Mediterranean Diet, Nutrition Tips

5 Mediterranean Breakfasts to Try Today

May 31, 2017
Greek Mediterranean Breakfasts

Mediterranean Diet Breakfast

One of the most common questions I get is what should I eat for breakfast if I’m following a Mediterranean diet? Traditionally, and even today the breakfast first thing in the morning was not a large meal. Usually, it is something small: a coffee and a rusk and than a larger snack at 10. The meal at 10 is called dekatiano. Deka in Greek means ten, so it translates in to the 10 o’clock meal. Whether you eat early or later consider these breakfast choices:

1. Kagianas- Scrambled Eggs with Tomatoes and Feta

Greek Scarmbled eggs with tomatoes and feta - Kagianas
A Greek classic egg recipe: scrambled eggs with tomatoes and feta. You’ll get a good amount of vegetables by adding plenty of tomatoes, accompany with some whole wheat bread and you have complete meal. Get the recipe here!

2. Yogurt with Honey and Walnuts

A classic choice, yogurt is such an important part of the Greek diet. Typically it can be consumed with a bit of starch in the morning such as a piece of bread or a rusk. Or you can add a touch of yogurt, walnuts and some seasonal fruit. This is a filling breakfast and offers a good amount of protein as well.

3. Toast Topped with Good Fats

Tahini Feta Toast
Tahini, is often used during the Greek fasting period as it is a vegan source of protein plus it is rich in good fats. Spread it on whole wheat bread, sprinkle with pine nuts and you are set. Some add a touch of honey instead for some sweetness. Apart from tahini, you can make other types of “toast”. You can use pita bread (as I did above) and drizzle some olive oil and a bit of cheese. Or you can of course top with avocado, also a good fat, or some peanut butter (no sugar added). Get the recipe for tahini toast!

4. Olive and Feta Bread – Eliopsomo

I love this bread. I generally like eating drier foods in the morning, so this bread is perfect. It’s savory, has a bit of cheese to fill me up and I used whole wheat flour for extra fiber. Make it the day before and have a couple of slices for a quick breakfast. And if you are vegan, just omit the feta. Get the recipe for olive and feta bread!

5. Savory Pies – Pites

This is by far the most popular choice of breakfast for Greeks. Savory pies such as cheese or spinach pies are available every where in Greece. Make a big batch of your own and freeze them. Take them out the night before and heat up in the morning. There is a huge choice: cheese pies, spinach pie, greens, zucchini, the list is endless. Click for Greek pie recipes


Mediterranean Breakfasts


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Photos by Elena Paravantes © All Rights Reserved

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  • Reply Lisa May 31, 2017 at 5:10 pm

    What is the delicious looking breakfast in the top picture? It looks amazing!

    • Reply Elena June 1, 2017 at 1:05 pm

      Thanks Lisa! It is a mini pita bread drizzled with olive oil with added oregano and feta.

  • Reply Tina June 7, 2017 at 2:55 am

    Love your blog! I’m trying so hard to follow the Mediterranean diet.
    When you suggest coffee and a Rusk for first breakfast rusks are expensive here in the US. Would a whole wheat English muffin work or do you have a recommendation. Thanks Tina

    • Reply Elena June 22, 2017 at 6:05 am

      Thanks Tina! Yes, any whole grain bread.

  • Reply Mary February 2, 2018 at 12:05 am

    I’m allergic to sesame so tahini won’t work any suggestions as a substitute.

    • Reply Elena February 2, 2018 at 6:03 am

      Hi Mary, you can try almond or sunflower seed butter.

  • Reply 19 Delicious Ways to Use Feta Cheese | Olive TomatoOlive Tomato June 27, 2019 at 5:02 pm

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  • Reply Martin Derksema October 3, 2020 at 4:20 pm

    Will you provide nutrition information for your recipes, please?

    • Reply Elena Paravantes RDN October 5, 2020 at 5:05 am

      Hi Martin, We focus on the quality of the food, staying away from processed ingredients and not on calories. However, if you need nutrition information for a specific recipe, I would be happy to provide it.

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