The Mediterranean Breakfast Plate Recipe is a wholesome and flavorful meal inspired by the fresh ingredients of Mediterranean cuisine. Featuring a combination of protein, healthy fats, and fiber, this dish is perfect for a balanced and energizing start to the day. With fresh vegetables, creamy cheese, olives, and eggs, this breakfast plate is not only nutritious but also incredibly satisfying.
This guide will walk you through how to assemble the perfect Mediterranean Breakfast Plate, with variations, tips, and serving suggestions.
Ingredients
- 2 boiled or poached eggs
- 1/2 cup cherry tomatoes, halved
- 1/4 cucumber, sliced
- 1/4 cup Kalamata olives
- 1/4 cup feta cheese, crumbled
- 1/2 avocado, sliced
- 1 tablespoon extra virgin olive oil
- 1 teaspoon za’atar seasoning (optional)
- 1 whole wheat pita or sourdough toast
- 1 tablespoon hummus or tzatziki
- Salt and pepper, to taste
Preparation
Step 1: Prepare the Eggs
Boil or poach the eggs to your preferred doneness. If boiling, cook for 7-8 minutes for a soft yolk or 10-12 minutes for a firm yolk. Let cool slightly and peel.
Step 2: Assemble the Plate
Arrange the sliced cucumber, cherry tomatoes, olives, and avocado on a large plate.
Step 3: Add the Cheese and Bread
Crumble the feta cheese over the plate and place the pita or toast on the side.
Step 4: Drizzle and Season
Drizzle extra virgin olive oil over the vegetables and sprinkle with za’atar seasoning for extra Mediterranean flavor. Add salt and pepper to taste.
Step 5: Serve and Enjoy
Add a spoonful of hummus or tzatziki on the side and serve immediately.
Variations
- Vegan Option: Swap eggs and cheese for extra hummus, avocado, and chickpeas.
- Protein Boost: Add grilled chicken or smoked salmon for more protein.
- Spicy Twist: Sprinkle red pepper flakes or add pickled jalapeños for a kick.
- Low-Carb Version: Skip the pita and add extra greens like arugula or spinach.
Cooking Notes
- Egg Texture: Adjust boiling time based on your preference for soft or hard yolks.
- Fresh Ingredients: Use high-quality olive oil, ripe tomatoes, and fresh cucumbers for the best taste.
- Storage Tip: Keep chopped veggies in an airtight container for easy meal prep.
- Serving Size: Adjust portion sizes based on dietary needs and preferences.
Serving Suggestions
- With Fresh Juice: Pair with orange juice or a smoothie for a refreshing combo.
- With Herbal Tea: Mint or chamomile tea complements the Mediterranean flavors.
- As a Brunch Spread: Serve alongside other small plates like falafel or stuffed grape leaves.
- For Meal Prep: Pre-cut the vegetables and store separately for quick assembly.
Mediterranean Breakfast Plate Tips
- Use Whole Foods: Stick to minimally processed ingredients for the best health benefits.
- Customize Your Plate: Swap out vegetables and toppings based on personal preference.
- Make It a Wrap: Roll everything into a pita for a portable breakfast option.
- Balance the Flavors: Adjust salt, acidity (lemon juice), and spices to your liking.
Prep Time: 10 minutes
Cooking Time: 8 minutes
Total Time: 18 minutes
Nutritional Information (per serving)
- Calories: 400
- Protein: 20g
- Carbohydrates: 30g
- Fat: 25g
- Sugar: 4g
- Sodium: 600mg
FAQs
Can I make this meal ahead of time?
Yes! Prep the veggies and store them separately for quick assembly.
What can I substitute for pita bread?
Try whole-grain toast, rice cakes, or even roasted sweet potatoes.
How do I keep avocado from browning?
Squeeze a little lemon juice over it to maintain freshness.
Can I add meat to this dish?
Absolutely! Grilled turkey, prosciutto, or smoked salmon work great.
What if I don’t like olives?
Swap olives for sun-dried tomatoes or capers for a similar salty bite.
Conclusion
The Mediterranean Breakfast Plate Recipe is a healthy, flavorful, and well-balanced way to start your day. Packed with fresh vegetables, protein, and healthy fats, this meal keeps you full and energized. Whether you enjoy it as a quick weekday breakfast or a leisurely brunch, it’s a delicious and nutritious way to embrace Mediterranean flavors!
Print
Mediterranean Breakfast Plate Recipe
- Total Time: 18 min
Ingredients
Ingredients
- 2 boiled or poached eggs
- 1/2 cup cherry tomatoes, halved
- 1/4 cucumber, sliced
- 1/4 cup Kalamata olives
- 1/4 cup feta cheese, crumbled
- 1/2 avocado, sliced
- 1 tablespoon extra virgin olive oil
- 1 teaspoon za’atar seasoning (optional)
- 1 whole wheat pita or sourdough toast
- 1 tablespoon hummus or tzatziki
- Salt and pepper, to taste
Instructions
Preparation
Step 1: Prepare the Eggs
Boil or poach the eggs to your preferred doneness. If boiling, cook for 7-8 minutes for a soft yolk or 10-12 minutes for a firm yolk. Let cool slightly and peel.
Step 2: Assemble the Plate
Arrange the sliced cucumber, cherry tomatoes, olives, and avocado on a large plate.
Step 3: Add the Cheese and Bread
Crumble the feta cheese over the plate and place the pita or toast on the side.
Step 4: Drizzle and Season
Drizzle extra virgin olive oil over the vegetables and sprinkle with za’atar seasoning for extra Mediterranean flavor. Add salt and pepper to taste.
Step 5: Serve and Enjoy
Add a spoonful of hummus or tzatziki on the side and serve immediately.
Notes
- Egg Texture: Adjust boiling time based on your preference for soft or hard yolks.
- Fresh Ingredients: Use high-quality olive oil, ripe tomatoes, and fresh cucumbers for the best taste.
- Storage Tip: Keep chopped veggies in an airtight container for easy meal prep.
- Serving Size: Adjust portion sizes based on dietary needs and preferences.
- Prep Time: 10 min
- Cook Time: 8 min
Nutrition
- Calories: 400
- Sugar: 4 g
- Sodium: 600 mg
- Fat: 25 g
- Carbohydrates: 30 g
- Protein: 20 g