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Most Mediterranean “breakfast foods” are just a sampling of foods eaten regularly throughout the day. In Turkey, for example, people often eat a small bowl of savory soup for breakfast. In Israel, you might have flatbread dipped in olive oil and sprinkled with za’atar (a Middle Eastern dried herb mix), and fresh cucumber and tomato salad. In other words, vegetables and savory flavors are not off the Mediterranean breakfast table.


A typical Mediterranean work-week breakfast is quick and light. Aside from the standard coffee or tea, there is great diversity in everyday breakfast foods across the Mediterranean. Here are a few examples:

  • Lebanon: leftover grains, usually bulgur or barley + milk + cinnamon + honey + fruit
  • Spain and Italy: toasted bread + soft cheese + fresh fruit or freshly squeezed fruit juice
  • Greece: paximadia (bread made from whole wheat, chickpea, and barley flour) + olives + cheese
  • Syria: tahini yogurt with chickpeas + pickles + sliced radishes
  • Morocco: fried egg in olive oil + soft cheese + olives + flatbread
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On the weekend, breakfast (or brunch) is an opportunity to gather with friends and family, relax, and enjoy a larger, traditional spread. A typical Eastern Mediterranean spread would add a variety of soft and hard cheeses, hummus, fresh olives, pickled vegetables, and ful medames (cooked fava beans) to the basic flatbread and olive oil, for example. In Morocco, you might have shakshuka (eggs poached in tomato sauce) with semolina cakes and sweet mint tea.

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The variety of breakfasts in the Mediterranean can be overwhelming. The Oldways 1-2-3 breakfast plan, inspired by Mediterranean breakfasts, breaks down this meal into three categories: whole grains, fresh fruit or vegetables, and a source of protein (eggs or yogurt, for example) to make things easier. Eating something (even a small portion if you’re not feeling hungry in the morning) from each of these categories will energize you and fill you up until lunch. Try out some of these Oldways breakfast recipes:

Or, go savory and warm up some leftover soup, Turkish-style!

Want more Mediterranean breakfast…and lunch, and dinner? Check out our 28-day menu plan (in print form and e-book form), and map out your Mediterranean meals for four weeks!

Join the Make Every Day Mediterranean Club Facebook group for additional information and support.


Can't view the "Muffin Pan Frittatas " recipe, access denied oO
We fixed the link. Thanks for bringing that to our attention.
Please allow us to enlarge type when using iPad
Thanks for the suggestion. We've passed it along to our web programmers as a possible future addition.
William smith
I found myself adding green and sometimes red vegetables to my scrambled egg dish. It adds to the look and taste. I know that the Mediterranean diet is considered healthier, and I like it.
Sounds delicious, William. In my opinion, scrambled eggs can't have too many veggies in them.
Laura S
I love the fact that they are so much different than the basic American breakfast. I like to find whatever veggies I have in the fridge...cook them up with different spices and the egg gets scrambled into the mix at the very end. Always good. This morning I sauteed cumin seed, onions, red bell pepper, asparagus, spinach, parsley, garlic, fire roasted tomatoes, black beans, then stirred in an egg and a bit of yogurt at the end. Very delicious and filling.
I want to eat breakfast at your house, Laura. Sounds delicious!
Laura El Fassi
Is delicious i was in North of Morocco and breakfast was one of my favorites. Everything Fresh love it.
Sounds amazing!
Where do you get your recipes
Hi Melodie, Our recipes come from a variety of places including our staff, our books, our travels and sometimes our trusted members and partners. Is there a specific recipe you are looking for more information about?
Colleen G
This helps out a lot. I tend to skip breakfast as most breakfast foods just do not appetize me early in the morning. The examples in the article look great!
Look forward to ting the food
Is oatmeal out???
Oatmeal is a great breakfast! This article presents some alternatives. We have a lot of great oatmeal recipes that you can access here:
Would like different recipe for oatmeal
You can check out some of these options!
Marjorie LewisI
I need some new recipes made with steel cut oatmeal.
Hi Marjorie, check out our recipe library: or!
Rosemary Ali
Our favourite soup on a working morning is Lentil soup. Red lentils cooked in chicken stock, a little bit of rice, topped when served with dry fried onions and dry fried HELIM, (probably known elsewhere as haloumi)
Angie hillestad
Want to try a new way of eating.
Thank you for this page. Just been reading up on the Mediterranean lifestyle and ready to make some changes for the sake of health. Already have some lunch/dinner recipes in a Mediterranean cookbook and was looking to see what a typical Mediterranean breakfast would be. This has been really helpful
Janie Nett
I like sweet potatoes and broccoli in my scrambled eggs. I also add portabella mushrooms and a little meat (turkey) plus add 1/4 of an avacado after eggs are cooked in Olive oil. Love it! It’s a big breakfast & Im keeping my weight off.
That sounds delicious! Thanks for your comment.
Dennis Gorecki
I'm a 73 year old man, with a good size pot belly, but I've heard a lot of GOOD things about a mediterranean diet, so I've decided to give it a try so I can lose some weight (along with exercise). As i write this, I'm eating a plate of kalamata olives, sliced tomatoes, cucumbers, porcini mushrooms, and feta cheese all swimming in E.V.O.O.
Hi Dennis! You have come to the right place if you are looking to start the Mediterranean diet. You already sound like you are on the right track with your snack. It sounds delicious and nutritious!
Carole Seigworth
I miss my "old" breakfasts: cereal and fruit, fat free Fage with fruit, etc.
Anna Leblanc
Hello! Who wrote this article?
This blog was written in 2016 by someone on the Oldways team. Hope you enjoy!
Dahlia Ayala
I am new to this Mediterranean food, but all the comments are on good that makes this food exquisite!! Trying this food!! Thank you for all the information and recipes!!
Can you have a little avocado on your toast in the morning?
Yes! Avocado contains heart-healthy fats and many nutrients.
Lyn Kusel
Wonderful articles on your page - and my GP has recommended the Mediterranean diet. I’m going to absolutely get on with this diet. L
Linda Jean
Help! I’m new with this diet. My Doctor recommended it. I also have digestion issues. Can I get a list of foods for meals?
Hi Linda! We have many helpful resources including a grocery list, and 4 week mediterranean meal plan book that you can find here: We also have a library of free recipes that you can find at, and a supportive Facebook Group called Oldways' Make Every Day Mediterranean. Please let us know if we can offer additional help!
Darlene alkire
Waiting for my oldways 4 week diet,food book love all your posts I am half italian and want to eat the oldway I did growing up

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