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–+ servings
Mediterranean Diet Breakfast

Mediterranean Diet Breakfast: Vibrant Bowls for a Fresh Start

Kick off your day with these Mediterranean Diet Breakfast recipes packed with whole grains, Greek yogurt, and vibrant fruits for a nutritious start.
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 2 bowls
Course: Breakfast
Cuisine: Mediterranean
Calories: 450
Ingredients Equipment Method Nutrition Notes

Ingredients
  

Base
  • 1 cup quinoa soaked for 15 minutes
  • 1 cup Greek yogurt can substitute with dairy-free yogurt
Fruits
  • 1 cup mixed berries fresh or frozen
  • 4 pieces figs juicy and high in fiber
Crunch
  • 1/4 cup almonds or walnuts, chopped
  • 2 tablespoons chia seeds
Protein
  • 2 pieces eggs scrambled or poached
  • 1/2 cup tofu seasoned for plant-based option
Flavor
  • 1 tablespoon olive oil
  • 1 tablespoon fresh herbs such as mint or basil, chopped

Equipment

  • Medium saucepan
  • non-stick skillet
  • Mixing bowl

Method
 

Preparation Steps
  1. Gather fresh vegetables, fruits, and grains. Rinse berries and figs, and soak quinoa for 15 minutes.
  2. In a saucepan, combine soaked quinoa with 2 cups of water. Bring to a boil, then simmer covered for 15 minutes.
  3. Mix Greek yogurt with honey and chopped herbs until smooth.
  4. Divide cooked quinoa among bowls. Top with yogurt, berries, and figs.
  5. Cook eggs or sauté tofu in a skillet to add to the bowls.
  6. Drizzle olive oil and sprinkle nuts and seeds before serving.

Nutrition

Serving: 1bowlCalories: 450kcalCarbohydrates: 45gProtein: 20gFat: 22gSaturated Fat: 5gPolyunsaturated Fat: 4gMonounsaturated Fat: 12gCholesterol: 186mgSodium: 300mgPotassium: 600mgFiber: 10gSugar: 8gVitamin A: 500IUVitamin C: 10mgCalcium: 150mgIron: 2mg

Notes

Customize your bowls with seasonal fruits and different grains for variety. Store components separately for meal prep ease.

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