20+ Mediterranean Diet Breakfast Recipes for Better Blood Sugar

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Whipping up one of these delicious breakfast recipes will help you have off to a great start any day of the week. Featuring complex carbs and limited amounts of sodium and saturated fat, these breakfasts are fitting for a diabetes-friendly eating pattern. They also star staple ingredients of the Mediterranean diet like fruits, veggies and nuts, to help you follow one of the healthiest diets around. Filling and flavorful options like our Savory Cottage Cheese Bowl and our High-Protein Black Bean Breakfast Bowl will be the first thing on your mind when you wake up.

Savory Cottage Cheese Bowl

Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel
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This cottage cheese bowl with capers, dill and a soft-cooked egg is the ultimate high-protein meal. This bowl will keep you going strong throughout the morning.

Egg, Tomato & Feta Breakfast Pita

Photographer: Jake Sternquist, Food Stylist: Holly Dreesman, Prop Stylist: Lexi Juhl

This breakfast pita is perfect for anyone looking to enjoy a delicious start to their day! This easy breakfast combines fresh veggies and feta cheese with za’atar, a fragrant spice blend that enhances the taste without adding sodium or sweeteners.

High-Protein Black Bean Breakfast Bowl (No Eggs!)

Ali Redmond

While eggs offer plenty of protein, you can make a satisfying, high-protein breakfast without them. This breakfast bowl includes black beans, yogurt and Monterey Jack cheese, providing 15 grams of protein to keep you feeling full and energized throughout the morning.

Feta, Egg & Spinach Breakfast Taco

Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Gabriel Greco

It doesn’t get easier than this tasty breakfast taco that’s ready in just five minutes. Kale or arugula will work just as well if you don’t have spinach on hand.

Avocado Toast with Jammy Eggs

Photographer: Robby Lozano, Food Stylist: Margaret Dickey, Prop Stylist: Julia Bayless

Here’s avocado toast with jammy eggs to the rescue. The “jammy” in jammy eggs refers to yolks that are not runny, but still opaque in the center, yielding a creamy, spreadable texture.

High-Protein Strawberry & Peanut Butter Overnight Oats

Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Sue Mitchell

These overnight oats get a protein boost thanks to Greek-style yogurt, peanut butter and soy milk, which adds up 17 grams of protein per serving. We mix it up with chopped strawberries, but any berry or chopped fruit will pair nicely with this easy grab-and-go breakfast.

Spinach & Fried Egg Grain Bowls

Photographer: Antonis Achilleos, Prop Stylist: Shell Royster, Food Stylist: Ruth Blackburn

Wheat berries, a nutty-tasting whole grain with a pleasantly chewy texture, are the base of this hearty breakfast bowl. The fiber-rich grain freezes very well, so cook up a batch to stash away for salads, bowls and more. Topped with spinach, peanuts and an egg, these bowls make for a satisfying breakfast. Sprinkle with crushed red pepper for extra heat.

Egg, Spinach & Cheddar Breakfast Sandwich

Brie Goldman

Fill yourself up with this ultra-quick egg, spinach and Cheddar breakfast sandwich. It’s not only fast, but there’s a good chance you already have the ingredients on hand that you’ll need to pull it together, so you can skip a trip to the store before your busy workweek.

Pistachio & Peach Toast

This fruit-topped toast is great when you have leftover ricotta cheese—plus it comes together in just 5 minutes.

Savory Oatmeal with Tomato & Sausage

Oats get a new life in this savory dish, serving as the backbone for a satisfying combo of sausage, greens, tomatoes and herbs.

Copycat Starbucks Spinach & Mushroom Egg Bites

Jamie Vespa

Skip the pricey Starbucks breakfast in favor of our oven-baked egg bites, which are packed with spinach and mushrooms. Enjoy these meal-prep-friendly egg bites as is, or serve with a dollop of salsa or hot sauce, or sliced avocado.

Avocado-Egg Toast

Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey

A slice of toasted whole-grain bread topped with avocado is good, but when you add a protein-rich egg, it’s even better. Boost satiety and your nutrient intake by combining heart-healthy avocado with choline-rich eggs.

Berry-Almond Smoothie Bowl

A little frozen banana gives creamy texture to this satisfying smoothie bowl.

Quinoa & Chia Oatmeal Mix

Make your own hot cereal mix with this cozy recipe. Keep it on hand and just cook up the amount you need when you’re ready for a hot breakfast. One serving of the warm cereal contains six grams of fiber—almost a quarter of your daily quota.

Breakfast Salad with Egg & Salsa Verde Vinaigrette

Salad for breakfast? Don’t knock it until you’ve tried it. We love how this meal gives you 3 whole cups of vegetables to start your day.

Blueberry Almond Chia Pudding

Switch up your morning oatmeal routine with this so-easy chia pudding. It’s made just like overnight oats—combine chia seeds and your milk of choice, let soak overnight, then top with juicy blueberries and crunchy almonds and dig in!

Spinach & Egg Scramble with Raspberries

Jen Causey

This quick dish combines protein-packed eggs with nutrient-rich spinach and filling whole-grain toast, plus a side of fiber-rich raspberries. It all adds up to a meal that will keep you going through the morning.

Cocoa-Chia Pudding with Raspberries

Have chocolate for breakfast with this unbelievably delicious chia pudding. The deep chocolaty flavor pairs perfectly with juicy raspberries for a fun switch-up from oatmeal for your morning routine.

Cauliflower Hash with Sausage & Eggs

This easy and nutritious version of breakfast hash uses cauliflower rice instead of potatoes, and turkey sausage instead of breakfast sausage, for a healthier, low-carb breakfast. Top it off with fried eggs for a satisfying morning meal.

Really Green Smoothie

The combination of kale and avocado makes this vibrant smoothie extra green. Chia seeds lend a heart-healthy punch of fiber and omega-3 fatty acids.

Summer Skillet Vegetable & Egg Scramble

Don’t toss out those almost-past-their-prime vegetables and fresh herbs. Toss them into this skillet egg scramble for a quick vegetarian meal. Nearly any vegetable will work in this easy skillet recipe, so choose your favorites or use what you have on hand.

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