Yahoo Lifestyle The 18 Best Mediterranean Diet Breakfasts, According to RDs
You may have heard eating breakfast is important. Is it the most important meal of the day?
That's a great debate. A 2021 review suggested that people who ate breakfast consistently were at a lower risk for several conditions, including heart disease and diabetes. Generally, registered dietitians recommend eating a variety of nutritious foods that you love throughout the day—including breakfast. Bonus points if it's a Mediterranean Diet-friendly breakfast.
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The eating plan has remained atop the US News & World Report diet rankings for eight consecutive years. Research has consistently shown it can improve heart health and increase longevity. The Mediterranean Diet prioritizes fresh produce, healthy fats and lean and plant-based proteins. Also? It's flexible. As you'll see below, foods not native to the region can wind up in Mediterranean Diet breakfasts, like chia seeds.
Meal planning and prepping can feel like a tall task, especially if you're new to a diet. Registered dietitians shared their thoughts on some of Parade's breakfast recipes to get you started. Some got a quick stamp of approval, while others required a glow-up to become real-deal Mediterranean Diet breakfast recipes.
Related: What Is the Mediterranean Diet and What Can You Eat On It?
18 Delicious Mediterranean Diet Breakfast Recipes
1. Quick breakfast quesadilla
This breakfast quesadilla has 360 calories and 3 grams of fiber, the latter of which most Americans don't consume enough daily. A breakfast on the Mediterranean Diet will generally feature fiber—for good reason. "A high-fiber breakfast supports digestion, promoting regularity and gut health," says Marjorie Nolan Cohn, MS, RD, the clinical director of Berry Street. "Fiber also increases feelings of fullness and helps to reduce the likelihood of mid-morning cravings."
Get the quick breakfast quesadilla recipe.
2. Raspberry-almond whole wheat muffins
Cohn likes the whole grains from whole wheat flour, the heart-healthy fats from the almonds and the antioxidant-rich raspberries. Still, consider these muffins part of a Mediterranean Diet breakfast rather than the entire meal. "I recommend pairing this muffin with a protein source like eggs or fish for more energy throughout the day," she says.
Get the raspberry-almond whole wheat muffin recipe.
3. Overnight breakfast casserole
A few tweaks can help this easy breakfast casserole become Mediterranean Diet-friendly. Cohn suggests using whole-grain bread to boost fiber and swapping sausage for a plant-based protein like beans or lentils. Swapping cheddar for feta and Mediterranean olives like Kalamata adds regional flare and flavor.
Get the overnight breakfast casserole recipe.
4. Green machine recipe
This Jon Ashton smoothie recipe calls for leafy greens like spinach and kale. "I like how simple this recipe is," Cohn says. "It’s fast to make and can be incorporated any time of the day—not just breakfast—for its highly potent anti-inflammatory properties," Cohn recommends enhancing the recipe's Mediterranean appeal by adding Greek yogurt (more protein) and avocado (heart-healthy monounsaturated fats).
5. Cheeky Monkey smoothie
Another sipper to start your day, a Cheeky Monkey smoothie includes peanut butter, two bananas and some honey. One RD suggests a simple swap for the honey. "I would suggest using agave nectar rather than honey because agave nectar is just as flavorful but lower on the glycemic index," says René Ficek, RDN, the owner and operator of Seattle Sutton’s Healthy Eating and a registered dietitian and nutritionist.
Get the Cheeky Monkey smoothie recipe.
6. Raspberry mint julep
While we have you, here's one last smoothie from Ashton. The name exudes Derby Day charm, but does the raspberry mint julep qualify as a Mediterranean Diet breakfast? It can, but Ficek offered some winning tips to make it more satisfying. "This is low in protein, so I would suggest splitting up the quantity of milk and using a half cup of dairy milk and a half cup of Greek yogurt to add more protein to this smoothie," Ficek says.
Get the raspberry mint julep recipe
7. Jon Ashton's overnight vanilla oats with mango
Overnight oats are a common Mediterranean Diet breakfast. However, Ficek says this one—delicious as it looks—could use some tweaking. "1.25 cups of half-and-half is a lot of cream and saturated fat," she explains. "I would suggest substituting this with 1% or 2% milk."
Get the overnight vanilla oats with mango recipe.
8. Strawberry glaze skin smoothie
Never one to miss a moment, Hailey Bieber's smoothie caught people's eyes in 2022 during her press tour for her skincare line, Rhode. It was hailed as a "facial-in-a-glass" back then, but Ficek says it continues to have perks for the whole body today. "It looks healthy and balanced with carbs, fats and protein, but I would suggest leaving off the strawberry glaze as it likely would just add added sugars to the smoothie." (Cohn likes that proceeds for it went to support families impacted by the Uvalde school shooting tragedy in 2022 but notes it's a complicated recipe to produce at home in part because of pricey ingredients and the tone of the launch fed into "unrealistic societal expectations.")
Get the recipe for strawberry glaze skin smoothie.
9. Rise and shine oatmeal breakfast bars
Ficek has no changes to this recipe, which calls for Mediterranean Diet staples like almonds and old-fashioned oatmeal. "It looks to be well-balanced and high in fiber," she says.
Get the rise and shine oatmeal breakfast bar recipe.
10. Waffle tostadas
Trista Best, MP, RDN, LD, a registered dietitian at The Candida Diet, calls this recipe nutrient-dense. She likes the eggs and tomatoes, which add protein and antioxidants. However, the cheese is a pain point. "While cheese is a Mediterranean Diet-approved food, hard cheeses like cheddar are consumed much less due to their processed nature," Best says. "I would switch the cheddar slices for feta or fresh mozzarella to better align with the Mediterranean Diet recommendations." Best would also use minimally processed whole grain waffles to boost fiber intake.
Get the waffle tostadas recipe
11. Strawberry shortcake overnight oats
A breakfast so good it tastes like dessert? Where do we start? "This recipe is full of fiber, healthy fats and protein to keep the consumer full and satisfied for much longer than a traditional carb-loaded breakfast would," Best says. Indeed, it boasts seven grams of fiber and 12 grams of protein (thanks largely to the Greek yogurt.)
Get the strawberry shortcake overnight recipe
12. Breakfast burritos
Best likes that these burritos contain Mediterranean Diet staples like avocado and olive oil (healthy fat sources). They also call for whole wheat tortillas. However, the chorizo caught her eye, too. "Chorizo is a processed meat, and the Mediterranean Diet strongly encourages against these types of ingredients," Best says. "Opting for ground turkey, chicken or tofu would increase the nutrient density without sacrificing the flavor." Swapping peppers for potatoes can also inch this recipe closer to a good breakfast for the Mediterranean Diet.
Get the recipe for breakfast burritos.
13. Overnight oats and Greek yogurt parfait with berries
Time can be a barrier for people trying to eat nutritiously, so Best loves that this recipe can be made ahead for a nourishing grab-and-go meal. "The addition of the chia seeds is a great way to add omega-3 fatty acids and some plant-based protein as well," Best says. "I also like that this recipe focuses on natural flavors without recommending add-ins like honey or extracts." All this is to say that she "wouldn’t change a thing."
Get the overnight oats and Greek yogurt parfait with berries recipe
14. Melissa d'Arabian's chia seed pudding
Best says that this recipe from celebrity chef Melissa d'Arabian is loaded with key nutrients for the Mediterranean Diet, including high-quality protein, fiber, whole grains, healthy fats and minimally or non-processed foods. However, she recommends avoiding too many sweeteners, especially sugar.
Get Melissa d'Arabian's chia seed pudding recipe.
15. Whole wheat everything bagel with veggie tuna salad and peach
Lacy Puttuck, MS, LD, RDN, CISSN of Top Nutrition Coaching, gives this one instant approval.
"This breakfast meets all of the requirements for a Mediterranean breakfast. It contains fruit, vegetables, whole grains and lean protein," Puttuck says. "This is a great option, especially for those who do not like eggs as a protein source."
Get the whole wheat everything bagel with veggie tuna salad and peach recipe (No. 2 on this list)
16. Veggie tofu scramble
Puttuck loves that this dish is loaded with natural foods and nutrition.
"With the amount of vegetables, high-fiber beans and tofu, this is a good representation of a Mediterranean breakfast," Puttuck says.
Get the veggie tofu scramble recipe (No. 4 on this list)
17. Cottage cheese and pineapple bowl
Another no-egg, high-protein breakfast, Puttuck says fruit and cottage cheese are a winning combination for starting the day. "In this recipe, swap out granola for unsweetened Muesli and nuts to add fiber and healthy fats," she suggests. "Whole grains are a must on the Mediterranean diet, and Muesli is a good option here. Many of them contain different grains to provide a variety of nutrients."
Get the cottage cheese and pineapple bowl recipe (No. 12 on this list)
18. Banana cashew flax smoothie
Bananas and flax seeds take center stage in this blended breakfast. "All of the ingredients of this smoothie fit right into the Mediterranean Diet," Puttuck says. "Make sure to include some protein." Greek yogurt is one simple way to add protein to a Mediterranean diet breakfast smoothie.
Get the banana cashew flax smoothie recipe
Up Next:
Related: 23 High-Protein Breakfasts Without Eggs, According to RDs
Sources:
Effects of regular breakfast habits on metabolic and cardiovascular diseases. Medicine.
U.S. News Releases the 2025 Edition of Best Diets. US News & World Report.
Mediterranean Diet for Primary and Secondary Prevention of Cardiovascular Disease and Mortality: An Updated Systematic Review. Nutrients.
Association between the Mediterranean Diet Score and Healthy Life Expectancy: A Global Comparative Study. The Journal of nutrition, health and aging.
Closing America’s Fiber Intake Gap. American Journal of Lifestyle Medicine.
Marjorie Nolan Cohn, MS, RD, the clinical director of Berry Street
René Ficek, RDN, the owner and operator of Seattle Sutton’s Healthy Eating and a registered dietitian and nutritionist
Trista Best, MP, RDN, LD, a registered dietitian at The Candida Diet
Lacy Puttuck, MS, LD, RDN, CISSN of Top Nutrition Coaching
