15+ Mediterranean Diet Breakfast Recipes for Gut Health

Starting your day on a healthy note is easy with these satisfying Mediterranean diet breakfast recipes. The Mediterranean diet is considered one of the healthiest eating patterns around, and prioritizes staple ingredients like whole produce, legumes, lean protein and grains. It’s also been known to provide a variety of health benefits, including supporting heart health and reducing inflammation. 

Each of these Mediterranean diet dishes also contains at least 6 grams of fiber and includes probiotic and/or prebiotic foods like strained (Greek-style) yogurt , kefir, beans and oats, to meet our gut healthy parameters. Try options like our Black Bean & Pepper Jack Quiche and Blueberry-Coconut-Walnut Baked Oatmeal for a nourishing morning meal that will help you feel your best.

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Green Smoothie

Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia Bayless.

This vibrant smoothie is a refreshing way to start your day. The spinach blends in seamlessly without overpowering the sweet tropical flavors. Banana adds a creamy texture, while mango and pineapple bring natural sweetness and a bright, sunny taste.

Black Bean & Pepper Jack Quiche

Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia Bayless.

This savory quiche features a creamy egg filling packed with fiber-rich black beans, sweet peppers and spicy pepper Jack cheese for a flavorful kick. If you want to tame the heat, Monterey Jack cheese can be used in its place.

Blueberry-Peach Chia Seed Smoothie

Photographer: Victor Protasio, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah Grennwood.

This chia seed smoothie is a nutrient-packed drink that’s perfect for your next breakfast. It blends frozen peaches and sweet frozen blueberries with a splash of almond milk and yogurt for a creamy, fruity base.

Blueberry-Coconut-Walnut Baked Oatmeal

Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Priscilla Montiel

This baked oatmeal gets natural sweetness from banana and dates with bursts of juicy blueberries and a nutty crunch from walnuts. This hearty dish is perfect for meal prep or sharing at brunch, offering a nutritious start to your day. Serve it warm with a dollop of yogurt.

Anti-Inflammatory Breakfast Bowl

Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley

This colorful, satisfying breakfast grain bowl is a nutritional powerhouse, packed with ingredients like black beans, roasted broccoli and beets, plus an egg that’s cooked just right.

Anti-Inflammatory Strawberry Chia Pudding

Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley

This strawberry chia pudding is a convenient grab-and-go breakfast with plenty of anti-inflammatory benefits. Strawberries are loaded with antioxidants, while chia seeds offer omega-3 fatty acids, fiber and protein—all key nutrients that can help lower inflammation.

Creamy Raspberry-Peach Chia Seed Smoothie

Photographer: Morgan Hunt Glaze, Prop Stylist: Abby Armstrong, Food Stylist: Margaret Monroe Dickey

Chia seeds add a healthy dose of fiber to keep you full and satisfied. The natural sweetness of frozen peaches combined with dates and the tangy brightness of raspberries make every sip refreshing and satisfying.

Shredded Wheat with Raisins & Walnuts

Photographer: Jake Sternquist, Food Stylist: Holly Dreesman, Prop Stylist: Lexi Juhl

This shredded wheat bowl is an easy breakfast to reach for when you want something quick with plenty of fiber and healthy fats from the nuts and dried fruit. For a no-added-sugar breakfast, be sure to use unsweetened shredded wheat cereal.

Orange Peel Smoothie

Photographer: Robby Lozano, Food Stylist: Tricia Manzanero, Prop Stylist: Josh Hoggle

This creamy smoothie makes the most of the entire orange—peel and all. In addition to cutting down on food waste, studies suggest that orange peel is a powerhouse for gut health.

Avocado Toast with Burrata

Burrata (cream-filled fresh mozzarella cheese) takes this avocado toast recipe to the next level for a weekday-friendly breakfast.

Berry-Green Tea Smoothie

Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley

This vibrant smoothie combines antioxidant-rich berries, green tea and omega-3-rich chia seeds with the natural sweetness of dates, blending into a delicious, healthy drink. It’s perfect for starting your day or as a post-workout recovery drink.

Chickpea & Kale Toast

Ted & Chelsea Cavanaugh

Chickpeas and kale are layered on a slice of crisp toast and garnished with crumbled feta for a savory breakfast that is satisfying and delicious.

Baked Eggs in Tomato Sauce with Kale

Ali Redmond

These three-ingredient tomato-simmered eggs are so easy, thanks to pantry staples you likely have on hand. To make these baked eggs more like eggs in purgatory, look for a spicy tomato sauce and don’t forget some whole-wheat bread for dipping.

Anti-Inflammatory Breakfast Smoothie

Photographer: Morgan Hunt Glaze, Food Stylist: Julian Hensarling, Prop Stylist: Shell Royster

This mango green smoothie gets bright tart flavor from frozen passion fruit, and inflammation-fighting benefits from fresh kale. Dates add natural sweetness without added sugar. While cilantro may not be a typical smoothie ingredient, we love the herbal notes it adds to this smoothie.

Breakfast Beans with Microwave-Poached Egg

In Costa Rica, this popular breakfast bean dish is called gallo pinto, which means spotted rooster, referring to the dark beans amid the pale rice. We call for cooked barley here, but you can use whatever leftover cooked grain you may have on hand.

Skillet Eggs with Tomatillos & Spinach

This healthy skillet recipe features eggs cooked in a mixture of spinach, herbs and tomatillos. Garnish with a touch of harissa—a fiery chile paste—and dip some toasted whole-grain country bread into the jammy yolks.

Berry-Kefir Smoothie

Ana Cadena

Get a probiotic boost at breakfast when you add kefir to your smoothie. Feel free to use any berries and nut butter you have on hand in this healthy smoothie recipe.