Mediterranean diet breakfast recipes
The eggs and vegetable scramble have become a staple in my kitchen, especially when I’m craving something nutritious, flavorful, and quick. This dish is more than just a comfort meal for me—it’s my go-to for a balanced breakfast inspired by the Mediterranean diet, which I’ve come to love for its focus on fresh, wholesome ingredients. Not only does this scramble pack a punch of flavor, but it also provides a generous serving of essential vitamins, minerals, and healthy fats.
What I appreciate most is how effortlessly it fits into my busy routine. It’s the kind of meal that can be made with ingredients you likely already have on hand, and it offers endless variations depending on what vegetables and seasonings you’re craving. Whether I’m making it for a weekend brunch or a quick weekday breakfast, this dish never disappoints.
Mediterranean Flair and Nutritional Benefits:
This eggs and vegetable scramble embraces the essence of the Mediterranean diet. Cooking with extra-virgin olive oil adds heart-healthy monounsaturated fats, while the mix of vegetables provides a variety of vitamins, minerals, and antioxidants.
If you include feta cheese, you’re adding a tangy, salty flavor that complements the veggies perfectly, along with a bit of extra protein.
Want an even bigger protein kick ? Add a handful of roasted chickpeas to the scramble, they offer a nutty flavor and boost the meal’s nutrition.
Flavor Variations & Substitutions
Herbs: Fresh herbs like basil, parsley, or dill enhance the Mediterranean flavor, but dried herbs like oregano or thyme work wonderfully too.
Vegetables: Swap out the veggies for whatever you have on hand—mushrooms, asparagus, or kale would be great alternatives.
Dairy-Free: If you’re avoiding dairy, simply omit the feta cheese, and the dish will still be rich and satisfying.
Spice: Add a pinch of chili flakes or smoked paprika if you like a little heat.
Serving Suggestions
Serve this eggs and vegetable scramble alongside a slice of whole-grain toast for extra fiber, or pair it with roasted potatoes for a heartier breakfast. You could even make a light salad on the side for an elegant brunch. For a complete Mediterranean experience, enjoy it with a glass of freshly squeezed orange juice or a cup of green tea.
Eggs and vegetable scramble
Ingredients
- 4 large eggs
- 1 tablespoon extra-virgin olive oil
- 1 small onion finely chopped
- 1 bell pepper diced
- 1 zucchini diced
- 1 handful of fresh spinach
- ½ cup cherry tomatoes halved
- ¼ cup crumbled feta cheese optional
- Salt and pepper to taste
- ¼ teaspoon dried oregano
- Fresh herbs parsley or basil, for garnish
- 1 lemon wedge optional
Instructions
- Sauté the Vegetables: Heat olive oil in a large skillet over medium heat. Add the diced onion, bell pepper, and zucchini. Sauté for 4-5 minutes, stirring occasionally, until the vegetables soften and release their natural flavors.
- Add Spinach and Tomatoes: Toss in the spinach and cherry tomatoes, cooking for another 2 minutes until the spinach wilts and the tomatoes soften.
- Scramble the Eggs: Crack the eggs into a bowl, season with salt, pepper, and dried oregano, and whisk until smooth. Pour the eggs over the vegetables in the skillet. Stir gently, cooking for 3-4 minutes until the eggs are soft but fully set.
- Add Feta (Optional): If you like an extra boost of flavor, sprinkle crumbled feta cheese over the scramble just before the eggs finish cooking.
- Garnish and Serve: Once the scramble is ready, remove from heat and garnish with fresh herbs. For an added Mediterranean twist, squeeze a bit of lemon juice over the dish for a burst of brightness.
