5 Mediterranean Breakfasts That Keep You Full Till Lunch
Real food, real flavor—no sugar crash, no snack attack.
Because no one wants to feel hangry by 10 AM.
Start with a MediterraneanLunch Today!
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1. Greek Yogurt with Seeds, Nuts & Olive Oil
Start with full-fat Greek yogurt. Add ground flax, chia, and chopped walnuts. Drizzle with olive oil—not honey—for a savory, satisfying start.
Why it works:
Protein, fat, fiber—all in one bowl. No crash. No cravings.
Greek Yogurt with Seeds, Nuts & Olive Oil
2. Avocado Toast with Feta, Tomatoes & Za’atar
Sourdough toast. Mashed avocado. Crumbled feta. Juicy cherry tomatoes. Sprinkle of za’atar. Optional chili flakes.
Why it hits:
Creamy, salty, acidic, and herby, it has a full flavor spectrum that will keep you full until lunch.
Avocado Toast with Feta, Tomatoes & Za’atar
3. Farro Grain Bowl with Dried Fruit & Yogurt
Cook farro ahead. Top with pistachios, raisins, and dried apricots. Add a dollop of Greek yogurt or a splash of olive oil.
Best part:
Prepped in bulk. Easy to reheat or serve cold. Mediterranean meal prep done right.
Farro Grain Bowl with Dried Fruit & Yogurt
4. Savory Oats with Spinach & Tahini
Cook rolled oats in broth. Stir in wilted spinach. Top with tahini, cracked pepper, and a few toasted seeds.
Why it works:
Warm, filling, and loaded with fiber and healthy fat—no need for sugary toppings.
Savory Oats with Spinach & Tahini
5. Veggie Frittata with Sautéed Greens & Herbs
Sauté chopped spinach, onion, and bell pepper in olive oil. Add to beaten eggs with herbs and bake. Serve warm or cold.
Why it’s smart:
Perfect for leftovers. Travels well. Great for garden-to-breakfast cooking.
Veggie Frittata with Sautéed Greens & Herbs
What These Breakfasts Have in Common
- All use olive oil, herbs, and pantry staples
- Built around fat, fiber, and protein
- No added sugar or refined carbs
- Satisfying enough to skip mid-morning snacks
- Easy to prep ahead or assemble fast
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Welcome to Kitchen in the Med!
I’m Alberto, born and raised in Barcelona, Spain, a principal city in the Mediterranean.
Here, I share authentic, easy-to-follow recipes inspired by the rich flavors of my home. You’ll find wholesome, time-honored dishes, expert cooking tips, and ingredient guides to help you bring the Mediterranean diet and other dishes to your kitchen—regardless of where you live.
You can also follow my quest to find a small plot of land to live and grow a garden in the Med.
