21 Mediterranean Diet Breakfasts That Can Help Reduce Inflammation By Leah Goggins Leah Goggins Leah Goggins is a journalist and an editor at EatingWell. She assigns and edits all kinds of news content, from delicious grocery roundups to new studies in health and nutrition. EatingWell's Editorial Guidelines Updated on October 21, 2023 Reviewed by Dietitian Jessica Ball, M.S., RD Reviewed by Dietitian Jessica Ball, M.S., RD Jessica Ball, M.S., RD, is the senior nutrition editor for EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes. EatingWell's Editorial Guidelines Close Chronic inflammation can contribute to a variety of health problems, from indigestion to achy joints. The good news is that some of our favorite nutrient-dense breakfast foods, like eggs, oats and berries, can help tamp down inflammation and its negative effects. These recipes are rich with those anti-inflammatory ingredients and can help you follow the Mediterranean diet, a customizable eating pattern that focuses on healthy fats, lean protein, whole grains and plenty of fruits and veggies. Recipes like our Muffin-Tin Omelets with Feta & Peppers and Lemon-Blueberry Yogurt Toast are healthy ways to fuel your day. Love any of these recipes? Tap "Save" to add them to MyRecipes, your new, free recipe box for EatingWell. 01 of 21 Spinach, Mushroom & Egg Casserole View Recipe Save Greg Dupree This delightful spinach, mushroom and egg casserole is layered with earthy cooked mushrooms and baby spinach, fluffy eggs and nutty cave-aged Gruyère that deepens the flavor. Serve this easy casserole for breakfast, brunch or even dinner with a green salad on the side. 02 of 21 Egg Sandwiches with Rosemary, Tomato & Feta View Recipe Save These hearty breakfast sandwiches are packed with ingredients popular in the Mediterranean diet, including feta, tomato and spinach. 03 of 21 Muffin-Tin Omelets with Feta & Peppers View Recipe Save These Greek-inspired baked mini omelets are the perfect breakfasts on the go. Mix the batter the night before, and they'll be ready to bake in the morning. Once they're baked, you can keep these tasty omelet muffins in your fridge or freezer for future meals. Double score! 04 of 21 Lemon-Blueberry Yogurt Toast View Recipe Save Photographer / Frederick Hardy II, Food Stylist / Marianne Williams, Prop Stylist / Christina Daley Here's the latest and greatest addition to your morning breakfast ritual. (Thank you, TikTok!) The yogurt mixed with the egg becomes custardy—almost like a cheese Danish—when baked, and the protein from both will give you an energy boost to tackle your day. 05 of 21 Frittata with Asparagus, Leek & Ricotta View Recipe Save Photographer / Jacob Fox, Food styling / Sue Mitchell, Food Styling / Kelsey Bulat Serve this spring-vegetable-loaded frittata with an arugula salad and a hunk of crusty bread. Tip: This recipe cooks quickly, so be sure to have all your ingredients prepped and ready to go. 06 of 21 3-Ingredient Baked Feta & Cherry Tomato Egg Muffins View Recipe Save Carolyn Hodges, M.S., RDN The baked feta and cherry tomato pasta became famous on TikTok and Instagram for good reason—the combination is delicious! Here we transformed this trend into a super simple three-ingredient breakfast option you can enjoy all week long. All you need to do is fill muffin cups with halved cherry tomatoes and cubed feta, then fill with beaten eggs and optional fresh basil and bake until set. It's an easy, oh-so-tasty way to start your morning. 07 of 21 3-Ingredient Overnight Berry Muesli View Recipe Save Carolyn Hodges Using prepared muesli is an easy way to add different grains, nuts and dried fruit to your overnight oats, without needing to buy them separately. Opt for frozen mixed berries instead of fresh, as frozen berries will release juices as they thaw in the fridge. 08 of 21 Mixed-Berry Breakfast Smoothie View Recipe Save Clara Gonzalez Smoothies are popular for breakfast, but many don't have enough calories or nutrients to be considered a complete meal. This creamy berry smoothie has the perfect balance of protein, carbohydrates and fat, and will keep you satisfied until your next meal. 09 of 21 Muffin-Tin Spinach & Mushroom Mini Quiches View Recipe Save Switch up your morning routine with these easy vegetarian mini quiches. Earthy mushrooms and spinach pair nicely with rich and creamy Gruyère cheese. Serve them on a platter with a fresh fruit salad for a simple weekend brunch. 10 of 21 Spinach & Egg Scramble with Raspberries View Recipe Save Jen Causey This quick egg scramble with hearty bread is one of the best breakfasts for weight loss. It combines protein-packed eggs and superfood raspberries with filling whole-grain toast and nutrient-rich spinach. The protein and fiber help fill you up and keep you going through the morning. 11 of 21 'Egg in a Hole' Peppers with Avocado Salsa View Recipe Save Colorful bell pepper rings stand in for bread in this healthy version of egg in a hole. Cook an egg inside the peppers and top with a vibrant avocado salsa for a cheerful breakfast. 12 of 21 Chocolate-Banana Protein Smoothie View Recipe Save Red lentils give this smoothie a plant-based protein boost. To make this smoothie vegan, try using unsweetened coconut beverage or almond milk in place of the dairy milk. 13 of 21 Peanut Butter-Banana English Muffin View Recipe Save Peanut butter and banana are the original power couple. Top a simple toasted English muffin with the duo, then sprinkle everything with a hit of ground cinnamon for a healthy breakfast of champions. 14 of 21 Zucchini, Corn & Egg Casserole View Recipe Save This healthy casserole is essentially a crustless quiche brimming with fresh summer vegetables. Bake it up for an elegant summer brunch or a casual backyard barbecue. 15 of 21 Baked Eggs in Tomato Sauce with Kale View Recipe Save You can make these three-ingredient tomato-simmered eggs with things you probably already have on hand in your freezer and pantry. 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. 16 of 21 Muffin-Tin Omelets with Bell Pepper, Black Beans & Jack Cheese View Recipe Save Let your muffin tin help you meal-prep a week's worth of protein-rich vegetarian muffin-tin eggs with a Southwestern spin to stash in the fridge or freezer for those extra-busy mornings. 17 of 21 White Bean & Avocado Toast View Recipe Save Mashed avocado and white beans make for a fiber-rich and creamy topping, the perfect partner for a crispy slice of toast. Try it for a quick breakfast or snack. 18 of 21 Baked Blueberry & Banana-Nut Oatmeal Cups View Recipe Save Jamie Vespa Muffins meet oatmeal in these moist and tasty grab-and-go oatmeal cups. The nutty flavor of the pecans and the sweetness from fresh blueberries and banana make for an extra-tasty snack or breakfast. Make a batch on the weekend and keep them in your fridge or freezer for quick and easy breakfasts all week. Reheat in the microwave for about 40 seconds. This healthy muffin recipe is a variation of our popular Baked Banana-Nut Oatmeal Cups by Carolyn Casner. 19 of 21 Sriracha, Egg & Avocado Overnight Oats View Recipe Save If you love avocado toast, give this savory overnight oats recipe a try. The oats soak overnight for easy "cooking." In the morning, just top with a fried egg, avocado and Sriracha for a satisfying, healthy breakfast. 20 of 21 Really Green Smoothie View Recipe Save The combination of kale and avocado makes this healthy smoothie recipe extra green. Chia seeds lend a heart-healthy punch of fiber and omega-3 fatty acids. 21 of 21 High-Protein Lemon-Blueberry Muffins View Recipe Save Photographer: Morgan Hunt Glaze, Prop Stylist: Josh Hoggle, Food Stylist: Julia Levy These lemon-blueberry muffins are so good, you'll think they came straight from a bakery. A sprinkle of sugar creates a nice crunch on the outside, while strained yogurt ensures the muffins stay moist on the inside. The yogurt also provides a boost of satisfying protein, making these muffins perfect for breakfast or snack time. If using frozen blueberries, there's no need to thaw them beforehand. They will add a purple hue to the batter, but it won't affect the delicious end result. Explore more: Healthy Recipes Regional Mediterranean Mediterranean Diet Breakfast Was this page helpful? Thanks for your feedback! Tell us why! Other Submit