28 Mediterranean Diet Breakfast Ideas to Help You Start the Day Healthy

Breakfast on the Mediterranean diet is not so much a set of rules as a pattern I try to stick to: whole grains, fruit, vegetables, beans, nuts, plain yogurt, and olive oil, plus an egg or some smoked fish a few times a week. None of these breakfasts are assignments. The meals are between 5 and 20 minutes and focus on ingredients that keep you full without making you feel that way. The 28 ideas below range from cold assemblies (yogurt bowls, toasts, and plates) to short cooks (omelets, shakshuka and banana oat pancakes) as well as some make-aheads (overnight oats, chia pudding, and big-batch porridge). You can choose whatever is currently in season and what you prefer to eat in the morning. Each one includes a why-pick-this hook so you can scan, a real time and look cue (not just a timer) so you don’t have to guess, and a swap if your pantry doesn’t match mine.

1) Veggie Omelet

Why choose this for breakfast: In under 10 minutes, you can whip up a veggie omelet. It’s the breakfast option that feels like I’m taking control of my day.

To make the omelet, whisk 2-3 eggs with a little bit of salt and a tiny bit of water. (Water, not milk, makes them lighter). In olive oil, over medium heat, for 1 to 2 minutes, sauté a small handful of chopped spinach, sliced cherry tomatoes, and crumbled feta until the spinach wilts. Pour the eggs over and decrease the heat. Let them set undisturbed for 30 seconds. Use a spatula to lift the edges so that the uncooked egg can flow underneath. Cover the pan for 30 to 60 seconds so the top can set without browning the bottom. Fold and slide onto a plate. Done when the surface is just set, no glossy raw patches, and no browning. The addition of fresh herbs like parsley, dill, or chives really adds freshness to the dish.

Swap: For the vegetables, you can substitute with bell peppers, mushrooms, or zucchini. For a different taste, you can substitute feta with goat cheese or a sharp white cheddar.

2) Breakfast Quesadilla

Why this is good for breakfast: A breakfast quesadilla uses dinner leftovers for a hack in reverse, with eggs and cheese in a tortilla, then pan-fried to a crispy golden finish. Quicker than a sandwich, and better than a wrap.

In a small bowl, crack and beat 2 eggs, add a drizzle of olive oil, and scramble them. Then set the eggs aside. Place a whole-wheat tortilla in the same pan and on one half, add shredded mozzarella or feta, the eggs, a few leaves of baby spinach, and diced tomatoes. Fold the empty half over. Fry for 2-3 minutes on each side on medium heat. Finished when you see the outside turn a deep golden color and crisp a little and the cheese is melted (you can check this by lifting a corner). Use a spatula to gently press to seal. Cut into wedges and offer with a little bowl of yogurt for dipping.

Swap: For a vegetarian protein version, black beans (canned, drained) replace the eggs. Adding hummus to your tortilla before putting in the eggs gives it some creaminess and a Mediterranean taste.

3) Breakfast Salad

Why pick this for breakfast: A breakfast salad may look like a weird summer food choice, but it will actually become the most sensible meal of your day once you add a good quality olive oil, and soft boiled eggs.

For the salad, simply add 2 large handfuls of a mix of greens (arugula and baby spinach work best), then drizzle 1 tablespoon of olive oil, along with a squeeze of lemon, and add salt and pepper to taste. Add sliced cherry tomatoes, 1/4 cup of canned and drained chickpeas, crumbled feta, and a soft-boiled egg (it’s best to drop the egg in already-boiling water for 7 minutes, then place it in an ice bath and peel it). When you cut it, the yolk should run, this will act as your dressing. If you have za’atar, you can also add some olives and a little bit of that as well.

Switch: A hard-boiled egg is instead of a soft one if you’re putting it in. Avocado takes the place of the egg for a vegan option, but the runny-yolk effect is lost.

4) Caprese Breakfast

Why choose this for breakfast: Caprese is a three minute assemble breakfast for a vacation feeling. With fresh mozzarella cheese, tomatoes, and basil on a slice of bread, you have a full meal that can also be enjoyed as a snack.

Slice your best-ripe tomato and fresh mozzarella into 1/4-inch rounds. Spread a layer of basil leaves on top of a slice of toasted whole-grain bread. If you have it, drizzle some balsamic vinegar or glaze on top. Adding a sprinkle of dried oregano to the tomatoes really captures the essence of an Italian breakfast.

Swap: burrata for mozzarella if you want it creamier (and a bit more posh). Heirloom tomatoes are worth the cost when they’re in season.

5) Greek Yogurt Bowl

Why pick this for breakfast: A Greek yogurt bowl makes you feel good about breakfast and takes less than a minute to prepare. The protein will keep you full until lunch, and the toppings ensure it is different every day.

Spoon 3/4 cup of plain full-fat Greek yogurt into the bowl. Drizzle 1 tablespoon of honey or maple syrup. Top with a few fresh berries (or banana slices, or pomegranate seeds in winter), a small handful of chopped walnuts or almonds, and a bit of chia or flax seeds. If you’re going for the sweeter option, add a sprinkle of cinnamon on top. The yogurt should keep its form when you scoop it, not collapse, that’s how you know it’s real Greek yogurt and not just plain yogurt in a jar.

For an even thicker, higher protein option, use: Skyr (Icelandic) Cottage cheese fills the same nutritional niche but with a different texture.

6) Avocado Toast

Why pick this for breakfast: Avocado toast has become a punchline because it was boringly mass produced. When done correctly with a great piece of bread and a couple of clever additions it’s still one of the greatest 5-minute breakfasts. Toast one thick slice of whole-grain sourdough as it gets lightly golden then becomes stiff (a wimpy toast collapses under the avocado). On top of the toast, mash half a ripe avocado with a fork. Then season with some flaky salt, cracked pepper, and a squeeze of lemon. If you want it to be more filling, top it with a fried or soft-boiled egg, and add sliced cherry tomatoes or red pepper flakes. A finish of drizzle with olive oil is the move people miss.

Swap: Mashed white beans (cannellini) for avocado do the same thing, less trendy, equally satisfying. The spring equivalent is smashed peas with feta.

7) Apple Cinnamon Oatmeal

Apple cinnamon oatmeal is my go-to breakfast when I want something warm that I can make in 7 minutes. The grated apple (rather than sliced) makes the whole bowl taste sweeter, and I didn’t have to add any sugar!

Start with 1 cup of your preferred milk or water, and bring it to a simmer. Add a pinch of salt. Add 1/2 cup of rolled oats (do not use instant oats as they become gummy) and 1/2 of a grated apple. Stirring now and then, cook for four to five minutes at a medium to low temperature. The oats are finished cooking when they look creamy, but still hold their shape (so they shouldn’t look soupy or paste-like). Blend in 1 teaspoon of cinnamon, 1 tablespoon of maple syrup, and 1 tablespoon of nut butter or chopped walnuts. Garnish with some fresh apple slices for a nice crunchy contrast.

Substitute: Steel-cut oats require more time (20-25 mins) and have a chewier consistency. The apple slot can be filled with either a pear or a banana.

8) Hummus Toast

Why pick this for breakfast: Hummus on toast is the savory breakfast of your dreams: quick, filling, and made from stuff you probably already have. Don’t undervalue this one.

Toast until crisp a thick slice of whole-grain or sourdough bread. Use 2-3 tablespoons of hummus (better to use homemade, but a decent store brand is okay). Add sliced cucumber, halved cherry tomatoes, thin slices of red onion (if desired), and a dash of za’atar or everything bagel seasoning. An olive oil drizzle and a couple of cracks of black pepper. If you want to add more protein to the dish, consider adding a soft-boiled egg.

Swap: I Smashed white beans seasoned with lemon and garlic work the same way. Muhammara and Babaganoush take up the same spot with different taste profiles.

9) Shakshuka

Why choose this for breakfast: Shakshuka takes 20 minutes and makes you feel fancy. Eggs poached in a spiced tomato sauce is the kind of breakfast that makes a Tuesday feel like it’s time for a weekend brunch.

In a skillet, heat 2 tablespoons of olive oil and then sauté one diced onion and 1 diced bell pepper for 5 to 7 minutes until they become softened. Add 4 minced cloves of garlic, 1 teaspoon of cumin, 1 teaspoon of smoked paprika, and 1/4 teaspoon of cayenne (or more if you want additional heat). Stir for 30 seconds. Add salt to one 28 ounce can of crushed tomatoes and simmer for 10 minutes until thickened. Create 4 indentations in the sauce and break an egg into each one. Cover and cook 5-7 minutes. Eggs are finished cooking when the whites are firm, but the yolks still move when you shake the pan. That’s the desired consistency. Add crumbled feta and chopped parsley on top. Accompany with crusty bread for dipping.\n\nSwap: To make it more substantial, add chickpeas (one drained can). In Green shakshuka, instead of using tomatoes, the base is made of spinach, kale, and parsley.

Nathaniel’s Pantry Notes: Eggs for Breakfast (and How Not to Ruin Them)

Eight of these breakfasts feature eggs in one form or another. They’re the most affordable, flexible, and dependable protein in the Mediterranean morning rotation, and nearly everyone overcooks them.

The key concept to remember is: eggs become rubbery when exposed to high heat. Scrambling, frying, soft-boiling, or poaching, with some patience and lower heat, will give your eggs that hotel buffet taste.

• Scrambled eggs want low heat and constant motion. Medium-low heat, stirring almost constantly with a silicone spatula, for 3-4 minutes. Pull them off when they’re still glossy and slightly underdone, the residual heat finishes them. Salt at the end, not at the start, salting too early draws moisture out.

• Fried eggs are about pan temperature. Heat olive oil in a pan over medium heat until shimmering but not smoking. Crack the egg in, cover with a lid for 2-3 minutes. The white sets, the yolk stays jammy, no flipping needed. If the bottom is brown and crispy, the pan was too hot.

• Soft-boiled and hard-boiled are 4 minutes apart. Lower eggs gently into boiling water with a slotted spoon. 6-7 minutes for soft (jammy yolk), 9-10 minutes for hard (fully set, no chalky gray ring). Immediately into an ice bath for 5 minutes. The shell slides off when the egg is fully cold, peel under running water.

What I buy: Pasture-raised eggs from a farmers market or the better grocery store when I can justify the price (they run about $7-9 a dozen, and I can see and taste the difference in the yolks). Vital Farms pasture-raised is priced at around $5-7. Cheap eggs are fine for baking, but for a breakfast where the egg is the centerpiece, the upgrade is worth it.

10) Cottage Cheese Bowl

Why pick this for breakfast: With only 10-15 grams of protein and no cooking required, cottage cheese is having its moment! When you want a more filling breakfast option that isn’t on the sweeter side, a cottage cheese bowl is a great option.

In a bowl spoon 3/4 cup of full-fat or 4% cottage cheese (remember, don’t use nonfat, the texture is sad.) Add sliced strawberries, peach slices, or chunks of pineapple and a few chopped walnuts or pecans. For a savory version, you can skip the fruit and use halved cherry tomatoes, diced cucumber, olive oil, flaky salt, and black pepper. Either way works. The ideal texture is creamy with small curds and not watery.

Swap: Ricotta is creamier and a little sweeter. Greek yogurt fills in the same protein slot with a different consistency.

11) Overnight Oats

Why this for breakfast: Overnight oats give you the chance to make breakfast a walk out the door meal. Five minutes the night before, no work the next day.

In a jar or container, add 1/2 cup of rolled oats (not instant), 1/2 cup of milk or yogurt, 1 tbs. of chia seeds, 1 tbs. of honey or maple syrup, a pinch of salt, and 1/2 tsp. of vanilla. Mix thoroughly, place a lid on top, and chill in the refrigerator for at least 6-8 hours. The oats are ready if a spoon sticks standing in them for a second before sinking, that’s the good thickness. In the morning, add on fresh fruit, a spoonful of nut butter, and a dusting of nuts. The oats will last 4-5 days in the fridge, after that they start to taste old.

Swap: Steel-cut oats require cooking before chilling, but get more texture. Quinoa (cooked and chilled) has a higher protein value.

12) Smoked Salmon Toast

**Why pick this for breakfast:** Smoked salmon on toast is the breakfast that turns Tuesday into a Sunday brunch and gives you real protein and omega-3s in a small pouch.

Toast pumpernickel, rye, or whole grain bread until it is crisp. Spread with 2 tablespoons of whipped cream cheese or labneh (if you can find it, labneh is the move). Place 2 to 3 ounces of cold-smoked salmon on top. Top with capers, thin slices of red onion, fresh dill, and a lemon wedge. A few cracks of black pepper. The edges of the toast should still crunch as you bite into it. Smoked salmon turns it into mush, fast.

Swap: Smoked trout is often cheaper and the flavor is nicer. The dairy-free option is avocado instead of cream cheese on the toast.

13) Labneh Plate

Why pick this for breakfast: A labneh plate is what you get when you take Greek yogurt and let it strain for an even longer period of time. The outcome is soft and resembles cheese, and is the breakfast version of small-plate dining.

On a small plate, spread 1/2 cup of labneh and use the back of a spoon to create a swoop. Drizzle 1-2 tablespoons of high-quality olive oil, add a good amount of za’atar (the Middle Eastern herb mix consisting of sumac and sesame seeds), and place halved cherry tomatoes, sliced cucumbers, and a handful of olives at the edges. Accompany it with warm pita or whole-grain crackers for scooping. The olive oil and za’atar should be left on top of the labneh, not mixed in. That’s what makes it look like a labneh plate.

Swap: For a homemade labneh, use strained full-fat Greek yogurt (put it in a fine-mesh strainer lined with cheesecloth overnight). While cream cheese will do in a pinch, it doesn’t have the same texture.

14) Nut Butter Pita

Why pick this for breakfast: Nut butter on pita is the breakfast that gives you the satisfaction of toast with the added heft of pita. Plus, its great for kids and adults.

To prepare, warm a whole wheat pita in a dry pan for 30 seconds, or 10 seconds in the microwave. Spread with 2 tablespoons of either almond butter or peanut butter. Add sliced banana, sprinkle some cinnamon, drizzle on some honey, and top with a few chopped nuts or seeds. The combination of honey, banana, and cinnamon makes this taste like more than it actually is. You can eat them either folded like a sandwich or laid open like an open-faced sandwich.

\em\ Swap: a whole grain tortilla wraps the filling for a portable version. For fewer sugars, and more crunch in your snack, apple slices will replace the banana.

15) Farro Breakfast Bowl

Why pick this for breakfast: A farro breakfast bowl is like an answer for oatmeal breakfast bowls as it includes the chew and nuttiness that oats lack. Prepare a large quantity on Sunday and portion it out for the week.

Cook 1 cup of farro in 3 cups of salted water or broth for 25-30 minutes, until it is tender and chewy (try one, there should be no chalky center). Drain any excess water. In one bowl, add 3/4 cup of cooked farro, 1 tablespoon of olive oil, salt, halved cherry tomatoes, feta cheese, a soft boiled egg, and some arugula or spinach. It’s finished with a squeeze of lemon and a few cracks of black pepper. Whether you eat it warm or cold, it works either way.

Swap: Quinoa has a faster cooking time (15 minutes) and has a greater protein content. Barley takes longer to cook, but has a similar chew to farro.

16) White Bean Toast

Why pick this for breakfast: White bean toast is the savory breakfast you whip up when you’ve run out of eggs and don’t feel like having plain buttered toast. The beans add real protein while the lemon brightens the whole dish.

Drain and rinse one 15-ounce can of cannellini or great northern beans. In a bowl, combine and mash 2 tablespoons of olive oil, the juice of half a lemon, 2 minced garlic cloves, salt, and pepper. The texture must be chunky-creamy and not pureed. Toast a thick slice of sourdough or whole grain bread until it is crisp. Spread the bean mash on top, drizzle more olive oil, then add chopped fresh herbs (parsley, chives, or dill), red pepper flakes, and a dash of flaky salt. Include a soft-boiled egg for additional protein.

Replace: Mashed avocado for the beans is rather the more typical toast. Sun-dried tomatoes can also be added for a more complex taste to the bean mash.

17) Mediterranean Breakfast Wrap

Why pick this for breakfast: A Mediterranean breakfast wrap breaks the mold of traditional breakfast that consists of “eggs and bread” and instead encourages you to think of the meal as “anything Mediterranean inside a tortilla.” It’s quicker than a quesadilla and far more portable than a bowl.

For this wrap, softly scramble 2 eggs in olive oil over medium-low heat (slow scrambling is the difference between creamy and rubbery and takes 3-4 minutes of continuous stirring). Heat a whole-wheat tortilla in a dry pan for 30 seconds on each side. Fill with eggs, a small handful of spinach, 2-3 tablespoons hummus, crumbled feta, halved cherry tomatoes and some olives. Roll tight. The hummus serves as a binder and provides flavor, so don’t skip it.

Swap: use black beans (canned, drained) instead of eggs for a vegan option. Include a few thin slices of cucumber for some extra crunch.

18) Ricotta Toast

Why this for breakfast: Ricotta on toast is an indulgent breakfast choice that only takes two minutes to prepare. Whole-milk ricotta is as soft as cheese but has the protein content of an egg.

Toast a slice of whole-grain sourdough until it is crisp. Spread 2-3 tablespoons of whole-milk ricotta (don’t waste your money on grainy part-skim). Drizzle with honey. Top with sliced figs (fresh in summer, dried in winter) or sliced strawberries, some crushed pistachios, and a touch of flaky salt. Salt on sweet ricotta is the move. For a savory alternative, replace the honey and the fruit with olive oil, halved cherry tomatoes, and fresh basil.

Replace: Mascarpone with ricotta is richer, bordering on a dessert. Cottage cheese is viable, though it has a different texture (small curds instead of creamy).

Nathaniel’s Pantry Notes: Whole-Grain Bread (and What Toast Actually Does)

Out of these breakfasts, seven include a kind of toast. The bread is the foundation, and how you toast it distinguishes between ‘a sandwich with no top’ and ‘toast with stuff on it.’

The main point here is that toast level is as much a structural choice as it is a flavor choice. Bread that has been toasted lightly will bend when it has moist toppings on it. Well-toasted bread is sturdy, but it’s also liable to be a cut in the mouth situation. It should be golden and crisp in the center, but not brown.

• Match toast level to the topping. Wet toppings (avocado, hummus, white beans, ricotta) need a sturdier, more deeply toasted bread to keep from going soggy. Dry toppings (cheese, nut butter, dry meats) can go lighter, the moisture from your saliva does the rest of the softening.

• Whole-grain sourdough beats most other breads. Sourdough has more structure than sandwich bread, holds its shape under weight, and the slight tang plays well with savory toppings. The good co-op or bakery sourdough at $5-7 a loaf is a different food than supermarket sourdough.

• Stale bread makes the best toast. Day-old or two-day-old bread that’s slightly dried out toasts crisper and faster than fresh bread, because there’s less water to evaporate. Save the heels of last week’s loaf in the freezer for emergency toast.

What I purchase: whole-grain everyday Dave’s Killer Bread Powerseed (around $5 per loaf, great quality). I usually splurge on weekends to buy sourdough from a small bakery. The good seedy crispbread (Wasa, Ryvita) takes the same space when fresh bread isn’t present and lasts weeks in the pantry.

19) Savory Yogurt Bowl

Why pick this for breakfast: A savory yogurt bowl is the breakfast that is the most filling 5-minute meal in the rotation and breaks the rule that yogurt has to be sweet.

Spoon 3/4 cup of plain full-fat Greek yogurt into a bowl and make a swoop with the back of a spoon. Drizzle one to two tablespoons of olive oil. Finish with diced cucumber, cherry tomatoes cut in half, freshly chopped dill or mint, and a dash of za’atar or sumac. Feel free to add flaky salt and cracked pepper to your liking. A honey drizzle may seem slightly out of place with the savory toppings, but that’s exactly what makes it work. Try with warm pita or whole-grain crackers for dipping.

Swap: Labneh for yogurt is richer and creamier. You can add grilled vegetables or roasted chickpeas on top for additional substance.

20) Fruit And Cheese Plate

Why choose this for breakfast: A cheese and fruit plate for breakfast may sound like a snack but believe me, it is quite possibly the most satisfying meal of the day. The reason this combination works is the contrast of sweetness from the fruit and the acidity from the cheese.

On your plate, place 1-2 ounces of a cheese that has a strong flavor (this could be manchego, aged cheddar, brie or blue), sliced fresh fruit (this could be grapes, an apple, a pear, or figs if in season), a small handful of unsalted nuts (almonds or walnuts), and a few whole grain crackers or a slice of bread with seeds. If you prefer savory options, drizzle some honey over the cheese and add a couple of olives. The variety is the point; each bite is a new experience. Combine with an intense coffee.

For a more filling option, add cured meat (prosciutto, salami). An elegant variation is goat cheese with honey and fresh thyme.

21) Sardine Toast

**Why choose this for breakfast:** Sardine toast might seem like an outrageous option, but it’s a very budget-conscious choice when it comes to the amount of protein you’re getting. The sardines I’m buying now (oil-packed, in jars) are honestly one of the best pantry upgrades I’ve made in years.

Toast a slice of whole grain or sourdough bread until crisp. Spread with 1-2 tablespoons of butter or labneh. Put 3 to 4 oil-packed sardines (drained) on top and add a squeeze of lemon, some capers, thinly sliced red onion, fresh parsley, and a sprinkle of flaky salt. Drizzling sardine oil over the top is the way to go. The bread must be sturdy as the oil from the sardines will quickly soften weaker bread.

Swap: Smoked mackerel fits the same flavor slot but with a more powerful taste. Anchovies on toast (less, smaller) is the more extreme version.

22) Barley Porridge

Why pick this for breakfast: Barley porridge is like a big brother to oatmeal; it’s more chewy and nutty, and keeps you full for longer. Prepare a portion and warm throughout the week.

In a pot, combine 1 cup of rinsed pearl barley with 4 cups of water/milk and add a little salt. Bring this to a boil, then reduce to a simmer, cover, and let it cook for 35 – 45 minutes. Porridge is ready to go once the barley is soft but still chewy (go ahead and taste one, there should be no chalky center) and the liquid has thickened to a creamy consistency, definitely not soup. Add 2 tablespoons of your choice of honey or maple syrup, 1 teaspoon of cinnamon, and 1 tablespoon of butter. Add fresh fruit, chopped nuts, and a little bit of milk or cream on top. Refrigerated portions will last 4-5 days, just add a splash of milk when reheating.

Swap: Steel-cut oats take about half as long to cook. Like barley, farro porridge has a similar chew but is a bit sweeter.

23) Quinoa Breakfast Bowl

Why choose this for breakfast: Quinoa breakfast bowls are an excellent source of protein and can be used as an alternative to oatmeal. They can be made sweet with yogurt and fruit or even savory varieties with egg and feta.

To prepare, cook 1 cup of quinoa with 2 cups of water and a pinch of salt. Bring to a boil, then reduce to a simmer, cover, and cook for 15 minutes. After letting it rest for 5 minutes, fluff it using a fork. You’ll see little spirals popping out when the quinoa is finished cooking. The grains will have spiraled open and absorbed all the liquid. Add to a bowl 3/4 cooked quinoa and top with 1/2 Greek yogurt, fresh berries, 1 tbsp of nut butter or chopped nuts, and a honey drizzle. Or savory: 3/4 cup quinoa with a fried egg, halved cherry tomatoes, crumbled feta, olive oil, and chopped parsley.

Swap: Brown rice replaces the same slot with a softer texture. Bulgur has a nuttier flavor and cooks more quickly than quinoa (in 10 minutes).

24) Fried Egg And Greens

Why pick this for breakfast: A fried egg over greens is the easiest interpretation of a proper breakfast, and the trick is the runny yolk that dresses the greens.

In a skillet, add 1 tablespoon of olive oil and heat it on medium-high. Add a good handful of baby spinach, arugula or chopped kale and a clove of minced garlic. Cook for 1-2 minutes until the greens are bright green with a nice vibrant color. Overcooked greens will look sad and turn gray. Push to one side of the pan. Reduce the heat, and after 2-3 minutes for sunny-side-up, crack an egg to the other side. The egg white should be fully set with crispy edges and the yolk should still be jiggly. Slide everything onto a plate. Sprinkle with flaky sea salt, add cracked black pepper, and a squeeze of lemon. Accompany with toast.

Swap: Softer texture than the fried egg, so the gentler soft-boiled or poached egg would work better. For added substance, include chickpeas or white beans with the greens.

25) Chia Pudding

Why this is a good breakfast choice: With chia pudding, you don’t have to think about breakfast in the morning, because you prepared it the night before! Stir for five minutes and you’ve got yourself a breakfast rich in protein and fiber that requires almost no thought.

Combine 3 tablespoons of chia seeds with one cup of any kind of milk (although, full-fat coconut and whole dairy milk will create a thicker pudding) along with one tablespoon of maple syrup or honey. Add a splash of vanilla and a pinch of salt. Allow to rest for 10 minutes, whisk again to break up clumps, and refrigerate for 6-8 hours. The pudding is done cooking when you can drag a spoon through it and the trail stays for a second, not quite soup, not quite solid. You should fill 3/4 cup with fresh berries, a small handful of granola or nuts, and a spoon.

Swap: Overnight oats run on a similar logic with a different consistency. Adding a spoonful of nut butter makes it more rich and provides protein.

Nathaniel’s Pantry Notes: Greek Yogurt and Labneh (The Two Best Breakfast Dairies)

Around a third of these breakfasts includes Greek yogurt and its strained relative labneh. Most people only know one of them, but they are the two most versatile high-protein dairy products you can get in a Mediterranean breakfast.

The key concept is that they are both strained yogurt, just for different amounts of time. Greek yogurt is strained to become thick. Labneh is even more strained until it is spreadable like cream cheese. Point de départ identique, texture différente, fonction différente.

• Plain, full-fat, every time. The flavored cups are dessert in disguise. Plain whole-milk yogurt with fresh fruit and a drizzle of honey gives you a fraction of the sugar of vanilla Chobani and you taste the actual yogurt. Same logic for labneh.

• You can make labneh at home. Line a fine-mesh strainer with cheesecloth or a clean kitchen towel. Spoon in 2 cups of plain Greek yogurt with a pinch of salt. Suspend over a bowl in the fridge for 12-24 hours. The whey drains off and you’re left with a soft, spreadable cheese. The longer it strains, the firmer it gets.

• Both work sweet or savory. Sweet: honey, fruit, granola, nuts. Savory: olive oil, za’atar, cucumber, tomato, herbs. The same yogurt or labneh can be either depending on what you put on top. That flexibility is the whole point.

What I buy: Fage Total 5% or Stonyfield whole-milk Greek for my everyday yogurt. I get Karoun labneh or Trader Joe’s labneh, when I can find it, for about $4-6 a tub. The same yogurt (Fage 5%) is used to make labneh at home.

26) Tahini Toast

Why pick this for breakfast: Tahini on toast is a breakfast that took me by surprise. I did not expect a combination of whole-grain bread, honey and sesame paste to be so enjoyable, and this combination even includes a slightly bitter flavor.

First, toast a slice of whole-grain sourdough until it feels crunchy to the touch. Spread with 2 tablespoons of tahini (stir jar to mix oil and tahini). Drizzle with honey (the runnier the better) and sprinkle with sea salt flakes and a few toasted sesame seeds. Adding some sliced strawberries or banana coins makes it feel like a real breakfast. Salt creates balance between the bitter taste of tahini and the sweetness of honey, so don’t leave it out.

Swap: An option for tahini is almond butter which will give the same texture but a sweeter taste. Date syrup (“silan”) substitutes honey for a richer, more complex sweetness.

27) Lentil Vegetable Soup

Why pick this for breakfast: Lentil vegetable soup is more Mediterranean than American, and when you have it for the first time on a chilly morning, you will see why. Wholesome and delicious – made yesterday.\n\nTo prepare a pot: mix together 1.5 cups of dried lentils (green or brown) as well as rinsed and had pebbles removed, one diced onion, three minced garlic cloves, two chopped carrots, and two chopped stalks of celery, one 14.5 ounce can of diced tomatoes, six cups of vegetable or chicken broth, two bay leaves, one teaspoon of cumin, and add salt and pepper to taste. Simmer covered 30-35 minutes. Completed when the broth has thickened a bit and the lentils are tender but still remain their shape. Top with a squeeze of lemon and a drizzle of olive oil. For breakfast, reheat and enjoy with a piece of toast for dipping.

Option: Red lentils will break down more quickly (within 15 to 20 minutes) allowing for a smoother consistency in the soup. For greens, incorporate chopped kale or spinach during the last 5 minutes.

28) Banana Oat Pancakes

Why choose this for breakfast: Banana oat pancakes don’t have sugar or flour, and they are still pancakes. Three ingredients, mixed, fried in a pan, and that’s it.

In your blender, mix one banana, two eggs, half a cup of rolled oats, a quarter teaspoon of baking powder, half a teaspoon of cinnamon, and a little salt. Blend for 30 seconds or until smooth. The batter should be about as thick as regular pancake batter, a little thicker is okay. Preheat your non-stick skillet or griddle on medium-low heat (not medium-high, they burn quickly). Pour a quarter cup of batter for each pancake. Cook 2-3 minutes per side. They are finished when small bubbles appear on the surface and the edges look firm; then, flip them. Top with Greek yogurt and fresh fruit and drizzle with honey or maple syrup.

Swap: For a nice creamy texture, add a tablespoon of nut butter into the batter. A classic enhancement is adding blueberries to each pancake while they are being cooked.

The shakshuka is the breakfast I return to most often from this list, and it’s a recipe I picked up not that long ago and now I make it on weekend mornings when I have 20 minutes and a craving for something that feels like brunch. The other one is the labneh plate. Even though this breakfast feels like the laziest option, I still end up the fullest having it. If you want somewhere to land, start with either of those two. The other items on the list will be here tomorrow.