Mediterranean Breakfast: 7 Real Morning Meals from the Region

Breakfast is where the Mediterranean diet is most misrepresented in Western food media. The actual morning meals of Greece, Turkey, Lebanon, Spain and Italy are practical, savoury, quick and built from the same pantry staples that appear throughout the day. Here are seven of them.

1. Shakshuka (Eggs Poached in Spiced Tomato Sauce)

Originally from North Africa and now eaten across the Middle East and Mediterranean, shakshuka is one of the most practical and satisfying breakfasts in this guide. The sauce takes 15 minutes; the eggs poach directly in it.

Ingredients (serves 2)

• 3 tbsp olive oil
• 1 onion, finely diced
• 1 red pepper, diced
• 3 garlic cloves, sliced
• 1 tsp ground cumin
• 1 tsp smoked paprika
• Pinch of chilli flakes
• 1 x 400g can chopped tomatoes
• 4 eggs
• Small handful of flat-leaf parsley
• Salt and pepper, crusty bread to serve

Instructions

1. Heat the olive oil in a wide frying pan over medium heat. Add the onion and pepper and cook for 8 minutes until soft.
2. Add the garlic, cumin, paprika and chilli flakes. Cook for 1 minute.
3. Pour in the tomatoes, season well and simmer for 10 minutes until the sauce has thickened.
4. Make four wells in the sauce and crack an egg into each one. Cover and cook for 5-7 minutes until the whites are set but the yolks remain runny.
5. Scatter with parsley and serve from the pan with bread.

Nutrition per serving: ~320 kcal | 16g protein | 18g fat | 22g carbs

2. Labneh with Olive Oil and Za'atar (Lebanese)

Labneh is strained yoghurt - thick, creamy and slightly tangy. In Lebanon it is eaten every morning, spread on a plate, drizzled with good olive oil and scattered with za'atar, alongside raw vegetables and flatbread. Buy it ready-made or strain Greek yoghurt overnight through a cloth-lined sieve. Assembly only: spread labneh, drizzle with olive oil, dust with za'atar, add sliced tomatoes and cucumber, serve with warm flatbread.

Nutrition per serving: ~280 kcal | 14g protein | 18g fat | 15g carbs

3. Pan con Tomate (Catalan Tomato Bread)

A ripe tomato is halved and rubbed vigorously onto toasted bread so the flesh and juice soak into the surface. Finished with olive oil and salt - simple and outstanding.

Ingredients (serves 2)

• 4 thick slices sourdough bread
• 2 very ripe tomatoes, halved
• 1 garlic clove, halved
• 3 tbsp extra virgin olive oil
• Flaky salt

Instructions

1. Toast the bread until golden and crisp on both sides.
2. While still hot, rub each slice with the cut side of the garlic clove.
3. Rub the cut side of a tomato half vigorously over each slice, pressing hard so the flesh and juice soak in. Discard the remaining skin.
4. Drizzle generously with olive oil and season with flaky salt. Serve immediately.

Nutrition per serving: ~280 kcal | 7g protein | 16g fat | 28g carbs

4. Menemen (Turkish Scrambled Eggs with Peppers and Tomatoes)

The Turkish answer to shakshuka - softer, looser, eaten with a spoon. The eggs are scrambled into the tomato and pepper base rather than poached on top.

Ingredients (serves 2)

• 3 tbsp olive oil
• 2 green peppers, diced
• 2 ripe tomatoes, roughly chopped
• 1 tsp dried chilli flakes
• 4 eggs, beaten
• Salt and black pepper, flatbread to serve

Instructions

1. Heat the olive oil over medium heat. Add the peppers and cook for 5 minutes until softened.
2. Add the tomatoes and chilli flakes. Cook for 5 minutes until the tomatoes break down. Season well.
3. Pour in the beaten eggs. Stir gently over low heat until just barely set - soft curds throughout the sauce. Remove from heat while still slightly wet.
4. Serve immediately from the pan with flatbread.

Nutrition per serving: ~300 kcal | 15g protein | 22g fat | 10g carbs

5. Greek Yoghurt with Honey, Walnuts and Fresh Fruit

Full-fat Greek yoghurt, a teaspoon of good honey, a small handful of walnuts and whatever fresh fruit is seasonal. Takes ninety seconds to assemble. Genuinely filling.

Nutrition per serving: ~350 kcal | 18g protein | 20g fat | 28g carbs

6. Foul Medames (Egyptian Braised Fava Beans)

One of the oldest dishes in continuous use - eaten for breakfast across Egypt and the Levant. Canned fava beans make it a ten-minute meal.

Ingredients (serves 2)

• 1 x 400g can fava beans, drained and rinsed
• 3 tbsp olive oil
• 2 garlic cloves, crushed
• Juice of 1 lemon
• 1 tsp ground cumin
• Salt and pepper, fresh parsley, chopped tomatoes and flatbread to serve

Instructions

1. Warm the olive oil in a small pan over medium heat. Add the garlic and cook for 30 seconds.
2. Add the drained beans with a splash of water. Mash roughly with a fork - a mix of whole beans and rough paste.
3. Add lemon juice, cumin, salt and pepper. Warm through for 3-4 minutes.
4. Serve in bowls drizzled with more olive oil, topped with parsley and chopped tomatoes, with flatbread alongside.

Nutrition per serving: ~340 kcal | 16g protein | 16g fat | 35g carbs

7. Italian Frittata with Courgette and Pecorino

A flat, oven-finished omelette that slices like a pie and keeps for two days in the fridge - one of the best make-ahead breakfasts on this list.

Ingredients (serves 4)

• 6 eggs
• 2 medium courgettes, thinly sliced
• 1 small onion, thinly sliced
• 40g pecorino or parmesan, grated
• 2 tbsp olive oil
• Small handful of fresh mint or basil, torn
• Salt and black pepper

Instructions

1. Preheat the grill to high. Heat the olive oil in a 24cm ovenproof frying pan over medium heat. Add the onion and courgettes and cook for 8-10 minutes until soft and lightly golden.
2. Beat the eggs with the cheese, herbs and seasoning. Pour into the pan over the vegetables.
3. Cook over low heat for 5-6 minutes until the edges are set but the centre is slightly wobbly.
4. Transfer the pan to the grill for 2-3 minutes until the top is golden and just set.
5. Slide onto a board, cut into wedges and serve warm or at room temperature.

Nutrition per serving: ~230 kcal | 15g protein | 17g fat | 4g carbs

For a full week of Mediterranean eating including all three meals, the 7-day Mediterranean meal plan maps it out in detail. For the broader picture of what Mediterranean eating involves, see the Mediterranean diet beginner's guide.

If you are unsure what your calorie and protein targets should be in the first place, Consillar's free calculators - including a TDEE and protein calculator - take two minutes to run.