Mediterranean diet breakfast foods include fruits, veggies, whole grains and lean proteins.Strained (Greek-style) yogurt, oats, eggs, salmon, nuts, chia seeds and olive oil provide protein, fiber and healthy fats.These foods help keep blood sugar levels steady, support heart and brain health and promote overall wellness.<\/p>\n
Starting your day with a nutrient-dense breakfast can provide a nourishing foundation for the day ahead, helping you feel energized and set up for better food choices. On the other hand, skipping breakfast can lead to elevated levels of a type of LDL cholesterol, says Melissa Russell, RDN, CSR, LDN<\/a>.And if you\u2019re following the Mediterranean diet, you might wonder what are some of the best foods you can incorporate into your morning routine.\n<\/p>\n The Mediterranean diet<\/a> offers a flexible approach to morning meals, emphasizing vibrant fruits and vegetables, whole grains, beans and legumes, nuts and seeds, healthy fats and lean protein, while limiting added sugars and high-sodium foods. Celebrated for its focus on nutrient-dense ingredients, Mediterranean breakfasts<\/a> can support heart health, steady blood sugar, cognitive function and longevity\u2014making them an ideal choice for starting your day well.\n<\/p>\n Here are eight dietitian-approved Mediterranean-diet foods to eat for breakfast that can help set the stage for sustained energy, ensuring you feel your best until your next meal.<\/p>\n 1. Strained (Greek-Style) Yogurt <\/p>\n Strained (Greek-style) yogurt<\/a> is a staple in the Mediterranean diet, valued for its rich, creamy texture and robust nutrient profile. For one, it\u2019s an excellent source of protein, delivering 20 grams in each 7-ounce serving. \u201cIt\u2019s also packed with calcium and vitamin D, which supports bone health, along with probiotics for a healthy gut microbiome,\u201d says Ale Zozos, M.S., RDN<\/a>. She suggests pairing your strained (Greek-style) yogurt with fruit and nuts in a yogurt parfait like our five-star Nut & Berry Parfait<\/a> for a quick and easy Mediterranean diet breakfast.\n<\/p>\n 2. Oats <\/p>\n Whole grains, such as oats<\/a>, are a cornerstone of the Mediterranean diet and make a convenient, versatile addition to a satisfying breakfast. Zozos explains that they are an excellent source of soluble fiber, particularly beta-glucan, known for its LDL cholesterol\u2013lowering properties<\/a> and cardioprotective benefits. Beta-glucans in oats have also been linked to improved blood sugar control, making them an excellent choice for type 2 diabetes management. To incorporate oats into your morning menu, Zozos recommends combining them with almonds and cinnamon for a delicious crumble topping like in this No-Added-Sugar Cherry Crumble<\/a> or enjoying them in a savory oatmeal bowl like our Savory Oatmeal with Cheddar, Collards, and Eggs<\/a>.\n<\/p>\n 3. Berries <\/p>\n Berries are a flavorful way to enhance any dish<\/a> while providing a rich source of antioxidants\u2014a key element of the Mediterranean diet. \u201cStrawberries, blueberries, raspberries and others contain anthocyanins, a type of antioxidants known for combating oxidative stress and reducing inflammation,\u201d says Zozos. Through these antioxidant and anti-inflammatory abilities, berries can help to protect against chronic diseases<\/a> and support overall health. Berries can be enjoyed stirred into oatmeal or yogurt, used as a topping or blended in smoothies like in our Anti-Inflammatory Lemon-Blueberry Smoothie<\/a>.\n<\/p>\n 4. Eggs <\/p>\n Whether you like them scrambled, boiled or sunny-side up, eggs are a nutrient-dense food<\/a> that fits seamlessly into the Mediterranean diet. \u201cEggs are packed with choline, B vitamins, vitamin D and selenium, which are responsible for various aspects of brain health, including mood and cognition,\u201d Zozos explains. She adds that they are also a great source of protein and beneficial fats, including omega-3 fatty acids<\/a>, which support brain, joint and heart health. Recipes like our traditional Mediterranean Shakshuka<\/a> (eggs poached in spicy tomato sauce) or Frittata with Asparagus, Leek & Ricotta<\/a> are delicious ways to prepare eggs for a breakfast that follows the Mediterranean diet.\n<\/p>\n 5. Salmon <\/p>\n Including fatty fish like salmon<\/a> in your Mediterranean diet-inspired breakfast is another great way to fuel your morning with high-quality protein and healthy fats. \u201cAiming for two to three servings of fatty fish per week can boost your omega-3s, which promote heart health and support longevity,\u201d says Russell. Fortunately, salmon can be prepared in a variety of ways, with Russell highlighting that it can be formed into patties<\/a>, rolled into bite-size balls<\/a> or mashed into a salad<\/a>. She also suggests using salmon lox<\/a> with cucumbers, dill, and capers tucked into a whole-grain bagel.\n<\/p>\n 6. Almonds <\/p>\n For those craving a little crunch early in the morning, nuts like almonds are the perfect addition<\/a> to a Mediterranean-diet breakfast. Their natural crunch provides a satisfying contrast to creamy or soft foods, helping to elevate dishes like yogurt parfaits or our Berry-Almond Smoothie Bowl<\/a>. Almonds not only enhance the texture of meals but are also packed with essential nutrients like fiber, healthy fats, protein and vitamin E<\/a>. The fiber and healthy fats, in particular, have been shown to help reduce LDL cholesterol, lowering the risk of coronary heart disease.\n<\/p>\n 7. Chia Seeds <\/p>\n Adding chia seeds<\/a> is an easy way to increase the nutritional value of your breakfast. Russell shares that chia seeds are packed with fiber, polyphenols and omega-3 fatty acids<\/a> that protect heart health, support healthy blood pressure and balance blood sugar levels. If you\u2019re looking for ways to add these tiny but mighty seeds to your A.M. meal, Russell suggests sprinkling them over peanut butter on sourdough bread, topped with sliced bananas, hemp seeds and a light drizzle of honey. You can also add chia seeds to your morning smoothie<\/a>, sprinkle them over oatmeal<\/a> or mix them into our thick and creamy Strawberry Chia Pudding<\/a>.\n<\/p>\n 8. Olive Oil <\/p>\n When it comes to traditional breakfast foods, butter is often the go-to source of fat. However, Russell points out that olive oil<\/a> takes center stage in the Mediterranean diet<\/a>. \u201cIt provides both flavor and dimension to any dish while also working to reduce the risk of heart disease,\u201d she explains. The heart-protective benefits of olive oil stem from its abundance of monounsaturated fats and polyphenols. Russell recommends using olive oil in place of butter to cook eggs or even on your toast. \u201cOne delicious way to add olive oil to breakfast is to try out a tomato-and-basil bruschetta over sourdough with a runny egg topped with a drizzle of extra-virgin olive oil,\u201d she suggests. Try our Avocado Toast with Jammy Eggs<\/a>, which is finished with an olive oil touch.\u00a0\u00a0\n<\/p>\n Our Expert Take <\/p>\n