Mediterranean Diet Breakfast Within 300 Calories

Mediterranean Diet Breakfast Within 300 Calories

Mediterranean Diet Breakfast Within 300 Calories

The Mediterranean diet is considered among the healthiest in the world. The Mediterranean diet consists of plant-based dishes, such as fruit and vegetables, whole grains, olive oil, and nuts. Fish is consumed less often than red meat.

A Mediterranean diet breakfast can include several nutritious foods. These foods are high in protein and fiber and can be added to many different types of cereals and muesli. They are also an excellent addition to yogurt and ricotta. In addition, almond butter is an excellent drizzle over whole-grain pancakes. Eggs are another fantastic choice for a Mediterranean breakfast. They can be scrambled with feta cheese or smoked salmon on toast.

The Mediterranean diet is known for its health and weight loss benefits. This diet emphasizes the consumption of whole grains, vegetables, and fruits. It also emphasizes eating in moderation and avoiding processed foods. 

This diet is good for your heart and reduces chronic disease risk factors like hypertension and obesity. Studies have also shown that eating more plant-based foods reduces inflammation in the body.

We gathered a list of the best breakfasts under 300 calories from the famous Mediterranean Diet so that you can enjoy all the health benefits with none of the sacrifices.

Oatmeal with Fruit and Nuts 

This healthy breakfast is made by combining oatmeal with fruit and nuts. Nuts are rich in monounsaturated fats and polyunsaturated fats. They also contain a high amount of fiber, which helps to keep your digestive system healthy in the long run. Nuts can be spread on blueberry muffins or used in other healthier recipes.

To make your breakfast more filling, we recommend adding yogurt to the bowl before eating. Then, if you like more protein and sweetness, you can add some raisins.

This healthy breakfast makes approximately one serving of 18g of carbohydrates and 34g of protein (2G of fiber). The total calorie count is 293 calories per serving, making it a great way to start your day.

Baked Eggs and Vegetable

A baked egg and vegetable recipe is one of the most popular breakfasts with under 300 calories. It is a rustic dish with minimal calories packed with flavor and protein. While it takes a little longer to prepare than other recipes, it is a delicious and filling way to start your day.

Eggs are a staple of Mediterranean cuisine. They are heart-healthy and have plenty of fiber. Using eggs in a savory base with vegetables and herbs is an excellent choice for a tasty breakfast. Adding smoked salmon or canned salmon to your eggs will give your meal an added omega-3 boost. You can also include some quinoa to give you the fiber you need.

This recipe is also great for those on a low-carb diet. It has only seven grams of carbohydrates and 180 calories per serving. It is a great way to incorporate vegetables into your breakfast without adding too much. There are many excellent, healthy options when following a Mediterranean diet.

Baked eggs can be made with vegetables, feta cheese, and fresh herbs. Instead of sun-dried tomatoes, you can use harissa paste or canned tomatoes. For a tasty and filling breakfast, you can serve it with whole-wheat pita slices. You can eat it cold or warm. This protein-packed breakfast is a great way to stave off hunger and curb cravings throughout the day.

If you are on a budget, you can also prepare baked eggs and vegetables on the weekend. For example, you can use leftover vegetables to fill a muffin. Another option is to make individual frittatas. Then, you can cook them the night before and reheat them quickly for breakfast.

Egg Poached Pancakes

Another healthy breakfast recipe that is low-carb and gluten-free is an egg poached. This low-carb recipe can be ready in less than 30 minutes. It can also be made with various vegetables like broccoli, beets, and carrots. The best part is that it is delicious and only 201 calories per serving.

This protein-packed breakfast is the perfect way to start the day. It’s delicious and healthy and is only two hundred and sixty calories per serving. Try topping it with ricotta cheese or sweet, spicy Harissa sauce. The recipe comes together quickly and is an excellent choice for a quick breakfast.

It’s essential to have a protein-rich breakfast because it helps control blood glucose and insulin levels. This helps control cravings and may reduce the risk of diabetes. Moreover, protein helps you feel full longer, which helps you make smarter food choices throughout the day.

Choosing a healthy breakfast is crucial to your success in the Mediterranean diet. This meal can give you the energy to start the day and curb your appetite until lunchtime. By eating between 300 and 400 calories a day, you’ll be able to curb your appetite until lunchtime and get a head start on the day.

Avocado Toast

Avocado toast can also be an excellent option for a healthy breakfast. The avocado is loaded with vitamins and minerals and pairs well with eggs. You can also add muesli, a grain cereal free of oil and sweeteners.


While eating bacon can be considered a part of the Mediterranean diet, it should be done in moderation. Bacon contains a high-fat content, so a serving should be consumed in moderation. You can remove the fat using an air fryer for cooking your bacon.

A single 8-gram slice of bacon will add about 43 calories to your daily total, so it’s essential to spread the servings of bacon throughout the day. Remember that bacon is a delicious food, and you can balance calories with healthy foods. You can also opt for bacon bits.


Eggs are another option for breakfast. They are a good source of protein and fiber. They are a great addition to cereal, muesli, or even drizzled-over whole-grain pancakes. You can also add smoked salmon to your eggs for a Mediterranean-style breakfast. Other options include scrambled eggs with feta cheese.

You can also try an egg recipe for a low-carb, high-protein breakfast. It contains only seven grams of carbohydrates and only 182 calories per serving. Eggs are also an easy protein source that pairs well with vegetables. A simple omelet with chopped vegetables is another excellent choice for a healthy breakfast.

Egg Muffins

Egg muffins are another healthy Mediterranean breakfast. These muffins are only 65 calories per pop. You can make enough of them to last for a week. You can also include vegetables in these muffins. For example, snow peas are an excellent source of fiber and folate. You can also add ricotta or honey for sweetness. You can also use avocados to make a vegan version of these muffins. 

Avocados can also be added to a whole-grain bagel. Another good option for a healthy Mediterranean breakfast is avocado and a fried egg. You can even use feta cheese instead of eggs.

Smoked Pork

Besides eggs, another healthy breakfast option is smoked pork. Although smoked bacon is not the same as the original, it contains a lot of flavors and is often used in cooking. You can even add it to any dish to add protein. However, you must ensure you add it in moderation and don’t sacrifice any essential micronutrients.


High-fiber beans are also an excellent choice for a Mediterranean diet breakfast. They provide protein and fiber that can help you stay full longer. Nuts also contain healthy unsaturated fat that will give you sustained energy. Nuts also promote heart health. Seeds are also great additions to any breakfast. They provide essential nutrients like magnesium and potassium, which help keep blood vessels healthy and nerves functioning.


You can get many great benefits from bananas on the Mediterranean diet, including decreased heart disease and stroke risk. This diet is high in vegetables, legumes, and whole grains and is low in saturated fat and red meat. In addition, it contains a healthy balance of monounsaturated fat.

This diet is full of whole grains high in fiber and nutrients. These fibers keep you fuller for longer. It also contains healthy fats like olive oil and avocados. These fats help to lower your cholesterol levels. You can also have more bananas than usual if you follow the Mediterranean diet.

Bananas are a great source of potassium and fiber and can be a part of a nutritious Mediterranean diet breakfast. High-fiber beans and nuts also provide protein and healthy unsaturated fats. These fats help to boost your energy levels and support your heart health. You can also add avocado to your breakfast, which contains vitamin E and potassium.

Breakfast Bars

Another delicious way to incorporate Mediterranean staples into a single meal is to make breakfast bars. They’re convenient and healthy. You can make a batch of these delicious bars in less than half an hour and have eight tasty bars ready to eat in no time. These are perfect for busy mornings and fit into the Mediterranean diet breakfast plan.