8 Dietitian-Approved Mediterranean Diet Egg Recipes By Registered Dietitian Maya Oueichek, MBA, RDN
Eggs are a common ingredient found in numerous kitchens and for a good reason. Their versatility makes them suitable for any mealtime, as they are both tasty and readily available. Within the Mediterranean diet, eggs are a valuable protein source and serve as a base for incorporating nutrient-rich foods such as vegetables, whole grains, and healthy fats.
In what way do these recipes adhere to the Mediterranean Diet Eating Pattern?
Rich in Fresh Vegetables
Uses Healthy Fats
Whole Grains
Lean Proteins
Herbs and Spices
Minimal Processed Foods
Dairy in Moderation
Colorful and Varied
1. Open Face Breakfast Pita
This Open Face Breakfast Pita recipe is a delicious way to start your day and incorporate whole grains into your diet.
Link To The Full Recipe: https://www.mayazbites.com/post/open-face-breakfast-pita
2. Mediterranean Diet Breakfast Quinoa with Chickpeas & Sumac
One of the cornerstones of a healthy Mediterranean diet is incorporating various protein sources throughout your meals. This keeps your meals interesting and ensures you get a complete range of essential amino acids. This Mediterranean Diet Breakfast Quinoa recipe with Chickpeas & Sumac is a perfect example! It combines protein powerhouses like quinoa, chickpeas, and eggs into one delicious and satisfying dish.
Link To The Full Recipe: https://www.mayazbites.com/post/mediterranean-diet-breakfast-quinoa-with-chickpeas-sumac
3. Mediterranean Diet Gluten and Dairy-Free Breakfast Tacos
These gluten and dairy-free breakfast tacos are a perfect way to kickstart your day with a burst of flavor and energy. As a Registered Dietitian who shares healthy recipes, breakfast tacos are one of my most popular recipes. Packed with wholesome ingredients and customizable to your taste, these tacos are a delightful morning treat. This recipe like always follows a Mediterranean Diet eating pattern and requires minimal time and cooking skills.
Link To The Full Recipe:https://www.mayazbites.com/post/mediterranean-diet-breakfast-taco
4. Mediterranean Diet Pan Bagnat, Classic French Tuna Sandwich Recipe
This classic French tuna sandwich isn't just any sandwich; it's a Salade Niçoise nestled in a warm embrace of bread! While countless variations incorporate ingredients like anchovies and radishes, this recipe reflects how I savored it growing up. "Bagnat" translates literally to "bathed," hinting at the secret behind its name: the bread soaks in a delightful vinaigrette, transforming into a juicy masterpiece. This unique feature also makes it ideal for pre-batching and prepping, a perfect grab-and-go lunch with built-in flavor development.
Link To The Full Recipe:https://www.mayazbites.com/post/mediterranean-diet-pan-bagnat-classic-french-tuna-sandwich-recipe
5. Mediterranean Diet Saffron & Eggs Bagel Sandwich Healthy Recipe
Bursting with protein from the eggs, healthy fats from the avocado and olive oil, and fiber from the whole-grain bagel and veggies, this bagel sandwich keeps you energized and feeling full until lunchtime.
Link To The Full Recipe:https://www.mayazbites.com/post/mediterranean-diet-saffron-eggs-bagel-sandwich-healthy-recipe
6. Mediterranean Diet Jalapeño Cheddar Savory Oatmeal Recipe
Are you tired of the same sweet oatmeal every morning? Well, switch up your breakfast routine with this Mediterranean Diet Jalapeño Cheddar Savory Oatmeal! Sweet oats might not be everyone's cup of tea, and this savory twist is a delightful alternative. It's a fun new recipe to experiment with, bringing health and flavors to your breakfast table.
Link To The Full Recipe:https://www.mayazbites.com/post/mediterranean-diet-jalape%C3%B1o-cheddar-savory-oatmeal-recipe
7. Mediterranean Diet Protein Avocado Toast Recipe
Avocado toast - the trend that refuses to die, and rightfully so! Creamy, delicious, and surprisingly versatile, it's no wonder this breakfast superstar has taken the world by storm. But let's be honest, sometimes it needs a little more oomph, especially if you're looking for a sustained energy boost throughout the morning. That's where this Mediterranean Protein Avocado Toast comes in! It takes all the classic goodness you love and amps it up with protein, fiber, and healthy fats for a truly satisfying and brain-powering breakfast.
Link To The Full Recipe: https://www.mayazbites.com/post/mediterranean-diet-protein-avocado-toast-recipe
8. Mediterranean Diet Smoked Salmon Breakfast Plate
Start your day with a vibrant, nutrient-packed breakfast that embodies the essence of the Mediterranean diet. This Smoked Salmon Breakfast Plate is a perfect blend of fresh, wholesome ingredients. With heart-healthy omega-3s from the salmon, fiber-rich whole grains, and a variety of colorful vegetables, this dish is a beautiful way to enjoy the flavors and benefits of the Mediterranean Diet
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