:max_bytes(150000):strip_icc():format(jpeg)/EatingWell-LWUC-Protein-Oatmeal-1x1-e624aab6c2b0421abd0953ac8cf55468.jpg "A bowl of Protein Oatmeal with banana.")
Say good morning to a tasty meal with these breakfast recipes. Each dish is lower in calories and prioritizes ingredients like whole produce, legumes, lean protein and grains to align with the Mediterranean diet and help you stay nourished. Options like our Raspberry-Mango Chia Seed Smoothie and High-Fiber Cranberry-Orange Overnight Oats will help kickstart your day on a healthy note.
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Spinach & White Bean Egg Bake with Feta
This savory, protein-rich egg bake combines spinach, white beans and feta cheese in a satisfying dish perfect for breakfast, brunch or a light dinner. Creamy cottage cheese helps create a soft, custard-like texture, while the oregano and crushed red pepper give the dish flavor.
02 of 18
Raspberry-Mango Chia Seed Smoothie
This creamy smoothie delivers sweet tropical flavors, with frozen mango blending with fiber-rich raspberries and coconut milk for a thick, frosty base. Greek-style yogurt adds protein and tang to keep you satisfied, while dates add natural sweetness and fiber. With just a quick spin in the blender, you’ll have a refreshing, nutrient-packed smoothie ready to sip.
03 of 18
Protein Oatmeal
Start your day with this quick and satisfying protein oatmeal recipe. Simmering oats in milk creates a rich, creamy base, while protein powder and peanut butter add extra staying power. A topping of banana slices brings natural sweetness to every bite, but feel free to swap them out for your favorite fruit.
04 of 18
High-Fiber Cranberry-Orange Overnight Oats
These cranberry-orange overnight oats are pure fall sunshine in a jar. Each spoonful balances citrusy brightness, cranberry zing and cozy cinnamon spice between layers of creamy oats and chia seeds. These oats are perfect for meal prep or anytime you need a cheerful start to your day.
05 of 18
Black Bean & Pepper Jack Quiche
This black bean quiche with pepper jack cheese is perfect for brunch or a light dinner. The creamy egg filling is packed with fiber-rich black beans, sweet peppers and spicy pepper jack cheese for a flavorful kick. If you want to tame the heat, Monterey Jack cheese can be used in its place. Serve it with a simple green salad or fresh salsa on the side.
06 of 18
Green Smoothie
This vibrant green smoothie with spinach, banana, mango and pineapple is a refreshing way to start your day. The spinach blends in seamlessly without overpowering the sweet tropical flavors. Banana gives the smoothie a creamy texture, while mango and pineapple bring natural sweetness and a bright, sunny taste.
07 of 18
Cinnamon-Pear Overnight Oats
These cozy spiced-pear overnight oats feature tender cinnamon-maple sautéed pears folded into creamy oats with crunchy pecans and chia seeds. A touch of Greek-style yogurt adds tang, while vanilla and cinnamon bring warmth. They’re perfect for make-ahead breakfasts throughout the week, and make a refreshing alternative to cooked oatmeal.
08 of 18
Egg, Tomato & Feta Breakfast Pita
This breakfast pita is perfect for anyone looking to enjoy a delicious start to their day! This easy breakfast combines fresh veggies and feta cheese with za’atar, a fragrant spice blend that enhances the taste without adding sodium or sweeteners.
09 of 18
Berry-Almond Smoothie Bowl
A little frozen banana gives creamy texture to this satisfying smoothie bowl.
10 of 18
Avocado Toast with Burrata
Burrata (cream-filled fresh mozzarella cheese) takes this avocado toast recipe to the next level for a weekday-friendly breakfast.
11 of 18
Cocoa-Chia Pudding with Raspberries
Have chocolate for breakfast with this cocoa-chia pudding recipe. The deep chocolaty flavor pairs perfectly with juicy raspberries for a fun switch-up from oatmeal for your morning routine.
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Skillet Vegetable & Egg Scramble
Don't toss out those almost-past-their-prime vegetables and fresh herbs. Toss them into this skillet egg scramble for a quick vegetarian meal. Nearly any vegetable will work in this easy skillet recipe, so choose your favorites or use what you have on hand.
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Chickpea & Kale Toast
This healthy toast recipe combines chickpeas, kale and feta for a savory bite.
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Rainbow Frittata
This delicious frittata is loaded with heart-healthy, omega-3 enriched eggs and a medley of colorful vegetables. Start cooking the vegetables on the stove and finish them up in the oven with the egg mixture. To serve, top with avocado slices, grape tomatoes and a touch of sriracha.
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Shakshuka (Eggs Poached in Spicy Tomato Sauce)
Shakshuka is a veggie-packed meal featuring eggs cooked in a mixture of tomatoes, onions, peppers and spices. It's often served for breakfast or lunch in North Africa and the Middle East.
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High-Protein Greek Salad Omelet Wrap
Would you rather have a salad or a wrap for dinner? Wait, why not both! This protein-packed meal features Greek salad tucked into an egg-white wrap. It also makes for a delicious breakfast.
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Ricotta & Yogurt Parfait
Reminiscent of a lemon cheesecake, this healthy breakfast recipe is easy to throw together in the morning. Or stir together the filling in a jar the night before and top with the fruit, nuts and seeds when you get to work.
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Pistachio & Peach Toast
This breakfast is great when you have leftover ricotta cheese--plus it comes together in just 5 minutes.
Original Source:
https://www.eatingwell.com/low-calorie-breakfast-recipes-for-the-mediterranean-diet-11915469