Here are 5 EASY Mediterranean vegan breakfast ideas to start the day with a delicious and satisfying breakfast that will keep you full of energy.

One of the little-known secrets of the authentic Mediterranean diet is that it was largely vegan. The traditional Greek diet which is considered the prototype of the Mediterranean diet included over 200 days of religious fasting. This is not a “fast” in the sense that you do not eat any food, but a way of eating that prohibits animal products, with the exception certain types of seafood. You can see all the rules here and here.

One of the main fasting periods is the one before Easter. For about 40 days you avoid animal products. This is not so difficult when you consider that there many vegan dishes in the Greek and Mediterranean cuisine.

Every year the whole family does not eat any meat for 40 days before our Easter and for the most part I try to avoid all animal products.

With that in mind, many of you had requested ideas for vegan breakfast ideas. Lunch and dinner are fairly easy with many Mediterranean vegan choices, but breakfast is a bit more challenging. Here are 5 ideas that I include in my diet. I change the fruits and grains for variety.

Please note I have included honey in some recipes. Some vegans avoid it, some do not. You may substitute with molasses or maple syrup.

1. Whole grain toast with hummus, red pepper strips and a sprinkle of pine nuts

You can saute red pepper for a few minutes with some olive oil to soften them.

Whole grain toast with hummus

2. Bulgur wheat or barley with chopped apple (or other fruit), raisins or cranberries, and almonds, with a drizzle of honey.

Soak bulgur or barley together with chopped apple and raisins in hot water for 5-10 minutes.

Bulgur breakfast bowl

3. Whole grain toast with olive tapenade topped with chopped cherry tomatoes and cucumber.

Cherry tomatoes are easier to assemble on toast, but you can also thinly slice large tomatoes.

Olive Tapenade toast

4. Fruit and nut bowl. Sliced banana, chopped dates, walnuts and almonds topped with a tahini-honey dressing (2 tsp tahini+ 1/2 tsp honey + 1 tsp water)

You can also just drizzle with tahini blended with water for a less sweetened version.

Vegan fruit and nut breakfast bowl

5. Savory pita spread with a tahini-lemon spread, topped with olives, tomatoes, green pepper and onion and other veggies of your choice. Click here for the recipe.

Artichoke hearts are also a wonderful addition.

Savory pita spread with a tahini-lemon spread , topped with olives, tomatoes, green pepper and onion

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Here are 5 EASY Mediterranean vegan breakfast ideas to start the day with a delicious and satisfying breakfast that will keep you full of energy.
Elena Paravantes

Elena Paravantes, RDN is a Registered Dietitian Nutritionist, Writer and consultant specializing in the Mediterranean Diet and Cuisine. She has been active as a clinician, consultant 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.

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2 Comments

  1. These Mediterranean breakfasts are filled with flavor! It’s a plus that they’re also vegan. It’s great that there are both savory and sweet options here.

    Reply
  2. Bruce Wilson says:

    Eleni, Have you ever considered writing a book for bodybuilders? It is needed. Too many bodybuilding diets are meat-heavy or based on protein powders. I eat a Med diet and it works well for my strength building routine.

    Reply