When you think of breakfast food, what typically comes to mind? Some might picture something savory, like bacon and eggs, while others envision something sweet, like pancakes or waffles.
What about when you consider a healthy breakfast specifically? Scrambled eggs, oatmeal, or a frittata, perhaps? While that’s true, we want to explore three Mediterranean breakfast recipes, beyond the typical breakfast.
In every culture, there are classic breakfast foods (think pastries in France or Huevos Rancheros in Mexico), whether they use ingredients unique to their region or have a distinctive spin on classic breakfast foods.
Today, we want to talk to you specifically about one of the most savory and culturally-varied forms of breakfast foods; Mediterranean breakfast.
What Exactly Is Mediterranean Food?
Mediterranean food is an all-encompassing term for the different foods found across the Mediterranean basin. This includes food from countries circling from North Africa around Turkey and Greece and ending with Spain; essentially, all the countries bordering the Mediterranean sea.
The Mediterranean diet has been ranked the best diet for years due to its heart-healthy components full of fresh fuel for your every body. The Mediterranean diet includes high-protein meals that promote healthy fats, necessary vitamins, and overall lifestyle changes promoting increased health and well-being.
Mediterranean Cuisine Staples
Olive Oil
One of the most common universal ingredients found in almost all Mediterranean food is olive oil. Due to the climate that olives thrive in, the Mediterranean basin has some of the largest producers of olives in the world, including Turkey, Greece, Morocco, Italy, and Spain. Olive oil is an essential and crucial ingredient in bread, sauces, and for cooking foods down.
Olive oil is considered a superfood by many. Did you know people drink shots of it in Italy for its health benefits? Olive oil can support heart health, cognitive function, and mood. It is also the only culinary oil that can actually support a healthy body weight. It truly is a game changing ingredient.
Chickpeas
Chickpeas, also known as garbanzo beans, are a hearty and healthy food common in Mediterranean food. Chickpeas are high in fiber and protein, with a multitude of other health benefits that make them core to a Mediterranean diet. These versatile beans can be prepared in many different ways, with hummus being the most popular dish made with chickpeas.
Whole Grains
As with most cultures in the world, including a starch is a staple for most meals, and this is no different when it comes to the Mediterranean diet. Whole grains play a vital role in preparing popular breakfast bread such as pita, challah, focaccia, and simit.
Whole grains offer several health benefits. The essential fiber helps to support healthy glucose levels and maintain healthy cholesterol levels. When grains are left whole, they contain phytochemicals, vitamins, and minerals crucial for overall health. You can use quinoa, brown rice, and other whole grains to round out your Mediterranean dishes.
Salmon
A popular protein found in the Mediterranean diet, among lean chicken, is salmon. Salmon has many health benefits, most commonly known for it’s high amount of omega-3s which support heart, skin and bone health. Bonus, it’s delicious and a great source of protein!
Salmon is not the only fish that offers these benefits and is seen in the Mediterranean diet. You can utilize shellfish, tilapia, cod, or any other fish to receive omegas and healthy fats.
5 Popular and Unique Mediterranean Breakfast Ideas
Considering the wide variety of countries surrounding the Mediterranean sea, we know there can also be a wide variation in the cuisine popular in this region. Although many countries use similar ingredients and spices, each has a distinct spin on breakfast.
We want to cover some of our favorite Mediterranean diet breakfast recipes from different regions on the Mediterranean coast.
Turkish Cilbir
Starting strong, we have a savory breakfast dish popular in Turkey. This dish consists of a garlicky greek yogurt sauce topped with poached eggs and drizzled with a sauce made from Aleppo pepper cooked in melted butter.
Such a simple and easy breakfast dish, but packed with flavor. This dish is best served with fresh bread, such as pita or Turkish simit!
Challah French Toast
Look no further than challah french toast for a glace into the sweeter side of Mediterranean breakfasts. This dish combines a bread traditional to the Jewish east coast of the Mediterranean sea with the French manner of preparing a decadent toast.
Preparing challah french toast is a relatively easy process! All you need to do is soak your slices of bread in an egg mixture and then toast on a pan until crispy and golden.
You can season your egg mixture with aromatic flavors such as vanilla, cinnamon, or nutmeg to add an extra layer of decadence to this meal. Top with your favorite sweet syrup or some fresh berries, and you’re done!
Shakshuka
This north African dish is similar to others seen in other cultures, such as huevos rancheros, but with a distinct flair. Shakshuka is a dish created by grilling up some veggies, such as onions, bell peppers, and garlic, and then adding tomatoes to create a sauce.
Once the sauce is cooked down, crack a few eggs into the sauce to cook, taking off the heat while the yolks will still be runny. We recommend eating this breakfast bowl with savory pita bread (or a gluten-free option if necessary)!
Ful Medames
We’re headed now to the North African country of Egypt, where one of the most popular dishes for breakfast is none other than ful medames. This dish is a fava bean stew with ingredients like cumin, garlic, lemon juice, olive oil, and garnishes such as parsley and green onion. These rich flavors come together to create one of the most popular dishes in Egypt.
Mediterraneo
A popular breakfast or brunch in southern Spain, this dish is versatile and can be changed to your liking. The concept combines different aspects of Mediterranean food to create a well-rounded breakfast.
Popular combinations include a hot drink like coffee, a greek-inspired salad with tomato, cucumber, olives, bell pepper, feta, and staple protein such as chicken or lamb meat. Pair this all with bread like toast or pita with olive oil, and you’ve got a well-rounded Spanish breakfast.
Three Easy At-Home Mediterranean Recipes:
Tabbouleh Salad With Spicy Harissa Hummus and Pita
If you aren’t familiar with tabbouleh already, we have a savory treat in store for you! Tabbouleh is a Levantine salad incorporating the crisp flavors of veggies such as cucumbers and tomatoes mixed with the distinct flavors of herbs such as mint and parsley. It’s also a healthy way to get in some great vitamins to start your day!
Tabbouleh salad is made from bulgur wheat, cucumbers, tomatoes, and the star of the show; parsley. Once these ingredients are diced and finely chopped, they can be mixed along with olive oil, lemon juice, and garlic for a refreshing salad. Pair this with spicy harissa hummus on the side and some pita bread, and you have a well-rounded and healthy start to your day!
A Mediterranean Breakfast Wrap
A fantastic start to any day is a wrap. You can pack breakfast wraps full of veggies and protein; Mediterranean breakfast wraps are no exception.
To make a Mediterranean breakfast wrap, start your base with your bread, whether a multigrain lavash or a pita wrap. Add your favorite Mediterranean-style veggies; we recommend cucumber, tomato, and red onion layered on a bed of lettuce or arugula. Then comes the time to add the protein. Whether that is eggs or chickpeas is entirely up to you.
To complete your wrap, add your favorite toppings. Our favorites include feta cheese, zucchini, red pepper, sun-dried tomatoes, tzatziki sauce, olives, and spicy harissa hummus for extra protein. Wrap it all up or eat it pita-style!
Falafel and Egg Breakfast Sandwich
Falafel is a great plant-based option for anyone looking to incorporate more veggies into their diet. Most of us have eaten a breakfast sandwich before, but have you ever thought to put falafel in your breakfast sandwich? If not, we’ve got the recipe for you!
First, you’ll want to ensure you’ve got your falafel on hand. You can make this yourself, or you can save yourself a bit of time by ordering some pre-made.
Once you’ve got your falafel handy, whip out some of your favorite bread; we recommend whole-wheat bread. Place the falafel and a fried egg onto your sandwich and top it all with fresh veggies; we recommend diced cucumber, tomato, and some sliced red onion.
To add even more richness to this sandwich, drizzle some tzatziki on before closing the sandwich and enjoying!
Mediterranean Breakfast: Healthy, Convenient, and Unique
The Mediterranean diet is widely regarded as a healthful one. This high-protein diet promotes a nutritious intake of necessary vitamins and minerals through its unique ingredients. After looking at some of the popular dishes for Mediterranean breakfasts, we hope you can see why.
We value quality and healthy Mediterranean cooking. From rich and savory (yet quick and easy!) dishes like shakshuka to cool and refreshing dishes like greek-style wraps and falafel sandwiches, you’re sure to find something tasty and nutritious to start your day!
Sources:
Olives | Agricultural Marketing Resource Center
Mediterranean diet and life expectancy; beyond olive oil, fruits and vegetables | PMC
Legumes: Health Benefits and Culinary Approaches to Increase Intake | PMC
Whole Grains | The Nutrition Source | Harvard T.H. Chan School of Public Health