5 High Protein Mediterranean Diet Breakfasts

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ByElena Paravantes Posted on

Boost your day with five high protein, Mediterranean diet breakfasts. These recipes can provide adequate protein along with all the other Mediterranean diet benefits.

Authentic Greek Scrambled Eggs with Feta and Tomato - Strapatsada

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

Authentic Greek Scrambled Eggs with Feta and Tomato - Strapatsada

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

Mediterranean Feta 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 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

Spanakopita Greek spinach 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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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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2 Comments

    1. 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.