Tired of the same old breakfast bars or morning cereal? This new year, change up your eating habits by adopting the Mediterranean diet, a plan that emphasizes plant-based foods, healthy fats, and whole grains. Hailing from European countries like Italy and Greece, this time-tested diet replicates ingredients found in those regions and focuses on vegetables, fruits, and olive oil as the primary source of fat.
The Mediterranean diet has been admired in recent years because it has been shown to be effective for weight loss and improving overall health. The popularity is largely attributed to the richness of the nutrients and the low volume of unhealthy fats. Followers of the diet often have a lower risk of chronic heart disease or diabetes. Because the foods are usually high in fiber, it also keeps you feeling full and satisfied all day long.
If you are looking to adopt this diet in the new year, we are here to help plan your meals. Here’s how to start your day right with a nutrient-packed boost of energy with these Mediterranean Diet breakfast ideas.
1. Mediterranean Breakfast Skillet
Eggs are not only a staple of the Mediterranean Diet, but also play a role in weight loss, eye health, and brain function. Plus, they’re delicious and will keep you feeling full for hours.
This breakfast skillet features over-easy eggs, pan-fried potatoes, a “gyro” seasoning of your favorite protein, Kalamata olives, feat, and fresh herbs. Sounds like you’re being served breakfast in Greece, doesn’t it? The best part is this dish will take you under an hour to cook and prepare and leftovers taste just as delicious.
Try the recipe from The Healthy Epicurean.
2. Crockpot Overnight Breakfast Casserole
Maybe you don’t have an hour to cook and clean each morning, but that doesn’t mean that a delicious and hearty Mediterranean Diet breakfast can’t be part of your daily routine. This overnight breakfast casserole is the perfect solution. Loaded with Mediterranean vegetables like artichokes, spinach, and bell peppers, the slow cooker does all the work while you lounge in bed. For a healthier (or vegan or vegetarian alternative), skip the cheese and bacon and instead double up on additional vegetables like zucchini, mushrooms, kale, or swiss chard. For a kick, add a few jalapeños, too.
Try the recipe from Well Plated.
3. Mediterranean Spaghetti Squash Bowls
Breakfast doesn’t have to be boring with only a cup of coffee and a piece of peanut butter toast. Lovers of the Mediterranean diet appreciate fresh vegetables, and this squash bowl is an example of it. These roasted squash bowls, full of Mediterranean toppings like Kalamata olives, parsley, feta, and chickpeas and topped with pesto, incorporate so many of the notable items of the diet. Plus, this is a great option for weekend brunch when you want to have a later breakfast, but don’t want to forgo taste.
Try the recipe from Cookie + Kate.
4. Date-Sweetened Apple Pie Oatmeal
Dates are very popular fruits in the Mediterranean region and are often added to traditional dishes or snacked on. Chances are a handful of dates won’t fuel you for breakfast, but this date and apple pie oatmeal most certainly will. When you are craving a sweeter breakfast and want a break from savory options, make this 30-minute oatmeal that has 10 grams of fiber. You can also prepare it in advance so you can snooze for another half hour.
Try the recipe from Minimalist Baker.
5. Chickpea and Kale Omelet
Maybe eggs are just not your thing or you are trying to go vegan while still pursuing the Mediterranean diet. For this omelet, chickpeas, not eggs, are your star ingredient. Mix chickpea flour, nutritional yeast, baking powder, water, olive oil, salt, and pepper, with your favorite vegetables like kale, onions, arugula, or collard greens. You can really customize the breakfast omelet and add whatever produce lies in your refrigerator. Don’t forget to add spices if you’re in the mood for that.
Try our recipe on Clean Plates.
6. Carrot, Zucchini, and Brown Rice Fritters
Whole grains like brown rice are part of the Mediterranean diet, and if paired with hearty vegetables like carrots and zucchini, both of which are flavorful and filling choices, make a great breakfast dish. These fritters are a vegetarian, healthy and freezer-friendly choice that can be cooked in only 15 minutes.
For an extra taste of the Greek or Sicilian Islands, make a dipping sauce with Greek yogurt, a squeeze of lemon juice, and some Mediterranean herbs like parsley. Or, you can opt for tahini or hummus – we’re not here to judge.
Try the recipe from Craving Something Healthy.
7. Honey-Lemon Ricotta Breakfast Toast with Figs and Pistachios
Give the avocado toast a break and switch up your morning culinary routine with this ricotta and fig toast topped with pistachios. Figs are an integral part of the Mediterranean diet because they are rich in fiber and antioxidants and are also fruits that are common in those regions due to their geographic capabilities.
This toast incorporates figs on a thin layer of ricotta. Though ricotta cheese is not part of the diet, a little bit of it doesn’t hurt and can support weight loss. Topped with crushed pistachios, a nut that is also a mainstay of the diet, this breakfast is guaranteed to be part of your rotation at least once a week.
Try the recipe from Ambitious Kitchen.
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