mixetto/Getty Images If you got up on the wrong side of the bed, you can always salvage your morning by opting for a Mediterranean diet anti-inflammatory breakfast. You’ve likely heard of the Mediterranean diet —the not-too-rigid meal plan prioritizing healthy fats, produce and lean and plant-based proteins. While it’s […]
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If you got up on the wrong side of the bed, you can always salvage your morning by opting for a Mediterranean diet anti-inflammatory breakfast.
You've likely heard of the Mediterranean diet—the not-too-rigid meal plan prioritizing healthy fats, produce and lean and plant-based proteins. While it's known and beloved as a tool for weight loss, research also suggests that the Mediterranean diet has anti-inflammatory benefits.
As for why that matters? Basically, inflammation within the body is a natural response to invaders and can help the body heal quickly, according to Cleveland Clinic. However, chronic inflammation can build up and lead to significant health problems like heart disease and type 2 diabetes.
Diet is one way to lower that risk, and a daily Mediterranean diet anti-inflammatory breakfast lets you hit the ground running. To help you get started, registered dietitians shared their thoughts on Parade recipes (Mediterranean diet granola included). Keep reading for what they said.
Related: Here's Your 30-Day Dietitian-Approved Mediterranean Diet Meal Plan
22 Mediterranean Diet Anti-Inflammatory Breakfast Ideas
1. Whole wheat blueberry scones
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Mediterranean diet pancakes? Forget that! These whole-wheat blueberry scones are a delightful twist on the classic bakery item. Destini Moody, RD, CSSD, LD, a registered dietitian with Top Nutrition Coaching, says you can reduce inflammatory fats in this recipe by replacing the butter with olive oil.
Get the whole wheat blueberry scones recipe.
2. Blueberry-baked oatmeal
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Chef Jon Ashton's blueberry baked oatmeal is full of blueberries (obviously) and bananas. However, one registered dietitian called attention to the maple syrup.
"When following the Mediterranean diet, you’ll want to try and limit added sugars in favor of whole food sources," says Emily Hirsch, MS, RD, the owner of South Charlotte Nutrition. "Therefore, you could replace the maple syrup with extra mashed bananas and add more blueberries to naturally sweeten the dish while increasing your intake of vitamins, minerals and antioxidants."
Get the blueberry-baked oatmeal recipe.
3. Jon Ashton's overnight vanilla oats with mango
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Moody suggests opting for a nonfat half-and-half to lower unhealthy fat content—ditto for the yogurt. "Choose nonfat vanilla yogurt, preferably Greek, to make it more Mediterranean diet-friendly," Moody suggests.
Get Jon Ashton's overnight vanilla oats with mango recipe.
4. Feel Good Foodie's baked oats
Feel Good Foodie
This TikTok-famous baked oats recipe from Feel Good Foodie combines cocoa powder, banana, rolled oats and maple syrup and is ready in five minutes. While delicious and convenient, Moody says it needs a bit of tweaking to align with the Mediterranean diet and reduce anti-inflammatory ingredients (like the high-sugar maple syrup).
"Use liquid monkfruit sweetener, but cut the quantity in half as it’s much sweeter than sugar," Moody says. "This substitute will reduce the content of added sugar."
Get Feel Good Foodie's baked oats recipe.
5. Green Machine smoothie
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A green-hued smoothie looks healthy, and this recipe calls for good-for-you ingredients like kale, bananas and pineapple. Moody suggests opting for skim milk.
Get the Green Machine smoothie recipe.
6. Cheeky Monkey smoothie
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Low-fat plain yogurt, peanut or almond butter, honey and two frozen bananas hit the sweet spot in this recipe. "Consider replacing the honey with a Medjool date for natural sweetness and added fiber," Hirsch says. Moody recommends choosing skim milk for this smoothie, too.
Get the Cheeky Monkey smoothie recipe.
7. Raspberry mint julep
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The raspberry mint julep smoothie recipe calls for frozen raspberries, honey, an apple and cucumbers. It is a perfect way to start Derby Day or any day. The sipper is refreshing, and so is this Hirsch-approved tweak: "Since leafy greens are central to the Mediterranean diet, add a handful of mild greens like spinach, which will boost the nutritional value of your smoothie without compromising the taste," Hirsch says.
Get the raspberry mint julep smoothie recipe.
8. Microwave granola
Microwave granola
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Mediterranean diet granola that is ready in five minutes? Come right up—with some twists.
"Consider adding seeds like chia, flax or sunflower for additional omega-3’s and fiber, which are a key part of the Mediterranean diet," Hirsch says. Moody suggests making the granola a part of the meal rather than the whole shebang. "Enjoy this granola mixed into plain, nonfat Greek yogurt, in a bowl with skim milk, or add some protein powder and form into balls for a sweet, crunchy snack," Moody says.
Get the microwave granola recipe.
9. Overnight oats and Greek yogurt parfait with berries
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Hirsch loves the berries in this recipe, though she recommends throwing in pomegranate seeds as well. "They are packed with antioxidants, fiber and vitamin C, making them a perfect addition to your Mediterranean-friendly overnight oats," Hirsch says.
Get the overnight oats and Greek yogurt parfait with berries recipe.
10. Melissa d'Arabian's chia seed pudding
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There is no need to add chia seeds to this Mediterranean diet recipe—they're a key component. Still, Hirsch has some suggestions, like using plant-based milk like oat milk. She also suggests cardamom or nutmeg if you need more flavor than cinnamon provides.
Get Melissa d'Arabian's chia seed pudding recipe.
11. Granola cups with yogurt
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It's possible to have Mediterranean diet granola. To align this recipe more with the eating plan, Hirsch suggests using extra virgin olive oil instead of canola. "It adds heart-healthy monounsaturated fats," Hirsch says.
Get the granola cups with yogurt recipe.
12. Quinoa mango bowl
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This recipe comes from the appetizing-sounding Joyous Health: Eat And Live Well Without Dieting by Joy McCarthy. It's certainly got a lot going for it.
"This breakfast aligns well with Mediterranean diet principles," says Dr. Chris Mohr, Ph.D., RD, a fitness and nutrition advisor at Garage Gym Reviews. "Quinoa provides whole grains and protein, while mango offers antioxidants and fiber." Dr. Mohr says omega-3s, like those found in walnuts or almonds, will boost anti-inflammatory properties.
Get the quinoa mango bowl recipe.
13. Egg sandwich
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Eggs can get a bad rep, but that's not where Dr. Mohr is focusing his attention on this recipe. "Eggs are a good source of protein and nutrients, but this recipe could be more Mediterranean-friendly," Dr. Mohr says. "Swap the English muffin for whole grain bread, and add some vegetables like spinach or tomatoes. Try using olive oil instead of using butter for cooking. Consider adding avocado for healthy fats and fiber." You could also supplement with some breakfast-friendly fruit.
14. Rise and shine oatmeal breakfast bars
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Dr. Mohr likes the choice of whole-grain oats, but he cautions that this breakfast bar recipe involves a ton of added sugar.
"Reduce the brown sugar and honey, and rely more on the natural sweetness of dried fruits," Dr. Mohr says. "Add some chopped nuts or seeds for healthy fats and extra protein. Try using olive oil instead of using vegetable oil."
Get the rise and shine oatmeal breakfast bars recipe.
15. Lox, cream cheese and tomato on a whole-grain tortilla
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Lisa Moskovitz, RD, CDN, the CEO of NY Nutrition Group, shared this recipe for Parade in 2024 to help people find egg-free, high-protein breakfasts. Dr. Mohr digs it.
"This is a protein-rich breakfast with healthy fats from the salmon," Dr. Mohr says. "To make it more Mediterranean, use a whole-grain pita instead of a tortilla. Replace some of the cream cheese with mashed avocado or hummus. Add some cucumber slices and a sprinkle of capers for extra vegetables and flavor."
Get the lox, cream cheese and tomato on a whole-grain tortilla recipe(see: number 3).
16. Avocado toast and cottage cheese
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Moskovitz also sent this one that plays off a brunch favorite (avocado toast) and an ingredient revived by TikTok (cottage cheese). Trend talk aside: "This is a nutrient-dense breakfast that fits well with the Mediterranean diet," Dr. Mohr says. "The avocado provides healthy fats, while cottage cheese offers protein." Whole grain bread and cherry (tomatoes) on top boost nutrients.
Get the avocado toast and cottage cheese recipe (see: number 7).
17. High-protein cereal with strawberries and flax seed
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If your budget has room for high-protein cereal, go for it, says Cara Harbstreet, MS, RD, LD of Street Smart Nutrition. Harbstreet points out that high-protein cereals can be pricy. "You can also add protein from milk or pair with another protein source," Harbstreet says.
Get the high-protein cereal with strawberries and flax seed recipe (see: number 8).
18. Turkey and cheese whole-grain breakfast wraps
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Harbstreet recommends adding some produce to this protein-packed recipe. She suggests sliced onions, leafy greens and tomatoes. Avocado adds fiber and a heart-healthy fat.
Get the turkey and cheese whole-grain breakfast wrap recipe (see: number 11).
19. Toasted oatmeal
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This recipe is only for the oatmeal. Harbstreet suggests balancing it with a protein source and fruit, nuts and seeds.
Get the toasted oatmeal recipe.
20. Sheet-pan eggs
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This sheet-pan egg recipe is a good, protein-filled start to a lazy weekend morning. Harbstreet suggests adding more Mediterranean diet breakfast toppings, like leafy green veggies.
Get the sheet pan eggs recipe.
21. Banana cashew flax smoothie
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You can customize this banana cashew flax smoothie. Prefer peanut butter to cashew butter? You do you. Kale or spinach are also easy to throw in for more nutrients. Harbstreet suggests adding natural sweetness like dates, which you can pit and soak in warm water before blending.
Get the banana cashew flax smoothie recipe.
22. Turmeric crush smoothie
This DIY riff on the Erewhon Turmeric Crush smoothie caught our eye when Nicole Keshishian Modic of @kalejunkie posted her recipe in 2021. It calls for ingredients like carrot juice, mango, pineapple and "any supplements and powders you wish to add." Harbstreet notes that it's best to pause before adding any of those.
"It's good recipe—just be mindful about supplements," Harbstreet says. "They may not be as beneficial as you’re led to believe, and should be third-party tested for safety and quality."
Get the turmeric crush smoothie recipe.
Up Next:
21 High-Protein Lunch Ideas (With Registered Dietitian-Approved Tweaks)
Sources:
- The anti-inflammatory effects of a Mediterranean diet: a review. Current Opinion in Clinical Nutrition and Metabolic Care.
- Inflammation. Cleveland Clinic.
- Destini Moody, RD, CSSD, LD, a registered dietitian with Top Nutrition Coaching
- Emily Hirsch, MS, RD, the owner South Charlotte Nutrition
- Dr. Chris Mohr, Ph.D., RD, a fitness and nutrition advisor at Garage Gym Reviews
- Cara Harbstreet, MS, RD, LD of Street Smart Nutrition
