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5 Delicious Mediterranean Breakfast Recipes to Try Today

ByElena Paravantes, MS, RD

Start your day right with 5 of the best foods to eat for breakfast on the Mediterranean Diet.

Mediterranean Diet Breakfast

The Mediterranean diet is known to be an eating pattern rich in vegetables, fruit, good fats and more! One of the most common questions I get is what should I eat for breakfast if I’m following a Mediterranean diet? Traditionally, and even today the breakfast first thing in the morning was not a large meal. Usually, it is something small: a coffee and a rusk and than a larger snack at 10. The meal at 10 is called dekatiano. Deka in Greek means ten, so it translates in to the 10 o’clock meal. Whether you eat early or later consider these breakfast choices:

1. Kagianas- Scrambled Eggs with Tomatoes and Feta

Greek Scarmbled eggs with tomatoes and feta - Kagianas


A Greek classic egg recipe: scrambled eggs with tomatoes and feta. You’ll get a good amount of vegetables by adding plenty of tomatoes, accompany with some whole wheat bread and you have complete meal. Get the recipe here!

2. Yogurt with Honey and Walnuts


A classic choice, yogurt is such an important part of the Greek diet. Typically it can be consumed with a bit of starch in the morning such as a piece of bread or a rusk. Or you can add a touch of yogurt, walnuts and some seasonal fruit. This is a filling breakfast and offers a good amount of protein as well.

3. Toast Topped with Good Fats

Tahini Feta Toast


Tahini, is often used during the Greek fasting period as it is a vegan source of protein plus it is rich in good fats. Spread it on whole wheat bread, sprinkle with pine nuts and you are set. Some add a touch of honey instead for some sweetness. Apart from tahini, you can make other types of “toast”. You can use pita bread (as I did above) and drizzle some olive oil and a bit of cheese. Or you can of course top with avocado, also a good fat, or some peanut butter (no sugar added). Get the recipe for tahini toast!

4. Olive and Feta Bread – Eliopsomo


I love this bread. I generally like eating drier foods in the morning, so this bread is perfect. It’s savory, has a bit of cheese to fill me up and I used whole wheat flour for extra fiber. Make it the day before and have a couple of slices for a quick breakfast. And if you are vegan, just omit the feta. Get the recipe for olive and feta bread!

5. Savory Pies – Pites


This is by far the most popular choice of breakfast for Greeks. Savory pies such as cheese or spinach pies are available every where in Greece. Make a big batch of your own and freeze them. Take them out the night before and heat up in the morning. There is a huge choice: cheese pies, spinach pie, greens, zucchini, the list is endless. Click for Greek pie recipes

SAVE FOR LATER AND PIN IT!

Mediterranean Breakfasts

Photos by Elena Paravantes © All Rights Reserved

Elena Paravantes, MS, RDN is a Registered Dietitian Nutritionist by the U.S. Commission on Dietetic Registration (CDR). She is an expert on the Mediterranean Diet. She has been active as a clinician, consultant, author and lecturer for 20 years, both in the U.S. and Greece. An expert on the Greek Mediterranean Diet, her interviews and articles have been published in many publications including CNN, U.S. News and World Report, Prevention, NPR, and Shape. Elena has collaborated with a number of organizations including Loyola University, Yale University, University of Missouri, Louisiana State University, and the American College of Greece. Elena earned her Bachelor of Science in Human Nutrition and Dietetics and her Bachelor of Liberal Arts and Sciences in Psychology from the University of Illinois at Chicago. She holds has a Master’s Degree of Science in Health Management.

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14 Comments

  1. Thank you so much, Elena for these delicious breakfast ideas! I’m definitely going to try the tahini toast! Yum!

    Quick question: I have your book and absolutely love the meal plans at the beginning that you provide. There are lots of wonderful breakfast ideas that I have incorporated into my days now.

    I know you say you just have a small bite first thing in the a.m. then typically a more substantial meal at 10. In your book you have a nice hearty “breakfast” recipe then a snack midmorning (before lunch). If I’m waking at 6:30 a.m. to go for a walk outdoors, could I just flip these meals and say, have the snack (typically fruit or Greek yogurt), then eat the “Breakfast” meal in your book at 10 (the time I’m actually hungry)? I didn’t know how the fruit first thing in the a m. might affect my blood sugar…but, I think it’s a good idea to eat a bite of something before my walk first thing in the morning.

    Thanks for any advice!

    Reply

  2. Your site is filled with amazing looking recipes and information. We will be ordering your book! I have a question: what can I do as I really am not a fan of greek yogurt ( it’s a texture issue) or olives.

    Reply

  3. Hi, Just wanted to let you know (and you don’t have to post this) that under the Yogurt recipe you have that you can add a little yogurt, walnuts, fruit.. I presume you meant honey rather than the yogurt.

    Reply

  4. Is there a substitute for feta? I know it’s used a lot, but my husband and I really don’t like it.

    Reply

    1. Hi Martin, We focus on the quality of the food, staying away from processed ingredients and not on calories. However, if you need nutrition information for a specific recipe, I would be happy to provide it.

  7. Elena
    Love your blog! I’m trying so hard to follow the Mediterranean diet.
    When you suggest coffee and a Rusk for first breakfast rusks are expensive here in the US. Would a whole wheat English muffin work or do you have a recommendation. Thanks Tina

    Reply

    2. Thanks – I opened the link because that particular photo really appealed to me but then the recipe for it wasn’t included. It looks delicious!