30 High-Protein Mediterranean Breakfast Recipes

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A high-protein breakfast is the cornerstone of a productive and energized day, providing the satiety and sustained energy needed to power through the morning. When combined with the principles of the Mediterranean Diet—rich in fresh produce, whole grains, healthy fats like olive oil, and lean proteins—you create a morning meal that is not only satisfying but also profoundly beneficial for long-term health, supporting everything from cardiovascular wellness to cognitive function [1].

The Mediterranean Diet is consistently ranked as one of the healthiest eating patterns in the world, emphasizing whole, unprocessed foods and a balanced intake of macronutrients. By focusing on high-protein sources within this framework—such as Greek yogurt, eggs, legumes, nuts, and seeds—we can maximize the diet’s benefits, ensuring muscle maintenance and blood sugar stability.

We have compiled 30 delicious, high-protein Mediterranean breakfast recipes, categorized into three sections to suit any morning routine: Savory & Egg-Centric, Quick & Creamy Smoothies & Bowls, and Hearty & Unique Mediterranean Dishes.

Part 1: Savory & Egg-Centric Mediterranean Breakfasts

These recipes are perfect for those who prefer a warm, savory start to their day. They lean heavily on eggs, vegetables, and healthy fats, providing a substantial protein boost.

1. 3-Ingredient Bell Pepper & Cheese Egg Cups

Protein: 15g per serving
Servings: 4
Prep Time: 10 mins
Total Time: 30 mins

Ingredients:

4 medium bell peppers, any color
¼ teaspoon salt, divided
¼ teaspoon ground pepper, divided
8 large eggs
¼ cup shredded Mexican-style cheese blend
Chopped fresh cilantro for garnish (optional)

Directions:

Preheat oven to 400°F. Coat a large rimmed baking sheet with cooking spray.
Cut 4 bell peppers in half through the stem end. Remove ribs and seeds. Place the peppers in the pan cut-side up and sprinkle with ⅛ teaspoon each salt and pepper.
Bake the peppers for 15 minutes. Remove the baking sheet from the oven and crack 1 egg into each pepper cup. Season with the remaining ¼ teaspoon each salt and pepper, then top each with ½ tablespoon cheese.
Bake until the egg whites are set, 15 to 20 minutes. Sprinkle with cilantro, if desired.

2. Baked Eggs in Tomato Sauce with Kale

Protein: 21g per serving
Servings: 4
Prep Time: 10 mins
Total Time: 30 mins

Ingredients:

1 tablespoon extra-virgin olive oil
3 10-ounce packages frozen chopped kale, thawed, drained and squeezed dry (9 cups)
½ teaspoon salt, divided
¼ teaspoon ground pepper, divided
1 25-ounce jar low-sodium marinara sauce or 3 cups canned low-sodium tomato sauce
8 large eggs

Directions:

Preheat oven to 350 degrees F.
Heat oil in a 10-inch cast-iron skillet or nonstick ovenproof skillet over medium heat. Add kale, season with 1/4 teaspoon salt and 1/8 teaspoon pepper, and sauté for 2 minutes. Stir in marinara (or tomato) sauce and bring to a simmer.
Make 8 wells in the sauce with the back of a spoon and carefully crack an egg into each well. Season the eggs with the remaining 1/4 teaspoon salt and 1/8 teaspoon pepper.
Transfer the pan to the oven and bake until the egg whites are set and the yolks are still soft, about 20 minutes.

3. Spinach & Egg Scramble with Raspberries

Protein: 18g per serving
Servings: 1
Prep Time: 10 mins
Total Time: 10 mins

Ingredients:

1 teaspoon neutral oil, such as canola or avocado
1 ½ cups baby spinach (1 1/2 ounces)
2 large eggs, lightly beaten
Pinch of kosher salt
Pinch of ground pepper
1 slice whole-grain bread, toasted
½ cup fresh raspberries

Directions:

Heat oil in a small nonstick skillet over medium-high heat. Add spinach and cook until wilted, stirring often, 1 to 2 minutes. Transfer the spinach to a plate. Wipe the pan clean, place over medium heat and add eggs. Cook, stirring once or twice to ensure even cooking, until just set, 1 to 2 minutes. Stir in the spinach, salt and pepper. Serve the scramble with toast and raspberries.

4. Breakfast Salad with Egg & Salsa Verde Vinaigrette

Protein: 16g per serving
Servings: 1
Prep Time: 10 mins
Total Time: 10 mins

Ingredients:

3 tablespoons salsa verde, such as Frontera brand
1 tablespoon plus 1 tsp. extra-virgin olive oil, divided
2 tablespoons chopped cilantro, plus more for garnish
2 cups mesclun or other salad greens
8 blue corn tortilla chips, broken into large pieces
½ cup canned red kidney beans, rinsed
¼ avocado, sliced
1 large egg

Directions:

Whisk salsa, 1 Tbsp. oil, and cilantro in a small bowl. Toss half the mixture with mesclun (or other greens) in a shallow dinner bowl.
Layer chips, beans, and avocado atop the salad.
Heat the remaining 1 tsp. oil in a small nonstick skillet over medium-high heat. Add egg and fry until the white is completely cooked but the yolk is still slightly runny, about 2 minutes.
Serve the egg on the salad. Drizzle with the remaining salsa vinaigrette and sprinkle with additional cilantro, if desired.

5. Avocado & Kale Omelet

Protein: 15g per serving
Servings: 1
Prep Time: 10 mins
Total Time: 10 mins

Ingredients:

2 large eggs
1 teaspoon low-fat milk
Pinch of salt
2 teaspoons extra-virgin olive oil, divided
1 cup chopped kale
1 tablespoon lime juice
1 tablespoon chopped fresh cilantro
1 teaspoon unsalted sunflower seeds
Pinch of crushed red pepper
Pinch of salt
¼ avocado, sliced

Directions:

Beat eggs with milk and salt in a small bowl. Heat 1 teaspoon oil in a small nonstick skillet over medium heat. Add the egg mixture and cook until the bottom is set and the center is still a bit runny, 1 to 2 minutes. Flip the omelet over and cook until set, about 30 seconds more. Transfer to a plate.
Toss kale with the remaining 1 teaspoon oil, lime juice, cilantro, sunflower seeds, crushed red pepper and a pinch of salt. Top the omelet with the kale salad and avocado.

6. Avocado & Smoked Salmon Omelet

Protein: 19g per serving
Servings: 1
Prep Time: 10 mins
Total Time: 10 mins

Ingredients:

2 large eggs
1 teaspoon low-fat milk
Pinch of salt
1 teaspoon extra-virgin olive oil plus 1/2 teaspoon, divided
¼ medium avocado, sliced
1 ounce smoked salmon
1 tablespoon chopped fresh basil

Directions:

Beat eggs with milk and salt in a small bowl. Heat 1 teaspoon oil in a small nonstick skillet over medium heat. Add the egg mixture and cook until the bottom is set and the center is still a bit runny, 1 to 2 minutes. Flip the omelet over and cook until set, about 30 seconds more. Transfer to a plate. Top with avocado, salmon and basil. Drizzle with the remaining 1/2 teaspoon oil.

7. Avocado & Arugula Omelet

Protein: 17g per serving
Servings: 1
Prep Time: 10 mins
Total Time: 10 mins

Ingredients:

2 large eggs
1 teaspoon low-fat milk
⅛ teaspoon salt, divided
2 teaspoons extra-virgin olive oil, divided
½ cup arugula
1 teaspoon lemon juice
¼ avocado, diced
2 tablespoons plain whole-milk Greek yogurt

Directions:

Beat eggs with milk and ⅛ teaspoon salt in a small bowl. Heat 1 teaspoon oil in a small nonstick skillet over medium heat. Add the egg mixture and cook until the bottom is set and the center is still a bit runny, 1 to 2 minutes. Flip the omelet over and cook until set, about 30 seconds more. Transfer to a plate.
Toss arugula with the remaining 1 teaspoon oil lemon juice in a small bowl. Top the omelet with avocado, yogurt, the arugula and the remaining pinch of salt.

8. Spinach and Artichoke Frittata

Protein: 11g per serving (Note: This recipe is for 8 servings, and the protein content is still substantial for a side dish or lighter meal.)
Servings: 8
Total Time: 40 mins

Ingredients:

10 large eggs
¾ tsp. grated nutmeg
⅔ cup grated Parmesan, divided
Kosher salt and pepper
2 Tbsp. olive oil, divided
1 12-ounce package frozen quartered artichoke hearts, thawed and patted dry
4 scallions, thinly sliced
2 cloves garlic, finely chopped
5 oz. baby spinach

Directions:

Heat oven to 400°F. In bowl, whisk eggs until no streaks remain, then whisk in nutmeg, half of cheese, and ¼ teaspoon each salt and pepper.
Heat 1 ½ tablespoons oil in 10-inch cast-iron skillet on medium. Add artichokes and ½ teaspoon salt and cook, turning occasionally and adjusting heat if necessary, until golden brown, 7 to 8 minutes; transfer to plate.
Add remaining ½ tablespoon oil to skillet along with scallions and cook, stirring, 30 seconds; stir in garlic, then add spinach and cover until beginning to wilt, 1 minute. Uncover and cook, stirring, until completely wilted, 1 minute.
Stir in egg mixture to coat vegetables, then cook until edges begin to set, 2 minutes. Arrange artichokes on top and sprinkle with remaining cheese. Bake until golden brown and fully set, 12 minutes. Let rest 10 minutes.

9. Spinach and Lemon Hummus Egg Wraps

Protein: 18g per serving
Servings: 4
Total Time: 40 mins

Ingredients:

½ cup bulgur
6 large eggs
Kosher salt
¼ cup bias-cut chives, plus ⅓ cup roughly chopped chives (from 1 ¼ bunches)
Nonstick cooking spray
2 cups baby spinach
1 ¼ cups flat-leaf parsley leaves
½ tsp. ground cumin
⅓ cup roasted almonds
1 Tbsp. olive oil
⅔ cup lemon hummus
1 large heirloom tomato, very thinly sliced

Directions:

Bring 1 cup water to a boil in medium saucepan. Stir in bulgur and simmer, covered, until nearly tender, 9 minutes. Remove from heat and let sit, covered, 3 minutes, then fluff with fork.
Meanwhile, in food processor, pulse eggs, 3 tablespoons water, and ¼ teaspoon salt to combine. Stir in bias-cut chives. Transfer to bowl, then clean food processor.
Heat 10-inch nonstick pan on medium-low. Spray lightly with nonstick spray and add one-fourth of egg mixture (about ⅓ cup), swirling to coat surface. Cook, undisturbed, until bottom just barely turns golden brown and top is set, 3 to 4 minutes. Release edges with spatula; then, using fingers, carefully grab edges and flip wrap. Cook 10 seconds. Transfer to wire rack and repeat with remaining egg mixture to make 3 more wraps.
In food processor, pulse spinach, parsley, cumin, and remaining ⅓ cup chives to finely chop. Add almonds, oil, and ½ teaspoon salt and pulse to finely chop nuts. Fold into bulgur.
Lay egg wraps on work surface, pretty side down, and spread each bottom half with hummus. Top with bulgur (about ½ cup per wrap; you will have some left over), pressing to adhere, and then with tomato. Fold over top half of wrap. Fold once more to create a quarter-fold, then serve.

10. Mediterranean High Protein Breakfast Casserole

Protein: 18g per serving
Servings: 8
Total Time: 40-50 mins

Ingredients:

Butter (for greasing the pan)
2 teaspoons olive oil (sub: avocado oil)
½ pound ground turkey breakfast sausage (sub: pork breakfast sausage)
1 large red bell pepper (diced)
Pinch red pepper flakes
Salt and pepper
2 garlic cloves (minced)
5 ounces frozen spinach (thawed and squeezed of all excess moisture; sub: 4 packed cups baby spinach or stemmed kale, roughly chopped and sauteed until wilted)
¾ cup shredded mozzarella cheese (divided)
4 ounces crumbled feta cheese (crumble any large chunks)
10 large eggs
½ cup Parmesan cheese (grated)
½ cup milk

Directions:

Preheat oven to 350° F. Grease an 8×8- or 9×9-inch casserole dish well with butter.
In a medium-sized skillet, heat 1 teaspoon oil and cook the turkey sausage over medium-high until no longer pink, breaking it up with a wooden spoon as it cooks. Drain off any grease. Sprinkle the crumbled meat in the bottom of the casserole dish.
Add another teaspoon of oil, if needed, and the red bell pepper to the pan and saute just until soft, about 4-5 minutes, seasoning with a pinch of red pepper flakes and lightly with salt and black pepper. Add the garlic at the end of the cook time, stirring around for about 30-60 seconds. Be careful not to burn the garlic. Remove from the heat.
Spread the red bell pepper mixture over the turkey sausage. Sprinkle the spinach over the peppers. Finally, top with ½ cup mozzarella cheese and then all the feta cheese.
In a medium mixing bowl, whisk together the eggs, Parmesan, milk, and ½ teaspoon ground black pepper. Pour egg mixture over the top of the casserole. Sprinkle the remaining ¼ cup mozzarella cheese over the top last of all.
Bake for 40-50 minutes, rotating the pan around once. Casserole is done when the top looks puffy and is slightly golden brown and the center just barely jiggles when you give a gentle shake of the pan. You can also insert a knife in the middle and if it comes out clean, it’s done.
Let cool slightly. Then slice and serve warm. Leftovers can be stored in the fridge and used for breakfast and lunches for up to 5 days.

Part 2: Quick & Creamy Smoothies & Bowls

These recipes are ideal for busy mornings, offering a fast, portable, and delicious way to get a high dose of protein, probiotics, and antioxidants.

11. Berry-Kefir Smoothie

Protein: 15g per serving
Servings: 1
Prep Time: 5 mins
Total Time: 5 mins

Ingredients:

1½ cups frozen mixed berries
1 cup plain kefir
½ medium banana
2 teaspoons almond butter
½ teaspoon vanilla extract

Directions:

Combine 1½ cups berries, 1 cup kefir, ½ banana, 2 teaspoons almond butter and ½ teaspoon vanilla in a blender. Blend until smooth.

12. Chocolate-Banana Protein Smoothie

Protein: 15g per serving
Servings: 1
Prep Time: 5 mins
Total Time: 5 mins

Ingredients:

1 banana, frozen
½ cup cooked red lentils
½ cup nonfat milk
2 teaspoons unsweetened cocoa powder
1 teaspoon pure maple syrup

Directions:

Combine banana, lentils, milk, cocoa and syrup in a blender. Puree until smooth.

13. Spinach-Avocado Smoothie

Protein: 18g per serving
Servings: 1
Prep Time: 5 mins
Total Time: 5 mins

Ingredients:

1 cup nonfat plain yogurt
1 cup fresh spinach
1 frozen banana
¼ avocado
2 tablespoons water
1 teaspoon honey

Directions:

Combine 1 cup yogurt, 1 cup spinach, 1 banana, ¼ avocado, 2 tablespoons water and 1 teaspoon honey in a blender. Puree until smooth.

14. Spinach, Peanut Butter & Banana Smoothie

Protein: 16g per serving
Servings: 1
Prep Time: 5 mins
Total Time: 5 mins

Ingredients:

1 cup plain kefir
1 tablespoon peanut butter
1 cup spinach
1 frozen banana
1 tablespoon honey (Optional)

Directions:

Add kefir, peanut butter, spinach, banana and honey (if using) to a blender. Blend until smooth.

15. Greek Yogurt Power Bowl

Protein: ~35g per serving
Ingredients:

¾ cup plain nonfat Greek yogurt
1 scoop protein powder
1 tbsp peanut butter
Toppings: berries, chia seeds, granola

Directions:

Combine Greek yogurt, protein powder, and peanut butter in a bowl.
Top with berries, chia seeds, and granola.

16. Mixed-Berry Breakfast Smoothie

Protein: 17g per serving
Servings: 1
Total Time: 5 mins

Ingredients:

1 cup frozen mixed berries
¾ cup water
½ cup low-fat plain Greek yogurt
1 banana
¼ avocado
2 tablespoons chopped walnuts

Directions:

Combine berries, water, yogurt, banana, avocado and walnuts in a blender.
Blend on high speed until smooth. If necessary, add more water to reach desired consistency.

17. Chocolate-Peanut Butter Protein Shake

Protein: 21g per serving
Servings: 1
Total Time: 5 mins

Ingredients:

1 cup unsweetened vanilla soymilk
¾ cup sliced frozen banana
½ cup reduced-fat plain Greek yogurt
1 tablespoon cocoa powder
1 tablespoon natural peanut butter

Directions:

Combine soymilk, banana, yogurt, cocoa powder and peanut butter in a blender; blend until smooth.

18. Chocolate-Coconut Breakfast Banana Split

Protein: 17g per serving
Servings: 4
Total Time: 15 mins

Ingredients:

¼ cup almond butter
1 tablespoon cacao powder
3 tablespoons water
2 tablespoons pure maple syrup, divided
¼ cup heavy cream
4 ripe bananas, peeled and halved lengthwise
1 cup low-fat coconut strained yogurt
1 cup whole-milk chocolate strained yogurt (see Tip)
½ cup diced pineapple
4 tablespoons granola
2 tablespoons chocolate chips
2 tablespoons unsweetened shredded coconut

Directions:

Whisk almond butter, cacao powder, water and 1 tablespoon maple syrup in a small bowl until smooth.
Whisk cream and the remaining 1 tablespoon maple syrup in a small bowl until soft peaks form.
Arrange 2 banana halves on each of 4 plates. Use an ice-cream scoop to divide coconut and chocolate yogurts among the bananas. Drizzle the almond sauce over the yogurt. Divide pineapple, granola, chocolate chips and coconut among the banana splits. Top with the whipped cream.
Tip: To make your own chocolate yogurt, stir 1 Tbsp. cocoa powder into 2/3 cup vanilla strained yogurt.

19. Anti-Inflammatory Cherry-Spinach Smoothie

Protein: 17g per serving
Servings: 1
Total Time: 5 mins

Ingredients:

1 cup plain low-fat kefir
1 cup frozen cherries
½ cup baby spinach leaves
¼ cup mashed ripe avocado
1 tablespoon salted almond butter
1 (½ inch) piece peeled ginger
1 teaspoon chia seeds, plus more for garnish

Directions:

Place kefir in a blender. Add cherries, spinach, avocado, almond butter, ginger and chia seeds; puree until smooth. Pour into a glass; garnish with more chia seeds, if desired.

20. Raspberry Yogurt Cereal Bowl

Protein: 18g per serving
Servings: 1
Total Time: 5 mins

Ingredients:

1 cup nonfat plain yogurt
½ cup mini shredded-wheat cereal
¼ cup fresh raspberries
2 teaspoons mini chocolate chips
1 teaspoon pumpkin seeds
¼ teaspoon ground cinnamon

Directions:

Place yogurt in a bowl and top with shredded wheat, raspberries, chocolate chips, pumpkin seeds and cinnamon.

Part 3: Hearty & Unique Mediterranean Breakfasts

This final section features diverse, satisfying meals that incorporate whole grains, legumes, and lean meats, offering a creative twist on traditional Mediterranean breakfast fare.

21. Vegan Freezer Breakfast Burritos

Protein: 15g per serving
Servings: 6
Prep Time: 30 mins
Total Time: 30 mins

Ingredients:

2 tablespoons avocado oil, divided
1 (14 ounce) package extra-firm water-packed tofu, drained and crumbled
2 teaspoons chili powder
1 teaspoon ground cumin
¼ teaspoon salt
1 (15 ounce) can reduced-sodium black beans, rinsed
1 cup frozen corn, thawed
4 scallions, sliced
½ cup prepared fresh salsa
¼ cup chopped fresh cilantro
6 (8 inch) whole-wheat tortillas or wraps

Directions:

Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add tofu, chili powder, cumin and salt; cook, stirring, until the tofu is nicely browned, 10 to 12 minutes. Transfer to a bowl.
Add the remaining 1 tablespoon oil to the pan. Add beans, corn and scallions and cook, stirring, until the scallions have softened, about 3 minutes. Return the tofu to the pan. Add salsa and cilantro; cook, stirring, until heated through, about 2 minutes more.
If serving immediately, warm tortillas (or wraps), but if freezing do not warm them. Divide the bean mixture among the tortillas, spreading evenly over the bottom third of each tortilla. Roll snugly, tucking in the ends as you go. Serve immediately or wrap each burrito in foil and freeze for up to 3 months.
To heat in the microwave: Remove foil, cover with a paper towel and microwave on High until hot, 1 1/2 to 2 minutes.
To heat over a campfire: Place foil-wrapped burrito on a cooking grate over a medium to medium-hot fire. Cook, turning once or twice, until steaming hot throughout, 5 to 10 minutes if partially thawed, up to 15 minutes if frozen.

22. Breakfast Naan Pizza

Protein: 24g per serving
Servings: 1
Active Time: 10 mins
Total Time: 10 mins

Ingredients:

1 whole-wheat naan
2 tablespoons part-skim ricotta cheese
1 tablespoon low-sodium marinara or pesto
½ teaspoon lemon zest
1 large egg
1 tablespoon grated Parmesan cheese
Chopped fresh basil and ground pepper for garnish

Directions:

Preheat oven to 425°F. Coat a rimmed baking sheet with cooking spray.
Place naan on the prepared pan. Mix ricotta, marinara (or pesto) and lemon zest in a small bowl. Spread the mixture onto the naan, creating a well in the center. Carefully crack egg into the well. Sprinkle with Parmesan. Bake until the naan is golden, the egg white is set and the cheese is melted, 8 to 10 minutes. Garnish with basil and pepper, if desired.

23. Protein-Packed Breakfast Sandwich

Protein: ~30g per serving
Ingredients:

2 scrambled eggs
2 oz turkey bacon
1 slice cheddar cheese
1 whole wheat English muffin

Directions:

Scramble the eggs.
Cook the turkey bacon.
Assemble the sandwich on the English muffin with the eggs, turkey bacon, and cheese.

24. High-Protein Oatmeal Bowl

Protein: ~31g per serving
Ingredients:

½ cup oats cooked in milk
1 scoop vanilla protein powder
1 tbsp almond butter

Directions:

Cook the oats in milk according to package directions.
Stir in the vanilla protein powder and almond butter.

25. Cottage Cheese Scramble with Toast

Protein: ~29g per serving
Ingredients:

½ cup low-fat cottage cheese
2 whole eggs
1 slice sprouted grain toast

Directions:

Scramble the eggs and cottage cheese together in a pan.
Serve immediately with a slice of sprouted grain toast.

26. Protein Smoothie with a Side

Protein: ~30g per serving
Ingredients:

1 scoop protein powder
½ banana
½ cup frozen berries
1 cup almond milk
1 boiled egg (served on the side)
1 tbsp hemp seeds

Directions:

Blend the protein powder, banana, frozen berries, and almond milk until smooth.
Stir in the hemp seeds.
Serve the smoothie with the boiled egg on the side.

27. Mediterranean Breakfast Bowl

Protein: 19g per serving
Servings: 1
Total Time: 10 mins

Ingredients:

2 Free Range eggs
2 teaspoons white vinegar
1 mini cucumber sliced
½ avocado peeled and diced
⅓ cup cherry tomatoes halved
1 teaspoon lemon juice
1 teaspoon sumac
Kosher salt and pepper to taste
2 Tablespoons finely chopped parsley plus more for topping
¼ cup hummus homemade or storebought
Topping ideas: toasted pine nuts, pickled red onion, parsley, dill, hot honey

Directions:

Poach the eggs: Bring a large pot of water to a boil over high heat. While waiting for the water to boil, crack an egg into a fine-mesh strainer to remove loose whites for a neater poached egg. Transfer to a small bowl then repeat with the other egg. Once it’s boiling, reduce the heat to low, add the vinegar, and use a spoon to swirl the water quickly into a vortex. Drop each egg into the middle of the vortex and cook the eggs for 3 minutes.
Make the salad: While the eggs cook, toss together the cucumber, avocado, tomatoes, lemon juice, sumac, parsley, salt, and pepper in your serving bowl.
Assemble and serve: Push the salad to the side and add a dollop of hummus. When the eggs are done, remove with a slotted spoon, dap with a paper towel to remove excess water, and add on top of the hummus and salad. Top with toasted pine nuts, pickled onion, fresh herbs, and hot honey if desired.

28. Avocado Toast with Burrata

Protein: 18g per serving
Servings: 1
Total Time: 5 mins

Ingredients:

1 slice whole-grain toast (¾ inch thick)
½ large ripe avocado, thinly sliced
1 teaspoon lemon juice
⅛ teaspoon kosher salt
⅛ teaspoon ground pepper
1 ½ ounces burrata or fresh mozzarella cheese
1 teaspoon finely sliced fresh basil
1 teaspoon minced fresh chives
Pinch of Aleppo pepper

Directions:

Top toast with avocado. Drizzle with lemon juice and sprinkle with salt and pepper.
Top with burrata (or mozzarella), basil, chives and Aleppo pepper.

29. Tofu & Vegetable Scramble

Protein: 27g per serving
Servings: 1
Total Time: 20 mins

Ingredients:

1 ½ teaspoons extra-virgin olive oil
5 ounces extra-firm tofu, drained and cubed
1 cup chopped vegetables, such as zucchini, mushrooms and onions
½ teaspoon spice of choice, such as chili powder or ground cumin
Pinch of ground pepper
⅓ cup canned chickpeas, rinsed
¼ cup pico de gallo or salsa
¼ cup shredded Cheddar cheese, preferably sharp (1 oz.)
1 dash Hot sauce and chopped cilantro to taste

Directions:

Heat oil in a large nonstick skillet over medium-high heat. Add tofu, vegetables, spice and pepper; cook, stirring often, until the vegetables are softened, 5 to 7 minutes.
Add chickpeas and pico de gallo (or salsa) and heat through, 1 to 2 minutes.
Stir in cheese and cook until melted, 1 to 2 minutes. Top with hot sauce and cilantro, if desired.

30. Chickpea & Kale Toast

Protein: 19g per serving
Servings: 2
Total Time: 10 mins

Ingredients:

1 tablespoon extra-virgin olive oil
8 cups chopped kale
2 cloves garlic, minced
1 cup rinsed no-salt-added canned chickpeas
Pinch of ground pepper
2 slices whole-grain bread, toasted
½ cup crumbled feta cheese

Directions:

Heat oil in a large skillet over medium-high heat. Add kale and garlic and cook, stirring occasionally, until soft, about 4 minutes.
Stir in chickpeas, salt and pepper. Evenly distribute the mixture between toast slices. Sprinkle with feta.

Conclusion

Incorporating a high-protein breakfast into your routine, guided by the principles of the Mediterranean Diet, is a powerful step toward better health and sustained energy. From quick, nutrient-dense smoothies to hearty, savory scrambles, these 30 recipes offer a wealth of options to keep your mornings exciting and your body nourished. By prioritizing whole foods, healthy fats, and lean protein, you are investing in a lifestyle that supports longevity and vitality.