you try the morning soft serve.)
1. Baked Eggs and Zoodles with Avocado
Sunny side up has never looked better. You could make these cute little nests with another spiralized vegetable, but zucchini is our favorite.
2. Overnight Oats with Blueberries and Almonds
You wake up late and realize there’s no time for a morning meal. No worries, friend. It’s already in the fridge waiting for you.
3. Slow-Cooker Mediterranean Frittata
The best breakfasts are the ones that practically make themselves. (It doesn’t hurt when they’re packed with fiber and protein, too.)
4. Green Shakshuka
You’ve had the tomato-based version of this Middle Eastern dish; now try it with spinach and jalapeño.
5. Squash and Squash Blossom Frittata
It’s ready in 25 minutes and looks super impressive. How’s that for a healthy brunch recipe?
6. Cranberry Walnut Grain-Free Granola
Expensive store-bought granola better watch out. This grain-free version—made with all sorts of seeds and nuts—is tastier and healthier, and not just sugar cereal masquerading as hippie food.
7. Egg and Veggie Breakfast Bowl
Brussels sprouts for breakfast: It’s a thing (and it’s delicious).
8. Baked Eggs in Avocado
If you thought breakfast was either healthy and boring or secretly dessert, think again. These baked eggs in avocado are packed with healthy fats and protein and they happen to taste amazing.
9. Sweet Potato Rösti with Fried Eggs and Greens
Rösti are like the Swiss version of potato pancakes or latkes. Here, they’re made with sweet potatoes for extra flavor, color and nutrition. (Gotta get that beta carotene!)
10. Chamomile and Maple Porridge
The oats will keep you satisfied until lunch, and the chamomile will keep you calm after hitting snooze one too many times.
11. Coffee Oatmeal with Buckwheat Honey, Blueberries and Yogurt
When you can get your caffeine buzz and your breakfast in one bite, you’ve mastered the art of multitasking.
12. Yotam Ottolenghi’s Braised Eggs with Leek and Za’atar
Obviously, we’re eating this saucy, 20-minute skillet for breakfast…but don’t you think it would make a great brinner too?
13. Breakfast Caprese
Salad for breakfast isn’t so out-there when it’s a gorgeous and melt-in-your-mouth tender caprese dish. It’s almost like we’re in Italy.
14. Salmon and Smashed Cucumber Grain Bowls
This one goes out to our savory breakfast lovers. It’s basically lunch, but you can make it ahead and eat it any time of day.
15. Sheet Pan Eggs with Smoked Salmon, Cream Cheese and Dill
Proof that a little cream cheese goes a long way (and that sheet pans > everything else).
16. Shrimp with Cauliflower ‘Grits’ and Arugula
With this healthy swap, you can lose some of the carbs but keep the flavor. Swap in low-fat milk if you want to make things even more virtuous.
17. Gwyneth Paltrow’s Easy Frittata
Hello, five-ingredient frittata. This one is made with beet greens, but you can use any chopped vegetables you have lurking in your crisper.
18. Red Shakshuka
Steamed, poached and fried have nothing on this spicy, saucy hit. Serve it with a crusty baguette if you want to gild the lily.
19. Overnight Oats with Chocolate and Strawberries
It’s basically dessert for breakfast (except totally healthy).
20. Morning Soft Serve
It turns out frozen bananas are pretty much magical.
21. One-Pan Eggs with Asparagus and Tomatoes
Eggs for a crowd? We’re not short-order cooks—which is why we’re relying on our trusty sheet pan to handle the job.
22. Green Smoothie with Avocado and Apple
Smoothies are an easy way to sneak some greens into your morning, especially when you disguise them with sweet ingredients like apple and banana.
23. Blueberry-Ginger Smoothie
If green drinks really aren’t your thing, try this spicy-sweet smoothie instead. It’s made with coconut milk and coconut yogurt, so it’s totally dairy-free.
24. Savory Breakfast Salad
Sweet potatoes, hummus and…blueberries? Try it, you’ll like it.
25. Feta-Spinach Breakfast Egg Muffins with Sun-Dried Tomatoes
This is an excellent way to make use of your muffin tin, plus you can freeze a few for breakfast on the go.
26. Blood Orange and Beet Salad Over Honeyed Yogurt
If you always gravitate toward French toast, cinnamon rolls or syrup-soaked waffles, this will satisfy your sweet tooth. (Bonus: It’s only six ingredients.)
27. 15-Minute Spinach Burrata Omelet with Avocado Salad
You could skip the burrata, or swap it for low-fat feta or Parm, but why would you?
28. Açai Bowl with Coconut
Sure, they’re pretty and trendy, but açai bowls are also rich in antioxidants (thanks, fruit) and taste like a vacation.
29. Gwyneth Paltrow’s Blueberry Cauliflower Smoothie
Wait, there’s cauliflower in this smoothie? You’ve got to be kidding, Gwyneth.
30. 4-Ingredient Banana Pancakes
These bite-size flapjacks are made with coconut flour, so they’re gluten-free and Mediterranean diet friendly.
31. Pesto Roasted Veggie Breakfast Burritos
Make a batch ahead of time and pop them in the freezer. Voilà, healthy meal-prep breakfast.