What is a typical Mediterranean breakfast?

Mediterranean breakfasts are usually not as heavy as American ones, but they're packed with more nutrients. The typical ingredients are fresh bread, olive oil, tomatoes, a cheese like feta, olives, and fresh herbs. Sometimes you'll see eggs, yogurt, or honey. It's all about fresh, simple ingredients that give you energy without weighing you down.

What is a Mediterranean breakfast bowl?

A Mediterranean breakfast bowl takes all the same ingredients from a breakfast board but serves them in individual bowls. Usually, you start with a base like Greek yogurt or grain, then top it with vegetables, olives, cheese, and a drizzle of olive oil. It's like a deconstructed breakfast board in a bowl.

What is on a Mediterranean board?

A Mediterranean board typically has dips like hummus and baba ganoush, fresh vegetables, cheese (especially feta), olives, bread or crackers, and olive oil for drizzling. You might also see items like tabouli, falafel, marinated vegetables, nuts, and fresh herbs for garnish.

What cereal to eat on a Mediterranean diet for breakfast?

Traditional Mediterranean breakfasts don't usually include cereal, but if you want cereal, choose whole grain options like steel-cut oats or muesli with nuts and dried fruit. Skip the sugary stuff and add fresh fruit, nuts, and a drizzle of honey instead of milk.

Is peanut butter on the Mediterranean diet?

Peanut butter isn't traditional in Mediterranean cuisine, but natural peanut butter without added sugar can work in moderation. More authentic options would be almond butter, tahini (sesame paste), or just eating whole nuts, which are definitely part of the Mediterranean diet.

What do I drink in the morning on a Mediterranean diet?

In Mediterranean countries, coffee is a big deal, especially strong Greek coffee or espresso. Herbal teas, like mint or chamomile, are also very popular. For drinks, people often enjoy fresh juice (sometimes diluted with water), and naturally, lots of plain water. Some also like fresh vegetable juice or simple smoothies made with local ingredients.

7 Easy Mediterranean Breakfast Board Ideas

Name: 7 Easy Mediterranean Breakfast Board Ideas That'll Change Your Mornings
Prep time: 30 min
Cook time: 10 min
Total time: 40 min
Cuisine: Mediterranean
Ingredients: 1 cup prepared hummus (homemade or store-bought); 1 cup prepared baba ganoush; 6-8 prepared falafel (fresh or store-bought); 1 cup prepared tabouli; 4 oz feta cheese, crumbled or sliced; 1-2 large tomatoes, sliced; 1 English cucumber, sliced; 6-7 radishes, halved or sliced; 1/2 cup mixed olives; 1/4 cup marinated artichokes or mushrooms; 2-3 pita breads, cut into quarters; 1/4 cup early harvest extra virgin olive oil; 2 tablespoons za’atar spice blend; 1/2 cup fresh grapes; Fresh herbs (parsley, mint, dill) for garnish

Description

A beautiful, healthy breakfast spread featuring traditionalMediterranean Breakfast Board that contains – ingredients like hummus, feta cheese, fresh vegetables, and warm pita bread, perfect for sharing or meal prep.

Ingredients

1 cup prepared hummus (homemade or store-bought)

1 cup prepared baba ganoush

6-8 prepared falafel (fresh or store-bought)

1 cup prepared tabouli

4 oz feta cheese, crumbled or sliced

1-2 large tomatoes, sliced

1 English cucumber, sliced

6-7 radishes, halved or sliced

1/2 cup mixed olives

1/4 cup marinated artichokes or mushrooms

2-3 pita breads, cut into quarters

1/4 cup early harvest extra virgin olive oil

2 tablespoons za’atar spice blend

1/2 cup fresh grapes

Fresh herbs (parsley, mint, dill) for garnish

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Instructions

If making components from scratch, prepare hummus, baba ganoush, falafel, and tabouli 1-2 days ahead and refrigerate
Remove dips from refrigerator 30 minutes before serving to bring to room temperature
Warm falafel according to package directions or homemade recipe
Place hummus and baba ganoush in small bowls on a large wooden board or platter
Add tabouli to another small bowl and place on board
Arrange sliced tomatoes, cucumber, and radishes around the bowls
Scatter feta cheese, olives, and marinated vegetables across the board
Place warm pita bread quarters around the edges
Drizzle olive oil over vegetables and into small dish for dipping
Sprinkle za’atar over feta and into small dish with olive oil
Garnish with fresh grapes and herbs
Serve immediately with small spoons and knives

Notes

Make dips 1-2 days ahead for better flavor development
Falafel can be made ahead and frozen, then cooked from frozen
Substitute any vegetables based on seasonal availability
For quick version, use all store-bought components

Prep Time: 30 minutes (with homemade components)
Cook Time: 10 minutes (for falafel)
Category: Mediterranean Breakfast Recipes
Method: Assembly/No-cook (except falafel)
Cuisine: Mediterranean

Nutrition

Serving Size: 1/6 of board
Calories: 365 kcal
Sugar: 8g
Sodium: 720mg
Fat: 22g
Saturated Fat: 6g
Unsaturated Fat: 14g
Trans Fat: 0g
Carbohydrates: 32g
Fiber: 9g
Protein: 15g
Cholesterol: 20mg