The 8 Best Mediterranean Diet Foods to Eat for Breakfast

Starting your day with a nutrient-dense breakfast can provide a nourishing foundation for the day ahead. On the other hand, skipping breakfast can lead to an increased risk of heart-related complications and elevated small LDL cholesterol levels, says Melissa Russell, RDN, CSR, LDN, a registered dietitian.

And if you’re following the Mediterranean diet, you might wonder what are some of the best foods you can incorporate into your morning routine. Drawing inspiration from the traditional cuisines of countries surrounding the Mediterranean Sea, this flexible eating pattern prioritizes vibrant fruits and vegetables, whole grains, beans and legumes, nuts and seeds, healthy fats and lean protein, while limiting added sugars and high-sodium foods.

Celebrated for its focus on nutrient-dense ingredients, the Mediterranean diet offers foods that can be transformed into delicious morning meals while supporting heart health, blood sugar regulation, cognitive function and longevity. This further highlights why a Mediterranean breakfast is an ideal choice for safeguarding your heart and overall health.

Here are eight dietitian-approved Mediterranean-diet foods to eat for breakfast that can help set the stage for sustained energy, ensuring you feel your best until your next meal.

1. Greek Yogurt

Greek yogurt is a staple in the Mediterranean diet, valued for its rich, creamy texture and robust nutrient profile. For one, it’s an excellent source of protein, delivering 20 grams in each 7-ounce serving. “It’s also packed with calcium and vitamin D, which supports bone health, along with probiotics for a healthy gut microbiome,” says Ale Zozos, M.S., RDN, a registered dietitian. She suggests pairing your Greek yogurt with fruit and nuts in a yogurt parfait like our 5-star Nut & Berry Parfait for a quick and easy Mediterranean diet breakfast.

2. Oats

As a central component of the Mediterranean diet, whole grains like oats are a convenient and versatile addition to a healthy and satisfying breakfast. Zozos explains that they are an excellent source of soluble fiber, particularly beta-glucan, known for its LDL cholesterol-lowering properties and cardioprotective benefits. Beta-glucans in oats have also been linked to improved blood sugar control, making them an excellent choice for type 2 diabetes management. To incorporate oats into your morning menu, Zozos recommends combining them with almonds and cinnamon for a delicious crumble topping like in this No-Added-Sugar Cherry Crumble or enjoying them in a savory oatmeal bowl like our Savory Oatmeal with Cheddar, Collards, and Eggs.

3. Berries

Berries are a flavorful way to enhance any dish while providing a rich source of antioxidants—a key element of the Mediterranean diet. “Strawberries, blueberries, raspberries and others contain anthocyanins, a type of antioxidants known for combating oxidative stress and reducing inflammation,” says Zozos. Through these antioxidant and anti-inflammatory abilities, berries can help to protect against chronic diseases and support overall health. Berries can be enjoyed stirred into oatmeal or yogurt, used as a topping or blended in smoothies like in our Anti-Inflammatory Lemon-Blueberry Smoothie.

4. Eggs

Whether you like them scrambled, boiled or sunny side up, eggs are a nutrient-dense food that fits seamlessly into the Mediterranean diet. “Eggs are packed with choline, B vitamins, vitamin D and selenium, which are responsible for various aspects of brain health, including mood and cognition,” Zozos explains. She adds that they are also a great source of protein and beneficial fats, including omega-3 fatty acids, which support brain, joint and heart health. Recipes like our traditional Mediterranean Shakshuka (eggs poached in spicy tomato sauce) or Frittata with Asparagus, Leek & Ricotta are delicious ways to prepare eggs for a breakfast that follows the Mediterranean diet.

5. Salmon

Including fatty fish like salmon in your Mediterranean diet-inspired breakfast is another great way to fuel your morning with high-quality protein and healthy fats. “Aiming for 2-3 servings of fatty fish per week can boost your omega-3s, which promote heart health and support longevity,” says Russell. Fortunately, salmon can be prepared in a variety of ways, with Russell highlighting that it can be formed into patties, rolled into bite-sized balls or mashed into a salad. She also suggests using salmon lox with cucumbers, dill, and capers tucked into a whole-grain bagel.

6. Almonds

For those craving a little crunch early in the morning, nuts like almonds are the perfect addition to a Mediterranean-diet breakfast. Their natural crunch provides a satisfying contrast to creamy or soft woods, helping to elevate dishes like yogurt parfaits or our Berry-Almond Smoothie Bowl. Almonds not only enhance the texture of meals but are also packed with essential nutrients like fiber, healthy fats, protein and vitamin E. Fiber and healthy fats, in particular, have been shown to help reduce LDL cholesterol, lowering the risk of coronary heart disease.

7. Chia Seeds

Chia seeds are a simple and effortless way to improve the nutritional value of your breakfast. Russell shares that they are packed with fiber, polyphenols and omega-3 fatty acids that protect heart health, support healthy blood pressure and balance blood sugar levels. If you’re looking for ways to add these tiny but mighty seeds to your A.M. meal, Russell suggests sprinkling them over peanut butter on sourdough bread, topped with sliced bananas, hemp seeds and a light drizzle of honey. You can also add chia seeds to your morning smoothie, over oatmeal or mixed into our thick and creamy Cocoa-Chia Pudding with Raspberries.

8. Olive Oil

When it comes to traditional breakfast foods, butter is often the go-to source of fat. However, Russell points out that olive oil takes center stage in the Mediterranean diet. “It provides both flavor and dimension to any dish while also working to reduce the risk of heart disease,” she explains. The heart-protective benefits of olive oil stem from its abundance of monounsaturated fats and polyphenols. Russell recommends using olive oil in place of butter to cook eggs or even on your toast. “One delicious way to add olive oil to breakfast is to try out a tomato and basil bruschetta over sourdough with a runny egg topped with a drizzle of extra virgin olive oil,” she suggests. Need a step-by-step recipe? Try our Avocado Toast with Jammy Eggs, which is finished with an olive oil touch.  

The Bottom Line

Starting your day with a Mediterranean-diet breakfast is a great step toward better heart health, brain functioning and blood sugar management. By consuming whole, nutrient-dense foods and embracing the balance and variety of the Mediterranean diet, you can lay the groundwork for sustained energy and long-term vitality. Whether the star of your morning meal is Greek yogurt, oats, berries, eggs, salmon, almonds, chia seeds or olive oil, each bite can help fuel your morning and lead a healthier lifestyle.