Healthy Mediterranean Breakfast

If you, like me, grew up in the age of cereal  with skim milk for breakfast (or worse- pop tarts, donuts, and pastry with OJ), you may be intimidated by this Healthy Mediterranean Breakfast. But let’s face facts, a high sugar/low nutrient breakfast set us up for the health crisis that the US is facing today. Eating a high sugar breakfast sets us up for sugar cravings all day…which, as we now know leads to blood sugar that is out of control, weight gain, insulin resistance, and if left unchecked, diabetes. That’s where this Healthy Mediterranean Breakfast comes in clutch! It’s healthy, filling, high in protein and healthy fats, and just look at it….
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The Mediterranean Diet:

The The Mediterranean Diet is considered one of the healthiest in the world because it is a plant forward, nutrient dense eating plan that reduces chronic inflammation, supports heart health, and lowers risk of disease such as type 2 diabetes, cancer, and Alzheimer’s. 

• Heart Health & Blood Pressure: It is widely recognized for lowering LDL Cholesterol, and reducing the risk of cardiovascular diseases, with studies showing a ~30% reduction in major cardiovascular events.
• Nutrient-Dense Components: The diet relies on fruits, vegetables, whole grains, legumes, nuts, seeds, and healthy fats (specifically extra virgin olive oil).
• Reduced Inflammation: High consumption of anti-inflammatory foods (like olive oil, fruits, vegetables) and low consumption of processed foods helps to manage systemic inflammation.
• Weight Management & Metabolism: It promotes healthy weight regulation by focusing on nutrient-dense foods rather than calorie counting.
• Longevity & Cognitive Health: It is associated with higher life expectancy, better cognitive function, and a reduced risk of cognitive decline as you age.
• Gut Health: The fiber-rich nature of the diet supports a healthy gut microbiome.
   

So What’s in the Healthy Mediterranean Breakfast:

This delicious, healthy, breakfast is colorful, flavorful and satisfying, trust me, you’ll be full until lunchtime! So what’s in it? Cucumbers, tomatoes, pickled onions, soft boiled eggs, herb salad, Greek yogurt, feta, olives, fig jam atop toasted sourdough. This meal has plenty of protein, healthy fats, and just the right amount of carbs. And it’s so good!

Customize It!

You can customize this breakfast however you wish, don’t like Greek yogurt? Skip it! Would you rather have almonds than olives? Do it! Watching the carbs super closely? Ditch the fig jam and spread that sourdough toast with butter or olive oil instead. Anything goes (except cereal and pop tarts:) 

I Know it Looks Like a Lot of Work, But it Isn’t! 

The only cooking involved is making the soft boiled eggs, the rest you simply assemble while your eggs cook. This is a 12 minute breakfast that sets you up for success all day. 

The Protein:

The protein in this breakfast is provided by soft boiled eggs, greek yogurt, and Greek feta cheese. You can use as many eggs as you like, I usually use two. The protein will keep blood sugar stable and help you stay full until lunch.

The Vegetables: 

This breakfast is packed with the following veggies: greens (I like an herb mix best for this recipe), sliced Persian cucumbers, red pickled onions , and ripe tomatoes. The fiber in these vegetables will help satiety as well as regularity.

The Healthy Fats: 

The healthy fats in this meal help manage blood sugar and keep you satisfied until lunch. We’ve got Omega 3 fats in the eggs, and Omega 9 fats in the olives, and olive oil. If you like strong salty flavors, you’ll want kamalata olives, if you like milder flavors go for  Castelvetrrano olives.

The Bread:

The carbs in this meal come from a half slice of sourdough (see my recipe). Sourdough is fermented so it digests easily. If you wish to slightly sweeten the deal and keep it authentic, you can spread with fig spread, if not, spread with butter or drizzle with olive oil. So pretty!

Love Mediterranean Food and Need More Recipes? 

Try my Spanish Dutch Oven Chicken!

The Recipe: Healthy Mediterranean Breakfast

Print

Healthy Mediterranean Breakfast

Prep Time

5 mins

Cook Time

7 mins

Total Time

12 mins

 

A super easy, healthy, delicious, high protein, low carb breakfast with plenty of healthy fats

Course: Breakfast, Brunch, lunch

Cuisine: Greek, Mediterranean

Keyword: easy breakfast recipe, healthy breakfast, Mediterrranean diet

Servings: 1

Ingredients

This isn't really a recipe as much as an ingredient list with serving instructions. You can pick and choose the amounts and substitute as desired.

• desired amount of soft boiled eggs (instructions below)
• Persian cucumber, use a potato peeler to make thin strips (no need to peel a Persian cuke)
• a few olives (if you like strong and salty use Kamalata, if you like mild, use Castelveltrano)
• red pickled onions
• sliced roma tomato
• Greek Feta cut into small cubes
• Greek yogurt, any flavor, I use plain (you can drizzle with a little honey if desired)
• desired amount of herb lettuce mix
• Olive oil
• Lemon Juice
• sea salt and pepper
• 1/2 slice of sourdough bread
• fig jam or butter (for toast)

Instructions

1. Make eggs: Set a pot of water on the cooktop on high heat. You'll want water deep enough to cover eggs by at least an inch. Bring to a rolling boil. Turn heat down to barely a simmer. Use a spoon to gently add eggs to water. Bring back up to a light simmer and cook for seven minutes. Place a bowl of ice in sink. When eggs have cooked for seven minutes fill the ice bowl with cold water and use the spoon to place the eggs in the ice bath. Leave them in for two minutes. Peel and cut in half. While eggs cook, prepare the rest of the ingredients.

2. While eggs cook, use a potato peeler to shave Persian cucumber, add to plate. Add olives, cubed Greek Feta, pickled onions, sliced tomatoes, Greek yogurt and lettuce (preferably herb mix). Drizzle greens, cukes, tomato, and feta with a little olive oil. Squeeze a little lemon over lettuce and cucumbers. Sprinkle everything with some sea salt and pepper, to taste.

3. Toast sourdough, top with butter, fig spread or olive oil. Add to plate. Add eggs and serve!

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