5 High Protein Mediterranean Diet Breakfasts
Boost your day with five high protein, Mediterranean diet breakfasts. These recipes can provide adequate protein along with all the other Mediterranean diet benefits.
Many people believe that the Mediterranean diet cannot fulfill the protein needs. But that is false. You can maintain your protein intake following a Mediterranean diet, as long as you make the right choices. Today I am sharing five high protein, Mediterranean diet breakfast options that are not only in line with the principles of the Mediterranean diet but will provide an ideal balance of proteins, fats and carbohydrates.
Protein Needs: The Dietitian’s Take
Protein needs in general are over-exaggerated in the media, however, as we grow older, our protein needs do increase, but not as much as you would think. It is important to maintain muscle mass which is critical in supporting your overall health. By making sure that you are consuming enough protein you can also avoid weight gain as you grow older.
Protein Benefits
Satiety: Protein increases satiety, this means we feel full longer, this in turn helps us control our cravings.
Muscle Mass: Protein helps preserve muscle mass, which is especially important as we get older.
Immune System: Protein supports our immune system.
Balances Blood Sugar: Protein helps stabilize blood sugars. When we are eating a meal, it should combine protein, carbohydrates, and fats, this provides satiety, balanced blood sugar levels and palatability.
5 High Protein Mediterranean Diet Breakfasts
1. Greek Scrambled Eggs with Feta and Tomato
Eggs are obviously great source of protein, and in this traditional Greek dish, eggs are scrambled along with stewed tomatoes and feta cheese, adding some more flavor and protein. This is a great dish as it combines both vegetables and eggs.
Protein: 16 grams
Make the recipe >> Authentic Greek Scrambled Eggs with Feta and Tomato – Strapatsada
2. Loaded Mediterranean Toast
This delicious Mediterranean toast is topped with refreshing and tangy whipped feta, cherry tomatoes, bell pepper, kalamata olives and drizzled with extra virgin olive oil. Greek yogurt, along with feta and whole-grain bread are great sources of protein, and by adding tomatoes, peppers, sun-dried tomatoes, and olives, and capers you add additional flavor.
Protein: 17 grams
Make the recipe >> Loaded Mediterranean Toast
3. Authentic Greek Yogurt with Walnuts
Greek yogurt is an excellent source of protein. It can be consumed for breakfast, a snack and sometimes as a light dinner. Adding nuts such as walnuts provides additional protein, plus you are getting the good omega-3 fatty acids. To make it even more nutritious you can add fruit dried or fresh such as apples, cherries, raisins.
Protein: 16 grams
Make the recipe >> Authentic Greek Yogurt with Walnuts
4. Savory Tahini- Feta Toast
Tahini is a great source of protein, but also vitamin E and a good source of iron, calcium and copper. It also contains lignans a group of substances that have antioxidant activity. Spreading tahini on whole grain bread along with a pine nuts and a bit of feta and you have a very filling breakfast; rich in protein, good fats and fiber.
Protein: 12 grams
Make the recipe >> Savory Tahini- Feta Toast
5. Spanakopita- Spinach and Feta Pie
In Greece, savory pies are often consumed for breakfast. Spanakopita is my choice as it also combines spinach. Crispy layers of phyllo dough brushed with olive oil cover a delicious spinach feta filling in this delicious traditional Greek recipe. You make it ahead, cut it in single portions, freeze or refrigerate and enjoy it for breakfast. Spanakopita is a complete vegetarian meal combining vegetables, starch, dairy and good fat.
Protein: 12 grams
Make the recipe >> Authentic Greek Spanakopita – Spinach and Feta Pie
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Get it here >> The Mediterranean Diet Cookbook for Beginners
What if you cannot have nuts or dairy products? And there are only so many legumes one can eat…
Hi there. There are many options for achieving your protein recommendations if you are looking for vegetarian meals. For starters there is a wide variety of legume recipes that are in different forms, such as patties, spreads and dips as well as stews or adding in salads. Eggs can be consumed 4 times a week, whole grains are good sources of protein, most vegetables are good sources of protein as well. If you do eat animal products, the Mediterranean diet incorporates poultry once or twice a week and of course fish and shellfish as well.