10 Easy & Healthy Breakfast Recipes for the Mediterranean Diet — Beyond the Brambleberry (2024)

Set yourself up for a successful day by eating a healthy, well-balanced breakfast. These Mediterranean diet breakfast recipes will keep you on track for reaching your health goals, all while eating delicious and incredibly satisfying meals.

In this blog post, I’m sharing my favorite easy and healthy breakfast recipes to enjoy on the Mediterranean diet.

Get Your FREE ebook: Top 10 Must-Try Mediterranean Diet Recipes + A Free Shopping List

In 2018, I was struggling to make healthy food choices and experienced constant joint pain, brain fog, blood sugar highs and lows, and extreme fatigue every day. These were symptoms that had become a part of my every day and was something that I thought I would always have to live with.

However, I knew there had to be a way for me to feel better, so I started doing research on evidence-based ways of eating that supported long-term health. As one of the healthiest diets in the world, the Mediterranean diet showed up repeatedly in my searches. In 2020, I decided to make the shift toward eating a more Mediterranean-based diet to support my health.

I started applying what I learned by following a Mediterranean-based diet and immediately saw great results!

After implementing a Mediterranean-based diet, I quickly noticed my energy levels drastically improve, I was sleeping SO much better each night, and my skin had become clear and glowing (yay for no more “adult acne!”) and I did all of this in a healthy, balanced way. I was so ecstatic about my results that I put together all my recipes that I had used and developed at this time and started sharing them with others with the hopes that they would feel just as amazing as I was feeling.

Eating a Mediterranean diet restored my physical and mental health.

My goal for you is to experience these same incredible benefits. My 30-Day Mediterranean Meal Plan is the exact plan I used to improve my health and eat intuitively.

Get the ebook here, or get the hard copy on Amazon!

Apple & Cinnamon Quinoa Breakfast Bowls

This recipe makes two large breakfast bowls that are both filling and bursting with warm spices. If you are tired of eggs for breakfast but still need a high-protein meal to get you through to lunch, this may just be it!

Ingredients:

• ½ cup quinoa (dry)

• 1 cup water

• 2 Macintosh apples (or other sweet apples), cut into thin slices

• ½ Tablespoon ghee

• ½ teaspoon cinnamon

• ½ teaspoon allspice

• ¼ cup chopped walnuts

• ¼ cup unsweetened coconut flakes

• 1 Tablespoon drizzled honey or maple syrup

• Optional: a dollop of whole, plain Greek yogurt

• Extra cinnamon and allspice to taste

Directions:

• Cook the quinoa: In a saucepan, bring 1 cup of water to a boil. Once boiling, add the quinoa and allow it to return to a boil. Cover with a lid, and turn the heat down to bring the water to a simmer. Allow the quinoa to cook for 10-15 minutes, until the quinoa has absorbed all of the water. Keep the lid on the entire time. Once cooked, remove the lid and fluff the quinoa with a fork.

• Cook the apples: In a small skillet, add the ghee and sliced apples. Cook over medium heat until the apples are soft. Once soft, remove the skillet from the hot stovetop and sprinkle the cinnamon and allspice onto the apples, mixing all together.

• Build your bowls: Add ½ cup cooked quinoa and half of the apples to a bowl. Add 2 Tablespoons of walnuts and 2 Tablespoons coconut flakes. Drizzle with honey or maple syrup, and add a dollop of Greek yogurt for more protein. Serve warm.

Zucchini Bread Waffles (Gluten Free, Dairy Free)

When I’m in the mood for zucchini bread but don’t want the extra carbs and sugar that come with it, I make these waffles. Drizzled with local honey, it is an incredibly satisfying breakfast. These waffles also freeze well, so you can make an extra batch to enjoy later!

Ingredients:

• 2 cups gluten-free flour (I use this brand)

• 2 eggs

• 1 ¾ cups unsweetened almond milk

• ½ cup unsweetened applesauce

• 4 teaspoons baking powder

• ¼ teaspoon salt

• 2 teaspoons vanilla extract

• 1 ½ cups shredded zucchini

• 2 teaspoons cinnamon

Directions:

• Turn on your waffle iron and allow it to warm up.

• If you are using frozen zucchini, allow it to fully thaw and dump it in a strainer to get rid of the extra liquids.

• In a large mixing bowl, combine all of the ingredients and mix.

• Spray the waffle iron, then using the ½ cup measuring cup, scoop the batter and pour it onto the waffle iron. You may need to use more or less than ½ cup of the batter for each waffle, depending on the size and shape of your waffle mold.

• Allow the waffles to cook for 3-4 minutes, depending on the heat of your waffle iron. Check on your waffles after 3 minutes and adjust the time from there.

• Transfer your cooked waffles onto a cooling rack or serve immediately.

• For leftover waffles, allow them to cool on the cooling rack to prevent them from becoming soft and mushy.

Freeze for later: Allow the waffles to fully cool before freezing them to avoid them becoming mushy. You can easily reheat them by putting them in the toaster, making them nice and crisp for serving.

Tasty Tip: I like to put just a little bit of grass-fed butter on these waffles and drizzle on a bit of local honey.

Additions: Try adding some chopped walnuts or pecans to these waffles for an added pop of flavor and crunch!

Homemade Muesli

This simple muesli recipe is a staple for the Mediterranean diet. It is perfect for breakfast or snacks, and the varieties are nearly endless when paired with Greek yogurt, fresh or dried fruit, nuts, and so much more!

Ingredients for Muesli:

• ½ cup slivered almonds

• ½ cup chopped walnuts

• ⅓ cup pumpkin seeds (pepitas)

• 1 ½ cups quick oats

• 1 teaspoon cinnamon

Serve with ¾ cup plain, whole milk Greek yogurt per serving.

Topping Ideas:

• honey

• maple syrup

• unsweetened coconut flakes

• dried fruit pieces

• fresh fruit

• nut butter (almond, peanut, cashew, etc.)

Directions:

• Preheat the oven to 325 degrees F.

• Spread the almonds, walnuts, and pumpkin seeds on a sheet pan and toast in the oven for 10 minutes.

• Remove and allow to cool, then add the quick oats and cinnamon.

• Transfer to an airtight container for storage.

For serving with ¾ cup greek yogurt:

• Top the greek yogurt with ¼ cup muesli mix.

• Add additional toppings of your choosing, such as fresh berries and local honey.

Traditional Middle Eastern Shakshuka

This traditional Middle Eastern Shakshuka is perfect for savory breakfasts or quick and easy dinners. Using just 10 ingredients that you most likely already have in your kitchen, you can create this delicious meal in under 30 minutes and in just one pan!

Ingredients:

• 3 Tablespoons olive oil or ghee

• 1 yellow onion, diced

• 1 red bell pepper, diced

• 1 cup mushrooms, diced (optional)

• 2 teaspoons minced garlic (about 4 cloves)

• 2 (14.5 oz) cans diced tomatoes, one can drained of liquid

• 2 teaspoons paprika

• 1 teaspoon cumin

• ½ teaspoon chili powder

• ¼ teaspoon salt

• ¼ teaspoon pepper

• 6 eggs

• 1 bunch of fresh cilantro, chopped (about ½ - ¾ cup)

Directions:

• Add the olive oil or ghee to a frying pan with the diced onion, bell pepper, mushrooms and garlic. Cook on medium heat until the vegetables are soft.

• Add the diced tomatoes (with the juice of one can) to the pan and combine.

• Add the paprika, cumin, chili powder, salt and pepper, then allow the dish to come to a simmer.

• Using a spoon, make 6 small wells in the dish and crack an egg into each well.

• Cover the pan with a lid and allow to cook for 6-8 minutes. If you want the yolks to be runny, remove the lid after 6 minutes. If you want the yolks to be more formed, allow the eggs to cook for closer to 8 minutes.

• Top with the fresh cilantro (and feta cheese if your diet allows), then serve.

Simple Gluten Free Waffles

This gluten-free, dairy-free waffle recipe makes the perfect plain waffle. It also serves as a great base to add fun and tasty additions such as fruit, chopped nuts, and chocolate chips.

Ingredients:

• 2 cups gluten-free flour (I usethis brand)

• 2 eggs

• 1 ¾ cup unsweetened almond milk

• ½ cup unsweetened applesauce

• 4 teaspoons baking powder

• ¼ teaspoon salt

• 1 teaspoon real vanilla extract

Topping ideas: fresh berries (blueberries, raspberries, blackberries), cooked apples or peaches, sliced bananas, drizzled maple syrup or honey, chopped pecans or walnuts, sliced almonds

Directions:

• Turn on your waffle iron and allow it to warm up.

• In a large mixing bowl, combine all of the ingredients and mix.

• Spray the waffle iron, then using the ½ cup measuring cup, scoop the batter and pour it onto the waffle iron. You may need to use more or less than ½ cup of the batter for each waffle, depending on the size and shape of your waffle mold.

• Allow the waffles to cook for 3-4 minutes, depending on the heat of your waffle iron. Check on your waffles after 3 minutes and adjust the time from there.

• Transfer your cooked waffles onto a cooling rack, or serve immediately with your favorite healthy toppings.

• For leftover waffles, allow them to cool on the cooling rack completely before transferring to the fridge or freezer to prevent them from becoming soft and mushy.

If you are looking for easy to follow, affordable Mediterranean diet recipes, check out my 30 Day Mediterranean Meal Plan, which includes over 80 delicious recipes for breakfast, lunch, dinner and snacks.

Mediterranean Spinach, Tomato & Feta Frittata

Frittatas are a great way to serve a large group of people or for meal prep. When I’m preparing meals for the week, frittatas are at the top of my list of breakfast recipes because they come together quickly and are so versatile.

Ingredients:

• 1 Tablespoon olive oil

• 4 eggs

• ½ cup baby spinach

• 6 cherry tomatoes, cut in half

• ¼ cup yellow onion, finely chopped

• ¼ cup mushrooms, finely chopped

• 2 teaspoons fresh crushed garlic

• 6 green olives

• ¼ cup feta cheese, crumbled

• Fresh or dried basil, to taste

• Coarse pink Himalayan salt and pepper to taste

Directions:

• Set the stovetop burner to low- medium heat.

• In a measuring cup, whisk together the eggs.

• Coat the skillet with the olive oil, then add the scrambled eggs to the skillet.

• Set the vegetables and feta cheese on top of the scrambled eggs, then place a lid on top of the skillet.

• Let the frittata cook with the lid on for 5-10 minutes, until the top of the frittata is formed and there is no liquid egg.

• Remove the lid and add the fresh or dried basil.

• Serve immediately or store in the fridge or freezer.

Paleo Loaded Breakfast Bowls

This is the breakfast of champions. Loaded with eggs, bell peppers, onion, jalapeño, bacon, salsa, and seasoned roasted potatoes, this dish is sure to keep you feeling full and energized all morning.

Ingredients:

• 4-6 red potatoes, diced (about 2 cups worth)

• 2 Tablespoons avocado oil

• 1 teaspoon salt

• 1 teaspoon black pepper

• 1 teaspoon garlic powder

• 1 teaspoon onion powder

• 1 teaspoon smoked paprika

• 8 slices nitrate-free bacon, cut into bite-sized pieces

• 1 Tablespoon ghee

• 1 red onion, diced

• 1 red bell pepper, diced

• 1 jalapeno, diced

• 8 eggs

• 1 cup salsa (paleo and/or Whole30 approved - I love this brand)

• 2 avocados, diced

• optional: green onion, chopped

Directions:

• Preheat the oven to 425 degrees F.

• Cover your sheet pan with parchment paper and lightly spray with a natural cooking spray.

• Wash and dice the red potatoes and transfer them to a bowl. Add the avocado oil, salt, pepper, garlic powder, onion powder, and smoked paprika, and mix together until the potatoes are evenly coated with the spices.

• Transfer the potatoes to the sheet pan and arrange them so they are spread in a single layer.

• Roast in the oven for 25-30 minutes, until the potatoes are soft and a little crispy.

• While the potatoes are roasting, cook the diced bacon in the skillet until it is crispy. Then, transfer the bacon to a plate covered with a paper towel to soak up some of the bacon fat.

• Use 1-2 Tablespoons of the leftover bacon fat or use ghee to cook the red onion, bell pepper, and jalapeño in the same skillet. Cook over medium heat until the vegetables are soft. Remove from the skillet.

• Lastly, cook the eggs over medium heat. It’s up to you if you’d like your eggs runny, scrambled, etc.

• Once everything is done cooking and roasting, prepare your bowls. Add the roasted spiced potatoes, bacon, veggies, eggs, salsa, and diced avocado. Season with a little more salt and pepper to taste, and top with green onion.

Classic Avocado Toast

Some things in life are best kept simple, and avocado toast is one of those things. It makes a great snack or can be a complete breakfast paired with a dippy, over-easy cooked egg.

Ingredients:

• 1 slice whole grain or gluten free bread, toasted

• ½ avocado

• ½ teaspoon lemon juice

• salt and pepper to taste

• red pepper flakes to taste

Options for additions: paprika, balsamic vinegar, “runny” egg, pine nuts, spinach or arugula, cherry tomatoes, feta cheese

Directions:

• Toast a piece of your favorite whole grain or gluten free bread.

• Cut an avocado in half and remove the pit.

• Using a knife, cut the avocado into chunks while still in the peel.

• Use a spoon to scoop out the avocado and add to a bowl. Add the lemon juice to the bowl with the avocado.

• Use a fork to mash up the avocado, then spread the mashed avocado onto the toasted bread.

• Season with salt, pepper and red pepper flake to taste.

• Add any delicious toppings you’d like - feta cheese, halved cherry tomatoes, and balsamic vinegar are great options!

Sweet Potato & Red Onion Breakfast Skillet

This skillet sweet potato & red onion breakfast is one of my favorite go-to meals, and it is Paleo and Whole30 approved. It really can be made for any meal, but why not incorporate some more veggies into your breakfast!

Ingredients:

• 1½ Tablespoon ghee

• 1 large sweet potato, washed and cubed (about 2 cups worth)

• ½ red onion, diced

• 1 clove of garlic

• 2 cups spinach

• 4 eggs

• 1 tsp. dried rosemary

• salt & pepper to taste

Directions:

• In a skillet, add the ghee, diced sweet potatoes, red onion and garlic cloves. Cook on medium heat until the vegetables are soft.

• Add the spinach and mix thoroughly, allowing the spinach to become soft.

• Crack the eggs and add to the top of the vegetables.

• If you want your yolk to cook through, cover the skillet with a lid and allow to cook for about 5 minutes.

• If you want your yolks to be "runny," do not cover with a lid.

• Season with rosemary, salt and pepper, and serve immediately.

Mediterranean Quinoa & Egg Breakfast Bowls

This delicious breakfast bowl is packed with protein, healthy fat, and fiber that is sure to keep you satisfied all morning. It is also a great recipe for meal prep to ensure you have something healthy to eat on busy mornings. This recipe serves one (with leftover quinoa), but feel free to double or triple it for leftovers.

Ingredients:

• ½ cup quinoa (dry)

• 3 pieces nitrate-free bacon

• ¼ cup guacamole or avocado

• ¼ cup cherry tomatoes, halved

• ¼ cup feta cheese

• 2 dippy eggs

• salt & pepper to taste

Directions:

• Cook the quinoa: In a saucepan, bring 1 cup of water to a boil. Once boiling, add the quinoa and allow it to return to a boil. Cover with a lid, and turn the heat down to bring the water to a simmer. Allow the quinoa to cook for 10-15 minutes, until the quinoa has absorbed all of the water. Keep the lid on the entire time. Once cooked, remove the lid and fluff the quinoa with a fork.

• Prepare your bowls: In a bowl or meal prep container, add ½ cup quinoa, bacon, guacamole, halved cherry tomatoes and feta cheese.

• Cook the eggs however you prefer, then add to the breakfast bowl.

• Season with salt and pepper and enjoy!

Other blog posts you might like:

How to Save Money on the Mediterranean Diet

10 Healthier Desserts That Are Perfect for the Mediterranean Diet

Start Eating Healthy with the Mediterranean Diet

If the Mediterranean diet is very different from how you have been eating, I HIGHLY recommend you follow a meal plan that has already been designed to help you be successful and quickly see results. The 30-Day Mediterranean Meal Plan I created includes everything you need to get started on the Mediterranean diet. It includes over 80 easy and delicious recipes for breakfast, lunch, dinner, and snacks that you can simply follow along to and enjoy all the delicious flavors that come with the Mediterranean diet.

Once I learned how to eat a balanced Mediterranean diet, I quickly saw great results! By having an understanding of what my own body needed each day, I was able to set myself up for success and have maintained this healthy lifestyle for almost 2 years.

I want this for you too! If you are ready to fully benefit from the Mediterranean diet, I urge you to get started with my 30-day meal plan now while it’s the lowest price it will ever be! Click here to get started.

Choosing the right foods makes all the difference in how you feel. Even if you’re not yet ready to go all in, I have something that will help you make a step towards eating healthy and reaping the benefits of a healthy, balanced diet. Download my Top 10 Must-Try Mediterranean Diet Recipes ebook by using the form below to get instant access to this valuable resource.I have also included a Mediterranean Diet Shopping List to help you get started.

Get Your FREE ebook: Top 10 Must-Try Mediterranean Diet Recipes + A Free Shopping List

Learn more