The Best High-Protein Breakfast for the Mediterranean Diet

The Mediterranean diet tops the charts as one of the best go-to diets year after year—and for good reason. It’s not only nutritionally balanced, but it’s also easy to follow and can be customized based on your dietary needs and preferences.  

While protein may not be the first word that comes to mind when you think of the foods emphasized on the Mediterranean diet, it certainly has a place in this eating pattern, especially for your morning meal. In fact, nutrition experts agree that starting your day with foods that pack both protein and fiber, like whole grains, dairy, nuts and seeds, may be the best thing you can do to help you feel prepared to tackle your day. 

Enter, Overnight Quinoa Pudding. Here are all the reasons dietitians love this high-protein combo so much!

Why We Love Overnight Quinoa Pudding 

First and foremost, this recipe offers a trifecta of healthy fats, protein and fiber in every bite. According to registered dietitian nutritionist Elana Natker, M.S., “The Mediterranean diet emphasizes fruits, vegetables, whole grains, beans, nuts and seeds. This filling breakfast hits on many of those, offering fiber, protein and healthy fats to keep you fuller longer, reducing your chances of needing a midmorning snack.”

Packed with Protein 

With 18 grams of protein per serving, our Overnight Quinoa Pudding is crafted to help keep you full until your next meal. In fact, research shows that protein is more satisfying and filling than either fat or carbohydrates.  

“While breakfast isn’t traditionally large in size on a Mediterranean diet, focusing on eating foods that do provide some of this nutrient, including dairy foods like yogurt, can help keep you full as you conquer your morning to-do [list],” says culinary dietitian Wendy Jo Peterson, M.S., RDN, author of the Mediterranean Diet Cookbook for Dummies. Speaking of which, the bulk of the protein content in this recipe comes from kefir, a fermented drink offering 9 grams of protein per 1-cup serving. The remaining protein is thanks to the chia seeds and quinoa—a plant-based protein source containing all nine of the essential amino acids., 

High in Fiber 

High-fiber foods, like berries, vegetables and legumes, are abundant in the Mediterranean diet. In addition to keeping you full for longer, fiber has been linked with benefits for heart and gut health. It may also reduce the risk of certain types of cancer and can support weight management. 

Per the 2020–2025 Dietary Guidelines for Americans, it’s recommended that adults get 28 to 34 grams of fiber per day. This overnight pudding helps move you closer to your daily fiber goal, offering 9 grams of fiber per serving, depending on the types of berries used. 

Want to maximize your fiber intake? Raspberries are a treasure trove of fiber, providing 8 grams per 1-cup serving! 

Contains Healthy Fats

The Mediterranean diet does not shy away from fats but it does choose them wisely. Olive oil, nuts and seeds are staples of the diet and contribute to its heart-healthy benefits thanks to their concentrations of unsaturated fats. 

While they’re not part of a traditional Mediterranean diet, Peterson notes that chia seeds are an excellent addition to this eating pattern because of their omega-3 content. Our Overnight Quinoa Pudding features 1 tablespoon of these tiny seeds, contributing 2.5 grams of omega-3s to your morning meal. 

Simple, Convenient & Versatile

This recipe takes about five minutes to make and can be prepared in a large batch, making it a win-win for busy mornings. Plus, you can easily put your own spin on it, swapping in ingredients you have on hand. Prefer honey to maple syrup? Or want to nix the added sugar completely? No problem! Feel free to get creative and adjust the recipe to meet your needs. 

Tips to Eat More Protein

If getting enough protein seems like a challenge on the Mediterranean diet, we’ve got you covered. “While the Mediterranean diet suggests only one serving of dairy or eggs per day and limiting your red meat intake, other great protein sources that are encouraged in the Mediterranean diet include nuts and nut butters, seafood and poultry,” says Natker. 

Here are three simple swaps that add at least 9 grams of protein per serving to your morning meal: 

For more inspiration, check out these tried-and-true Mediterranean-inspired breakfast recipes from the EatingWell Kitchen—all of which contain at least 15 grams of protein per serving and are approved by Peterson: 

The Bottom Line

Getting enough protein, fiber and healthy fats at breakfast is key for keeping you fueled, focused and ready to conquer your day. Luckily, our Overnight Quinoa Pudding is an excellent example of how to include this trifecta in the morning, with 18 grams of protein, 9 grams of fat and 9 grams of fiber per serving. Plus, it’s a good option whether you follow a Mediterranean-inspired diet or simply need a healthy breakfast you can prep the night before.