5 Mediterranean diet breakfast foods dietitians recommend

The Mediterranean diet is consistently ranked among the healthiest eating patterns, with research linking it to better heart health, improved blood sugar control, and longevity. Lunch and dinner are often the focus, but breakfast is another opportunity to build a balanced, satisfying meal that supports health.

1. Oatmeal

Whole grains are a staple in the Mediterranean diet. Eating oats is linked to better cholesterol and a reduced risk of type 2 diabetes. They also support digestive health.

Ways to serve oatmeal as a Mediterranean-style breakfast include:

• Topped with nuts, seeds, and berries 
• Savory with sautéed vegetables and an egg 
• Overnight oats made with chia, Greek yogurt, milk, and fresh fruit

2. Greek Yogurt

Greek yogurt or Icelandic skyr are both excellent sources of protein, and a high protein breakfast may support satiety, balanced blood sugar, and consistent energy throughout the morning.

Choose plain or flavored options with less added sugar. Top with berries or other fruit and granola, nuts, or seeds for a balanced breakfast that fits the Mediterranean diet. 

3. Eggs

Eggs are a good source of protein, B vitamins, and choline — a nutrient that’s been linked to better cardiovascular health and healthy brain development in babies and young children.

Ways to use eggs in a Mediterranean-style breakfast: 

• Scrambled with vegetables and served with whole-grain toast 
• On top of savory oats with vegetables and sliced avocado 
• Poached or sunny side up on top of avocado toast 
• In a frittata with vegetables and herbs 

4. Smoked Salmon

Fish and seafood are a top protein in the Mediterranean Diet. Smoked salmon—like other salmon—is rich in omega-3 fatty acids, which have been linked to lower inflammation, better heart health, and improved memory and cognition.

Serve it on whole-grain toast with sliced avocado, or add it to scrambled eggs and vegetables for a balanced breakfast high in protein and omega-3s. 

5. Whole-Grain Bread

If you like toast in the morning, grab a slice of whole-grain bread and top it with some of these Mediterranean Diet staples: 

• Hummus, sliced cucumbers and tomatoes, and a drizzle of olive oil 
• Cottage cheese or Greek yogurt and fresh dill 
• Ricotta cheese with figs and honey 
• Mashed avocado with tomato and basil 

Most whole-grain breads contain 3 to 5 grams of fiber per slice, which can help you reach the recommended 25 to 38 grams per day. 

For a more filling, protein-rich breakfast, consider serving it alongside eggs, yogurt, or cottage cheese. 

Other Mediterranean Diet Foods to Include at Breakfast

Consider these options:

• Vegetables: Whether raw, roasted, sautéed, grilled, or steamed, all vegetables add fiber, vitamins, minerals, and antioxidants to your meal. Serve them on the side of your breakfast, cook them in your eggs, or use them as a topping on your toast or savory oatmeal bowl.
• Fruit: Fruit provides fiber, vitamins, minerals, and antioxidants. Enjoy fresh, seasonal fruit on its own, paired with yogurt, or added to oatmeal or toast.
• Nuts and seeds: Nuts and seeds are an excellent source of heart-healthy unsaturated fats, along with fiber, vitamins, and minerals. Regular intake is linked to heart health and better blood sugar control. Add them to yogurt bowls, oatmeal, or granola, or sprinkle on top of toast for a satisfying crunch.
• Olive oil: Olive oil is rich in monounsaturated fats and polyphenols, which have been linked to improved heart health and reduced inflammation. Use in cooking or drizzle over toast topped with hummus and veggies.

Read the original article on Verywell Health